Summer is around the corner and many people are creating fitness plans to get their beach bodies in shape. Staying motivated for sunny weather is one thing, but how can you keep up your goals throughout the entire year? Exercise plans require upkeep and attention every day, not just for a certain event or season. What ideas do you have to stay on track?

This week, I will share one creative idea and solicit one creative idea for staying motivated in terms of my fitness. I will remind myself that there are many supportive people out there with good tips to offer.

Everyone tries to create great moments and memories in their lives. Think back to the moments that meant the most to you. Were they planned or unplanned? Were they expected or unexpected?

We often think our lives revolve around predictable great moments, but great moments often catch us unaware. What small decisions will you make this week to remain open to and appreciative of the great moments you are experiencing?

Our bodies experience hunger in different ways, and it’s sometimes more than a symptom of our stomachs. Experts often talk about “emotional hunger” as being different from “physical hunger.” While physical hunger is gradual in its approach and goes away after a meal, emotional hunger develops suddenly and urgently, and often is not satisfied even when the body is full.

This week, I will pay attention to the different kinds of hunger I experience. I will make sure my body and my emotions get the appropriate and healthy nourishment they deserve.

Creating a home garden, even in a limited space, is a great way to boost physical and mental health. In addition to eating fresh and reducing your carbon footprint, gardening gets you outdoors and exercising. Cultivating a home garden can also save money and increase opportunities to bond with those close to you.

This week, I will look into the benefits of creating or maintaining a home garden. I will remind myself that even small spaces like windowsills can be a great place to start!

When it comes to setting goals, how achievable is too achievable? Sometimes, taking a step toward positive change can feel too hard, while other times, it may feel too simple. Good goals are realistic and attainable, but at the same time they are not too easily met. The most effective goals balance equal amounts of difficulty and achievability.

This week, I will make sure I am setting goals for myself that are both challenging and attainable. I will remember to gather feedback and make adjustments, depending on the results I experience.

The hectic nature of one's daily routine sometimes leads to feelings of isolation. Fortunately, any commonplace setting can be used as a way to connect with others. For example, you may treat the kitchen like a pit stop for a quick snack, but taking time to prepare a meal with those close to you can help improve communication and create a sense of shared goals.

This week, I will choose a setting I encounter in my daily life and create an activity (such as preparing a meal) that I can share with those close to me.

It sometimes is difficult to identify the things that are causing you stress. Often, feelings of anxiety or worry can be overwhelming, to the point where everything feels like a contributing stressor. When you feel yourself starting to get stressed out, taking a few minutes to pinpoint the source can help bring clarity and control back to your day.

If I start to feel overwhelmed this week, I will take time to identify what’s actually causing me stress and focus on what steps I can take to manage it.

Many different parts of your body are active during a workout, including your ears! Studies show that the kind of music you listen to can have an effect on your exercise routine. From tempo and melody to your personal association with a song, music can increase motivation and efficiency, as well as help a routine feel exciting and new.

This week, I will pay attention to the kind of music I listen to when exercising. I will remember that a change in music may lead to more positive feelings during a workout.

The temptation of dessert can often throw a healthy eating plan out of balance, especially if your body is conditioned to crave sugar. One good way to address this craving is to use fruit as a sweet substitute. Not only can fruits take the place of less healthy sweets, but you also will be benefitting from more antioxidants that can boost immune system functioning.

This week, I will explore creative ways to incorporate fruit into my plans for dessert. This may include adding more fruit to any or all of my daily meals.

Gift-giving is a part of many different social relationships. Although monetary gifts dominate most advertising, there are other gifts we give each other on a more regular basis. Consider the daily gifts of time, kind words or tasks you give to those around you. Often, these gifts are more appreciated and can help support healthy relationships.

This week, I will focus on the small, non-monetary gifts I give to those around me. I will pay attention to what kinds of non-monetary gifts I enjoy both giving and receiving.

Although caffeine can provide a quick burst of energy in the morning, there are healthier alternatives that can help you avoid the afternoon crash. For example, eating a healthy breakfast or engaging in a light workout can get your metabolism and natural energy up and running for the day.

This week, I will be aware of my daily caffeine intake and consider the benefits of exercise, eating and sleep that can help me feel naturally awake.

There’s a false belief that exercise has to be painful in order to be beneficial. However, you don’t need to push your body to the point of discomfort in order to take steps toward health. There are benefits to taking it slow, especially if you are starting a new exercise program. Other precautions, such as getting medical clearance and making sure to stretch out, also prevent unnecessary pain.

This week, I will remind myself that “no pain, no gain” doesn’t always apply. I will make sure to celebrate even the smallest steps as positive exercise accomplishments.

Words like "just, " "only " and "sort of " appear often in everyday language. This kind of minimizing speech softens the impact of what is being said, but more often than not, it also leads to indirectness and a lack of intention in one’s communication. Eliminating words that minimize, even when talking to yourself, will help you clarify your purpose and goals.

This week, I will practice assertive communication by avoiding the use of minimizing words. I will use these opportunities to clarify what I’m really trying to say.

When appropriate, a short nap can be a great way to boost alertness and mood. A quick, emergency nap can increase safety and productivity (even five minutes of shut-eye can help you relax and regain focus). Or, you might find it beneficial to set a regular napping schedule for yourself. Either way, short, suitable naps can improve both mental and physical health.

This week, I will be conscious of my sleeping pattern and decide if and when it might be appropriate to take a nap.

If the amount of things to do is causing you stress, it often is useful to make a list. Listing out the tasks for your day can help you prioritize what needs to get done and what order to do it in. A list can also help you break larger tasks into more manageable steps. The positive momentum gained from completing each task can provide further encouragement as you move forward.

This week, I will try making a list when I feel overwhelmed. I will remember to include positive, rejuvenating tasks on this list to help keep my day balanced.

“Whole foods” are the things you eat that are as close to their natural state as possible. These items (which you usually will not find in boxes or bags) are very effective in helping the body fight off disease. Think of the number of ingredients that go into each of your meals. How far removed is each ingredient from a whole food source?

This week, I will focus on eating more whole foods, including fruit, vegetables and whole grains, in order to help my body stay healthy.

Does what you’re saying match up with how you’re saying it? Nonverbal communication, which can include facial expressions, posture, gestures, eye contact and tone of voice, is an important part of interacting with others. Aligning your words and your body language conveys confidence and clarity, and shows people your message is genuine.

This week, I will practice cultivating my nonverbal communication skills. I will use my body language to positively reinforce what I am saying.

How often do you find yourself watching television from the kitchen or checking email while in bed? Is the dining room table used for dining or as a place to collect mail? Reestablishing the purpose of a room can help you focus attention on the important activities of your day. Freed of clutter and distractions, you can devote your full attention to the space you inhabit.

This week, I will work to reestablish the main purpose of a room and align my intention with the intention of my surroundings.

Cooling down after a workout may seem gratuitous – after all, you are most likely tired or on a tight schedule. However, even if you only devote the last five minutes of a workout to cooling down, you will be helping return your breathing and heart rate to a normal, resting state. This can prevent stiffness, cramping, lactic acid buildup and improper circulation.

This week, I will practice cooling down after a workout (either by gradually slowing my pace toward the end or staying active for a few extra minutes before moving on).

When we find ourselves worrying, it is often about things that are either in the past or in the future. Within this mindset, the present moment often seems like nothing but a transitional point. At the same time, recognizing and cultivating positivity in the present moment, such as the beauty of your surroundings, can be a great way to lessen anxiety.

This week, I will be conscious of positive present moments. I will remember that focusing on the present is a great way to put my stress in perspective.

This is often the time of year for new resolutions and new diets. While there are many tips to healthy eating, one of the most fundamental steps you can take is to start your day with a good breakfast. A healthy, well-rounded breakfast not only will get your metabolism up and running, but it also will keep you energized, focused and less interested in snacking.

This week, I will pay attention to the first meals I have on the first days of this new year.

How does the end-of-the-year calendar get so full? The art of saying "no" is a delicate practice, but one that can help you avoid overcommitment and stress. Keep your personal goals and stress levels in mind when considering taking on a new task, and remember that being honest with others about your schedule can lead to healthier communication.

This week, I will remember that saying “no” is always an option available to me, and I will practice being honest with myself and others to keep from overcommitting.

How often do the right and left hemispheres of your brain talk to each other? Believe it or not, there are physical exercises you can do to increase communication between these hemispheres. Any exercises in which your arms or legs cross the center point of your body actually engage the whole brain. Or, try doing daily activities, such as writing or eating, with your non-dominant hand.

This week, I will add an element of mental exercise to some of my daily tasks to help stimulate whole-brain activity.

There are several public benefits to smiling, which include appearing more positive, more successful and more approachable. However, smiles don’t always have to be shared. There are benefits to smiling even when you are by yourself. A private grin can still release endorphins, boost immune system functioning and help lower blood pressure.

This week, I will practice smiling, even when I am by myself. I will use these private smiles as a way to stay mindful of my personal health.

Amidst the bustle and backache of day-to-day life, we can forget to be mindful of our posture and body position. Good posture, however, is part of a healthy lifestyle as it can encourage deep breathing, improve concentration and reinforce the natural curve of the spine. Believe it or not, good posture is noticeable too. Try it out and see what kind of feedback you receive!

This week, I will be conscious of how I sit and stand throughout the day. I will remind myself of the positive and effortless benefits good posture can bring.

There is more to healthy eating than the kind of food you put on your plate. The people and places that surround you also influence what and how you eat. For example, dining at the table rather than in front of the television might help you be more aware of your portions, or scheduling meals with certain individuals might be a way to observe or model healthy eating habits.

This week, I will be more conscious of where and with whom I eat. I will identify the situations in my life that make for the most positive mealtimes.

The terms "sympathy " and "empathy " may feel synonymous to some, but understanding the differences between the two can actually help improve and strengthen relationships. While sympathy is about feeling for someone, practicing empathy involves feeling with someone. It is empathy that allows us to see something from another’s point of view.

This week, I will recognize when I am expressing sympathy and when I am expressing empathy. I will use this awareness to help me connect with and care for others.

Make time for everyday play in your life. This could include playing games with others, playing your way through a challenging issue or even playing with your food! Daily play can be both a calming and stimulating activity for your brain, and it can encourage imagination, cooperation and both physical and mental health.

This week, I will make sure to play each and every day. I will use these playful opportunities to nurture my creative, sociable and whimsical side.

It always feels great to meet a goal you have set for yourself. Likewise, it can be frustrating if a deadline goes by unfulfilled. While progress is often defined in terms of specific achievements, there’s more to goal-setting than just measuring results. The process of working toward a goal can be just as satisfying as the finish line. There is much to learn and enjoy in the journey.

This week, as I set and work toward personal goals, I will be aware of the learning opportunities that present themselves along the way.

There might be benefits to stopping certain behaviors immediately and altogether. However, lasting change usually comes about by making small choices and adjustments on a daily basis. If you are trying to cut back on an undesired behavior, such as smoking or unhealthy eating, it may help to think of the issue in terms of the small changes you can make.

This week, I will think of small changes I can make each day to move positively toward a personal goal.

If you have a new sports-player or exerciser in your family or social group, you can tap into this sense of excitement and novelty by asking this person to teach you a different way to be active. Letting someone else teach you a physical skill can improve your relationship, build new lines of communication and, not to mention, give you an opportunity to exercise!

This week, I will be open to learning a new sport or physical activity. I will be aware of my own limitations, but up to the challenge of learning something new.

There are benefits to being in tune with your senses. While sight, hearing, touch, taste or smell may feel automatic, paying attention to the different signals your body sends can improve these abilities and increase awareness of your surroundings. In fact, there are many other things the human body can sense, including balance, temperature and pain.

This week, I will be aware of all senses available to me. I will give my body the proper attention (and proper rest) each of its senses deserves.

We all are storytellers by nature. It is how we create linguistic and social connections with others. Sharing a personal story with someone also can help you work through difficult emotions, create an ordered narrative out of fragmented events and strengthen your relationship with the listener.

This week, I will practice the art of storytelling. I will decide when, where and with whom I might share a narrative, as well as what kinds of rhetorical flourishes I might want to include.

With so much of our day spent in houses, cars and office buildings, finding time to be in nature can feel like a low priority. However, multiple studies have linked exposure to nature with improved physical and mental health, increased energy and active participation in life. Finding and returning to a particular spot in nature can increase these benefits, as you develop a unique connection with a place.

This week, I will find a personal place in nature. I will use this nature spot to create and cultivate a sense of connection with my environment.

In a society dictated by speed and efficiency, we often eat whatever is easiest to come by. Unfortunately, the healthiest foods aren’t always the most accessible. Ready-made or "fast" food may seem like the perfect option for a busy individual, but it usually does not provide the energy or nutrients needed. However, with a little preparation, you can eat healthy, even on the go.

This week, I will prepare some healthy options for eating on the run. I will make these options accessible in the places where I need them the most.

Almost everyone in our society receives dozens of daily correspondences in the form of emails, tweets, updates and, occasionally, handwritten letters. Technology has allowed us to hear from people all around the world, but how often are we in communication with ourselves?

This week, I will send myself a message. I will use this opportunity to issue a check-in, a reminder, a positive reinforcement or some other personal note. For a few minutes of my time, I will hear from the most important person in my life.

New exercise plans, diets or other personal regimens can sometimes fall by the wayside because of difficulties with self-discipline. People who believe they lack self-discipline can fulfill their own prophesy. However, self-discipline responds to positive attention. If you recognize, practice and celebrate moments of successful self-discipline, it will spread naturally throughout your life.

This week, I will recognize a part of my life where I am successfully self-disciplined, and I will give this behavior the positive attention it deserves.

Exercising with a partner can do wonders for your health. In addition to boosting motivation and accountability, working out with another reinforces common interests, helps keep drills safe and improves the relationship, as chemicals are released in the brain that evoke feelings of happiness and connection.

This week, I will identify someone I can exercise with. If I already have an exercise partner, I will take this week to further develop our workout routine.

Compliments can be given and received just like any other type of gift. And just like any other gift, delivering a compliment takes honesty and intention, both on the part of the giver and the receiver. Think about the compliments you like hearing the most. Think about the compliments you like giving the most. Think about how sharing these gifts of confidence can improve the relationships in your personal and professional life.

This week, I will practice both giving and receiving compliments as a way to strengthen my relationships with those around me.

Expressions of creativity are for more than just artists. You also can cultivate moments of daily creativity as a way to relieve stress. Allowing yourself to become engrossed in an artistic activity can even have some of the same benefits as deep meditation. Think about how engaged children become in their drawings, paintings and self-made songs and games.

This week, I will come up with some ways to nurture my creative side. I will remind myself that taking time each day to be creative is also a way to reduce my stress.

A colorful grocery cart can lead to a healthy body. The rich color of fruits and vegetables represent a wide variety of important vitamins, minerals, fiber and antioxidants. Phytochemicals are what protect plants and give them their vibrant hues. These same phytochemicals provide us similar protection when we eat them, and can help with disease prevention and treatment.

This week, I will add a splash of color to my cart. I will incorporate produce of all shades (including white, tan, black and brown) to keep my meals exciting and healthy.

It's amazing how even the smallest amount of consciously recognized time can change the way you start your day. Taking a few minutes of personal time each morning can move you from feeling rushed, distracted or stressed to feeling energized and in charge. The amount of time isn’t what’s important. What matters is that you are allowing yourself to both give and receive this gift each day.

This week, I will set aside a small amount of time each morning for myself. I will use this time to relax, write, contemplate, meditate or otherwise appreciate myself and my day.

Different fruits and vegetables fall in and out of season as we move through summer in the Northern Hemisphere. As another summer month draws to a close, think about the different crops (perhaps those local to your area) and what may not be available a few weeks from now. Preserving or freezing these foods also can help you savor the taste of summer well into the colder months.

This week, I will be aware of the seasonal fruits and vegetables available in my area. I will make an effort to eat and appreciate that which is unique to this season.

Motivating yourself to exercise can be an exhausting task by itself. One positive strategy is to create a list of favorite memories or moments of past activities to remind yourself how good exercise can feel. Listing some of your past physical accomplishments also can remind you of what you’re capable of.

This week, I will make a list of some of my proudest physical feats. This could include any moment of positive, healthy exercise. I will draw on this list for future motivation.

When we are young, we learn something new every day. As we grow up, leave school and become more familiar with the world, learning becomes more of a passive event. But whether you know it or not, you still are learning new things all the time! You’d be surprised how much you can gain by staying open to the daily bits of knowledge that filter in.

This week, I will make an effort to learn something new (ideally, each day). I could learn more about ways to benefit my physical or emotional health, or simply find a subject that interests me.

It is important to voice your opinions, just as it is important to stand up for what you believe in. However, there are certain situations, such as the middle of an argument, where it might be healthy to let the matter drop. Disengaging from a potential fight, accepting the other person’s opinion and revisiting the issue with a clear head can lead to healthier relationships.

If I find myself in a heated situation this week, I will practice letting go of the moment and reevaluating what about the issue is important to me.

How many activities, opportunities or events have you turned down because of the belief that you flat-out "can’t do it "? It’s good to be aware of personal limitations, but consciously questioning and challenging these limits helps lead to personal growth. If you have a “can’t” in your life that you wish was a "can, " what steps could you take to make it so?

This week, I will recognize my abilities that have been covered up by "can’t. " I will practice saying "I can " or "I’m in the process of " to recognize where my interests truly lie.

While it is good to have an established workout routine, changing this pattern can be a great way to keep exercise interesting. Trying out new forms of physical activities or sports not only stimulates your brain but also develops muscle groups you are not used to using. You also will experience quick results as your body works overtime to process and respond to the unexpected.

This week, I will find a different physical activity to try or a new exercise to incorporate into my regular workout routine.

Rather than scrounging for the odd hour here and there, you can maintain a healthy, lasting sleep pattern by setting a nightly bedtime routine. Turning off electronics (including email and telephones), avoiding late-night snacks and relaxing with music or a book can help your body wind down and reestablish your circadian rhythm.

This week, I will practice a bedtime routine, which may include budgeting extra time in the evenings, to prepare myself for a good night’s sleep.

Physical distance between two friends or acquaintances often leads to mental distance, which can lead to extended periods without contact, until you catch yourself thinking, “I wonder whatever happened to that person…” For some, the longer it has been, the more difficult it feels to initiate contact. On the other hand, think about how wonderful it feels to hear from someone from out of the blue.

This week, I will contact an old friend or acquaintance and use this opportunity to build (or rebuild) on a past relationship.

While you always want to keep from overexposing yourself to the sun, sunlight is an essential nutrient for our bodies, and often one we forget to include as part of a healthy diet. Not only does sunlight help regulate appetite, digestion, metabolism and sleep patterns, but it also strengthens your immune system. Ultraviolet rays from the sun even can act as an antiseptic for your skin.

This week, I will enjoy the coming sunshine of summer in every way I can. I will make sure I get a healthy dose of sunlight every day.

There are two kinds of comfort foods: those which are “universally comforting,” sustaining our cravings for fat, salt or sugar, and those which are “personally comforting,” meals (perhaps from childhood) that are seasoned by memory or a special significance. These personal comfort foods can bring just as much joy as the alternative and often are much healthier for us.

This week, I will identify a personal comfort food and use my fond memories or associations with it as a way to treat both myself and my body.

Sweating might feel gross, but it’s a healthy part of exercise. In fact, there are several health benefits that are specific to sweating. For example, certain toxins can be removed through the pores. This not only cleans your body from the inside but also improves the health and look of your skin. Working up a sweat also improves your immune system (think of it like a fever, or the “clean” function on an oven).

This week, I will exercise enough to work up a sweat and recognize the many perks of perspiration.

In our country, the State of the Union is a chance for the President to communicate with the public. This has become an annual event that allows us to take a look at both our setbacks and our successes. Our government performs these “self-assessments” at least once a year. How often do you have a “state of the union” with those closest to you?

This week, I will talk to someone important to me about the “state of our union.” I will use this opportunity to find some way of telling this person my thoughts on the past, as well as my future goals for the relationship.

Think about the cookbooks you own. How many recipes in these books have you tried? Think about your trips to the grocery story. How often do you buy something brand new? Our eating habits, especially during the work week, can often feel routine and perfunctory. Trying out a new recipe or ingredient is a great way to make mealtime an interesting, engaging activity.

This week, variety and novelty will be the spice of life. I will incorporate a new ingredient or recipe into a meal. The more adventurous, the better.

How willing are people to help you? How does this compare with how willing you are to ask for help? We often are quite ready to lend our assistance or expertise to a coworker, family member or friend. However, when it comes to asking for help, we feel too proud, get embarrassed or think “It’s just easier if I do it myself.”

This week, I will ask for help with something and use this occasion to reflect on the wealth of resources surrounding me. Furthermore, I will recognize this help as the gift it is.

Some days are harder to get through than others. One irritation after another and pretty soon you're simmering - it's "one of those days." If you notice yourself thinking something like, "just one more thing," take a breath. Because when you lose your composure and blow up, someone usually catches the burnt and you may end up hurting someone without meaning to.

This week, I'll take a time out to consider what I'm really feeling when I get angry. Disappointment? Frustration? Humiliation?

There's nothing wrong with an edible reward every once and a while. However, it might be interesting to learn that, while we often train our bodies to expect something sweet, the psychological concept of a reward can be adjusted to fit a more health-conscious incentive. Once you think about it, there might be several out-of-the-ordinary foods that could be made to feel more like an indulgence.

This week, I will identify a healthy treat and use it to reward myself for a job well done.