To stay motivated to work out, you should set achievable, time-based goals that you can measure, like 'exercise for 20 minutes five days a week.',Examples of SMART goals include:  Run my first 5k in the next three months Exercise for 20 minutes every day  Be able to do 20 push-ups by the end of next month

Setting smaller "process" goals, which you can achieve along the way to a larger goal, can also keep you motivated, says Jen Kates, a certified personal trainer, and health coach, and founder of Shift Human Performance.,A 2009 study looked at adults' intrinsic goals for exercise, such as improving health and advancing exercise skills, and extrinsic goals, such as enhancing their image.,For example, if you can only find time for 15 minutes of exercise a day, that's okay.,Insider's takeaway  To stay motivated to work out, try setting SMART goals, switching workouts, or finding a workout buddy or group. read more

HOUSTON — The Brooklyn Nets are getting James Harden as part of a trade involving the Houston Rockets, Cleveland Cavaliers and Indiana Pacers, according to multiple reports.,NBA.com reports Houston will get Dante Exum, Rodions Kurucs and four first-round picks, including Cleveland's 2022 first-round pick from the Milwaukee Bucks.,Houston initially also received Caris LeVert from the Nets but instead will acquire Victor Oladipo from the Indiana Pacers in exchange for LeVert, per NBA.com.,Harden, the 2018 NBA MVP and eight-time All-Star, was drafted third overall by the Oklahoma City Thunder in 2009.,Harden has been the league's leading scorer the last three seasons.

Alabama quarterback Mac Jones didn't hold back in the aftermath of the Crimson Tide's 52-24 dismantling of Ohio State in the College Football Playoff National Championship Game.,They had won 16 in a row dating back to the 2019 season, and then the bottom fell out in consecutive losses by a total of 41 points to Clemson in the ACC championship game and Alabama in the CFP semifinal.,That loss likely kept the Sooners from making their fifth College Football Playoff appearance in the past six years, but they finished the season on an eight-game winning streak, including a 55-20 rout of Florida in the Goodyear Cotton Bowl Classic.,The Wildcats played Ohio State tough in the Big Ten championship game before losing 22-10 and then put an impressive bow on the season with a 35-19 win over Auburn in the Vrbo Citrus Bowl.,They beat Georgia and played Alabama down to the final minutes in the SEC championship game, but had trouble stopping teams on defense all season and lost their last three games, including a 55-20 setback to Oklahoma in the Goodyear Cotton Bowl Classic.