Jump-start your workout: 10 fast ways to recharge your fitness program

3 Roadblock: Low energy.

Knock it down: Lack of energy and lack of exercise can contribute to one another, forming an unproductive cycle. First, see your doctor to ensure you don't have a medical problem. Then make sure you're eating well and getting plenty of sleep. Now start out slowly; for instance, alternate half an hour of easy cardio and 20 minutes of weightlifting every other day, and build from there as you gain more stamina.

4 Roadblock: Muscle soreness.

Knock it down: A little soreness is a sign of a good workout; a lot of soreness is a sign you're headed for an injury. If you hurt so badly that you're thinking of giving up, cut back on the sets and reps and give yourself more recovery time between sessions. Remind yourself that overexercising actually makes your muscles grow more slowly.

5 Roadblock: Boredom.

Knock it down: Doing the same weight routine over and over can become tedious. It's just as well--varying your workout every few months produces the best results. Shake up your cardio, too: Use different machines, or go out and hike or play a game of basketball. If you're still bored, it may be time to take a fresh look at your goals. Remember everything you set out to do--look better, feel better, live longer--and renew your resolve not to give up.

POWER FUEL

Eating these foods throughout the day will give you the energy you need to keep your workout program going strong.

Low-fat protein: Chicken breasts, lower-fat cuts of beef, egg whites, fresh or canned fish, nonfat milk or yogurt, tofu, canned whole or refried beans.

Complex carbs: Whole-grain bread; low-sugar, whole-grain breakfast cereal; oatmeal; brown rice; corn tortillas; sweet potatoes.

Healthy fats: Olive, canola or soybean oils, nuts, peanut butter, avocados (to be consumed in limited quantities).

Fruits and vegetables: A wide variety of colorful produce, either fresh or frozen.

Beverages: Water, home-brewed iced tea, vegetable juice, fruit smoothies, sports drinks (if you'll be exercising for 60 minutes or longer).

Senior Writer Ben Kallen is chrome-wheeled, fuel-injected and steppin' out over the line.

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