Taking the first step to fitness

It's just a month into the new year, and chances are that you've promised yourself better fitness in 2012, or at least you're thinking about such a promise.

Perhaps you've decided to put things off until after the Valentine's Day chocolate. Then again, maybe you'll start on the new you after the Easter candy. Of course, there's also the awesome Memorial Day barbecue — start after that, right?

Here are tips to help you get outdoors — and get or stay fit.

Deciding on a goal

Pick a goal. Any goal.

Well, almost any goal. The trick is to pick a goal within your reach. This isn't work. This is about having fun.

Your goal might be walking around the block, finishing a 5K (3.1 miles), a triathlon (start with a sprint distance, not an Ironman, as I did) or something more.

Pick a goal that you can reach within three months. Think of it as one mountain at a time.

It really doesn't matter what your goal is. What matters is that you're committed, that you're vested.

Slap a photo of the event or a note about what you want to do on your morning mirror. Spend a little money to register for a race. Tell your family and friends about your plans.

Tip: Put your goal on a calendar and mark a countdown of each week. It's amazing how ticking off the weeks can motivate.

Bonus tip: Be sure you have the right gear. But get just basic stuff. Reward yourself with better stuff later.

Note: If you are starting a fitness program, be sure to consult your doctor.

Overcoming inertia

Pushing your body to the next level can be tough. And if your expectations aren't realistic, exercise can be discouraging.

I like to use a rule of threes. Break down your three-month goal into smaller threes.

The first three workouts — and every-other-day workouts are fine — are the worst. But if you expect the worst, it's usually not so bad. Day 1 is fun because of the novelty. Still, your muscles will ache. (Dull pain is muscle pain; sharp pain could be a joint or ligament problem and may require a doctor visit.) Day 2, however, is usually the worst. You probably will feel weak, slow, uncoordinated, annoyed. But by Day 3, your body will begin to adjust to the new movements.

Still, don't expect much weigh loss or improvement after just three days. But after only three weeks, you'll notice change. Mark your calendar with that three-week date and consider how far you've come. You'll feel faster, stronger, healthier. After three months, you'll arrive at the start line or trailhead with the new you.

Tip: Don't let the speedsters get you down. You're not competing against anyone but yourself.

Post-goal depression

Something odd sometimes happens after you reach your goal. You get a little depressed. If you raced, someone probably did better, and you might second-guess yourself. The world hasn't changed. But there is the 2.0 version of you, the improved version.

Wait a few days. Let your accomplishment sink in. Celebrate your achievement. Go out to dinner. Buy yourself a present related to your sport.

And pick a new goal.