Is your New Year's resolve beginning to waver, maybe even fade? Have you found it harder lately to consistently come in to the club? These seven mental fitness techniques will help recharge your workouts and commit to a healthier lifestyle.

With limited time to dedicate to your physical fitness, it's important to focus on the purpose of your workouts. Never discount the precious few moments you can devote to it. Say to yourself, "Okay, I only have all hour or 45 minutes or 20 minutes, but I am going to completely give it to myself and concentrate on this effort."

Distracting thoughts can pull your attention away. Pull yourself back (as many times as it takes) into focusing on your movement, rhythm, and strength. It's always the hardest to concentrate during the first 15 minutes. Avoid thinking about running errands and checking off "to do's" while you're exercising. Be fully present in the moment whether you're on the equipment or in a class.

Take note of your movements in the mirror (or the windows in the gym). Don't criticize; observe and improve. Inspiring music can promote greater effort and intensity. Although reading or watching TV during a workout may be a welcome distraction on some days, compare it to the feeling you get from working out to your favorite music.

While you bend, stretch, run, walk, swing and move, pay close attention to any signals your body may be giving you. Ask yourself: How steady am I in lifting this weight? How rhythmic is my breathing? (Am I breathing?) Do I feel stiff or loose? Am I more tired or energetic than usual? Adjust your workout accordingly.

Monitor your progress. You will discover results you might otherwise take for granted. Structured methods for doing this include the club's computer tracking system, working with a personal trainer or through your own journaling. Simple ways to evaluate change are to ask yourself questions: "Is this muscle stronger? Am I able to squeeze tighter? For longer? Do more reps with less fatigue? Stretch further? Relax deeper? Ride harder?"

Visualization allows you to see yourself doing a movement correctly or "perfectly." Envision yourself stretching and reaching with full extension and perfect body alignment. Look at yourself, not the teacher. Visualize yourself picking up and lifting that heavier weight with confidence and strength.

Imagine "fat and stress running off your body" along with your sweat. Imagine your heart pumping more blood and rushing it to your muscles to help your speed up and work stronger, imagine your lungs taking in more oxygen, your blood system delivering it pronto to your muscles, and your muscles gobbling up every ounce. Feel the power surge!

Your rehearsals and images should be objective, positive and success-oriented. You can create your own internal video and audio tapes. Take pride in your efforts.

To stay motivated, try creating fantasies that focus on your activity. For example, you're playing in the Super Bowl or at Wimbledon, running the last mile of the Boston Marathon (as many of our members have), cycling in the Ironman competition. Maybe you're swimming across the lake to your favorite get-away island.

With every breath, imagine energy being drawn in and surged throughout your body: As you cool down, hold your stretches and imagine all tension leaving your body. Use the mirrors as your partner, not as a tool to criticize yourself. Very few people notice anyone in the room except themselves and the teacher. (Many are too concerned about how they look to even look around.) Don't compare your body, efforts or fitness levels to anyone else's. Compare you to you. What progress have you made?

Negative thoughts can defeat your best efforts.l Listen in to what you say to yourself. Negative thinking drains energy and enthusiasm. It sabotages your commitment level. Thoughts that hinder your performance include: "I can’t do this," "I’m too fat," "I’m too out of shape," "I’m so slow," 'I've tried this before, it never worked," 'I’ve

never tried this bofore, I’m too intimidated," I’m too old, too young, too.... "Other self defeating self-talk says, "Who am trying to kid anyway! I don’t want to look stupid."

Quiet your brain’s negative chattering! Instead tell yourself, "I can, I am, I will. I can do this one step/day at a time. I am stronger: I will stick with this program."

Initiate a meditative state by clearing your mind of distracting thoughts yet remaining aware of what your body is doing. Focus on your footsteps, a tree in the distance, your breathing, your contracted muscles. Creative energy is freed up in repetitive movement because repetition puts the left/analytical side of the brain to sleep. Many people report coming up with all kinds of creative solutions and ideas during this kind of workout. (Running, biking, Spinning, treadmill, Body Trek, Body Peak and Nordic Track exercises are examples of repetitive movement.)

The saying used to be "No pain, no gain." Today, it's "Not fun, not done." Choose activities you like, not those you wish you'd like. You will stick with your program for longer with more energy! Appreciate not only the physical benefits derived but the mental benefits as well. The mental benefits alone are worth the physical effort! (You know that already.)

You can overcome the challenges to exercise. Your mental attitude opens the door to unlimited fitness possi-bilities in your flexibility, strength and endurance. Stay committed and use these mental exercises to keep you on track. Physical fitness is a gift and privilege! Realize your full potential both mentally and physically!

CALL US: 888.LIF.WALK

Kate is a senior partner with CLC, Inc.