When it comes to exercise, do you have the best of intentions and not much else? Intentions are great, but they don't do much to improve your fitness unless you act on them.

There are plenty of excuses for skipping your daily workout:

• I'm too tired.
• I don't have time.
• I'll do it later.
• The kids need me.
• I have to work late.
  
  

While those excuses are valid, just like intentions, they do little to move you closer to your goal or protect your health.

Luckily, the "You" docs have come to the rescue. They've got two important steps that every person who cares about health should take to make skipping that workout a rare occurrence. Simply put, you need a plan ... and a backup plan.

Yep, it really is that simple. Get out a piece of paper and write down your short-term goals and exactly the steps you'll take to reach them. (I will walk for 30 minutes five days a week.) Then, write down what you'll do instead on days that it's raining, you're too tired, you're too busy, or whatever your favorite excuses are. Instant willpower!

How do you stick to your routine when your motivation fails you?