Here are a few "real life" tools that will help get you started and keep you in the game when trying to reach your health goals.

• Pick a specific goal. You want to lose weight, but how much? For example, you would like to weigh what you weighed in high school (50 pounds lighter), but your doctor says it would be a good start if you would just take off 10 pounds. The goals you aim for don't have to be the be-all and end-all of your life, but they will help you get focused. The more specific, the better.

• Pick a reasonable time frame. Is your goal realistic for your time frame? You don't want to set yourself up for disaster and disappointment. For example, you have a wedding to go to in a month and want to lose 50 pounds. Sorry to say, but that ain't gonna happen; you're simply setting yourself up for failure. About two pounds a week is reasonable. Any more weight loss than that is unrealistic. If you're unsure what a reasonable time frame is, consult a fitness expert.

• Tell a friend. It can seem less embarrassing if you don't tell anybody what your goals are (just in case you don't accomplish them), but telling a friend helps hold you to your goals and can help provide some driving motivation. If your goal is to do 20 minutes of exercise daily and you're not feeling up to it, a friend can be the one to help you get your butt in gear. Enlist the help of a friend who's had some success in the fitness department. Or get a friend who could use a push herself to hit the gym or the road with you. It's often more fun when you're exercising with someone else.