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After a long day at the office or at home running after kids and running a household how many of us really want to lace up our running shoes and hit the pavement? I would venture to guess that most people would prefer to prop up their feet on the couch than slip their tootsies into workout shoes.

That's where self-motivation comes in. People are motivated by different things. If you are trying to lose weight so you can fit into your wedding dress you might not mind going for a run after work. Or, maybe you are determined to lose 20 pounds before your high school reunion or you're trying to get in extra workouts because you want to fit into your pre-pregnancy jeans. Whatever the case may be it's important to identify what your goals are so you can create a fitness regime that will work best for you.

Of course, goals are not always enough to motivate people to stick with a workout routine. One way to cross this bridge is to choose something you enjoy doing and will be motivated enough to continue to do on a daily basis. Do you prefer biking to running or are you more comfortable roller blading or taking an aerobics class? Perhaps, you might benefit from a trainer or a friend, who is willing to get you out of bed on the days you want to throw in the towel.

Over the years I have found music to be a great motivator. Download your favorite tunes and listen to them as you workout. Or, find a motivational talk and add it to your iPod. I like to organize my music so that the most upbeat songs play right at the end of my 60-minute run--precisely the time when I need the most motivation.

If all else fails motivate yourself with a reward. It doesn't have to be expensive. Consider taking a long bubble bath as a reward for running 5 miles or give yourself a pedicure if you swim 10 laps. Whatever it takes to keep you moving.

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No one says you have to train like an Olympian to shed pounds. You can burn calories simply by taking a moderately paced stroll around your neighborhood. The key is motivating yourself to making exercise a part of your daily life. I know; easier said than done, right?

My suggestion: Start off slow, but be consistent. Here are some tips that have served me well over the years:

Workout in front of the TV. That doesn't necessarily mean watching an exercise video, it just means being an active TV watcher. Instead of vegging out on the couch while you watch, you can walk or run in place, do standing lunges or tricep dips off the edge of the coffee table. If you have free weights consider lifting while you watch your favorite show. Another suggestion: During commercials, do push-ups or sit-ups. A one-hour show includes about 15-20 minutes worth of commercial breaks.

Workout while your kids do. If you're driving your kids to afternoon soccer practice make the most of your errand. Instead of reading a book or chatting with another parent consider walking or jogging around the perimeter of the field while your child practices. Or if your child's practice is an hour long then park your car and walk 30 minutes out, turn around and make the trip back.

Look for ways to burn calories. Some simple ideas include parking farther away from your destination; taking the stairs instead of the elevator or jogging during your lunch break. Another idea: Schedule a "walking meeting" with colleagues. If you work as part of a team you can exercise as a group while brainstorming ideas and schedules.

Remember: It takes about 30 days for the body to adapt to lifestyle changes. Studies show the vast majority of people who give up on their fitness programs tend to do so within the first four weeks. Don't fall into the same trap. Try to stick with a program for a month. Fitness experts say after that behavior patterns will have adapted and it will be much easier to maintain a regular fitness regime.

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In a matter of days (if it hasn't occurred already) your household will get back to "normal." Meaning that the kids will be back in school and you can resume your "regular" exercise routine. For those of you who don't have an existing fitness regime, the prospect of having your kids in school for six hours a day allows you to devote some time to working out.

Seize the moment. Now that you have the time, make the most of it. Studies show that lack of time is the No.1 reason people say they don't workout. Time is critical in sustaining a regular exercise regimen, but as any doctor will tell you there's no better way to use some of that precious time when kids are in school than getting in shape.

Don't get overwhelmed. Daily fitness routines don't have to take a ton of time. A simple 30-minute stroll through your neighborhood is better than nothing. Studies show 30 minutes of physical activity helps a body increase energy and stamina. If you have more time, then take an hour bike ride at a local park or enroll in a 60-minute long aerobics class at the Y or other health club. Exercising an hour a day will yield major fitness benefits. What's more, there's no better gift you can give your kids than a healthy parent.

Another benefit of starting or resuming a fitness routine during the back-to-school season is that the weather is ideal for outdoor workouts. Autumn (in most parts of the United States) is filled with warm, sunny days and crisp evenings--the perfect conditions for bicycling, walking, hiking, jogging, or playing golf and tennis. Instead of heading indoors to a stuffy gym consider exploring a local bike trail or take a hike in an area park or stroll around a city lake. Not only will the physical activity do you some good but the fresh air will benefit your mind and body as well.

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So many people wait until New Year's Eve to make a resolution to get into better shape. While it makes sense that you would want to start the new calendar year will a new goal I never understood why anyone would want to start working out in the dead of winter when the weather is at its worst. Personally, I think fall is a much better time of year to begin a fitness routine. Not only is the weather spectacular (warm, sunny days followed by cool evenings and gorgeous fall colors), but also by starting to workout now you will have good habits in place during the holiday season.

If you are really hung up on the "new year" aspect, consider September the start of a new season---the back-to-school season (and a new school year) is a great time to rethink and restart a workout regime. Why wait until January and the beginning of a new calendar year when you can make time to exercise now?

If you are reluctant to start moving now consider these motivators:

Workout with a Friend. The beauty of exercise routines is that they don't have to be executed alone. Find a friend who shares the same (or has similar) fitness goals as you do and partner up. Having someone to help you stay motivated will go a long way to ensure you stick with your designated program. As we all know boredom is the number one killer of exercise routines. Working out with a friend can make burning calories fun. Plus, you can use your exercise time to catch up on each other's lives.

Time. Fitness experts will be the first to tell you that it only takes 30 days to make fitness a habit. What's more, it only takes between 30 to 60 minutes per day to see and feel the benefits of moderate exercise. There's no excuse to put off what you can do today until tomorrow and by supplementing cardiovascular workouts with weight training you can diversify your exercise regimen and keep things fresh and exciting as fall turns into winter.

Variety. As I touched on in the last point it's important to maintain a well-rounded fitness regimen. Aerobic activity such as running or bicycling is great for your heart, but it's also important to include some resistance training to your exercise routine.

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In a previous blog I detailed Olympic gold medallist Michael Phelps' efforts to motivate kids to get moving. As part of his new mission to get kids interested in physical activity the swimming super star is making trips to community pools around the nation to highlight the value of fitness.

Of course, the 23-year-old swimming phenom won't be visiting every public pool in the United States so if you want to get your children off the couch and outside to burn off calories then you're going to have to do some of the work yourself. This might be especially challenging for parents who are unmotivated to move themselves. Adults know that losing weight isn't easy, but it isn't any easier for kids, especially since most youngsters don't fully understand all of the negative consequences associated with being overweight.

The following tips provide ways you can encourage healthy weight for your entire family:

Be a good role model. Kids learn more by what they see, than what they hear so when you eat healthy meals (ones that include protein, whole grains, fruit, vegetables and dairy foods) and maintain an exercise routine your kids will likely follow suit.

Eat as a family. Plan at least one family meal a day. You don't have to count calories or carbs or fat grams. Instead, eat sensibly and use the opportunity to speak with your kids about the importance of nutrition and exercise.

Exercise as a family. Plan activities that get everyone moving. Go for a family bike ride, hike as a unit or play a game of football or basketball together.

Teach kids to cook. Most kids enter the kitchen and head right for the refrigerator to get a snack. If you invite your children into the kitchen and teach them how to cook you will find that they are more willing to try new, healthy foods.

Introduce your kids to new sports. Your kids used to shoot hoops everyday, but now they rather sit on the couch and watch TV. It might be time for a boredom buster. Visit a second hand sporting goods store together and pick up a baseball, bat, and glove or invest in a pair of used rollerblades. The point is to find something your child is interested in so he will be motivated to move.

Make exercise fun. Every workout doesn't have to include a 4-mile run, a free weight session and 100 crunches. Mix it up a bit and make burning calories fun. Go to a local swimming pool and race against your kids in the water or build an obstacle course in your own backyard.

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