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

District 3 board member Mike Jones, an investigator with the Virginia State Police, said he assumes a certain level of risk with his job each day.,“Last week, when we walked out of this meeting, I felt like I’d been hit with a two-by-four.”,He said in the past week, he’s had multiple conversations with teachers and parents, adding, “We need to appreciate and understand the balanced hand of leadership.”,District 2 representative and board chair Sherrie Page said she couldn’t eat nor sleep for days after last week’s meeting and that the decision to pause the winter sports season, “ripped me to the core.”,However, she said the superintendent’s job is to consider data and, with the guidance of the health district, suggested if the board didn’t heed that recommendation it would be “irresponsible.”