Diet derailers are everywhere -- in your house, in the grocery store, at work, at play, in your head even. Here, we'll address the very things that throw us off course. Together, we'll learn how to avoid our diet traps -- and how to get back on track when we can't.

There are a good number of specific fitness fumbles you can make. You can not stretch enough, not warm up enough, not cool down properly. You can lift too much weight or not enough weight. You can exercise too intensely or too lightly. You can jerk your weights, drop your weights, lean on your treadmill, fall off your Stairmaster, practice improper form. There's also not drinking enough water and consuming sports drinks and energy bars during workouts that don't warrant them. Gosh, the possibilities for slipping up are endless. Here's another: You can drop the ball entirely when it comes to fitness. It's happening to me right now. My ball is dropping -- slowly, but it's happening -- and I'm trying to recover before I fumble entirely.

It's not uncommon to slip, slide and slump when it comes to exercise. Look at all we've got stacked against us, for goodness sake: Boredom, plateaus, exercise overload, injuries, impossible schedules, and, this time of year, holidays. Hey, even the fitness greats fumble at times -- Michael Phelps says he's been letting things slide ever since he left Beijing. Does that make you feel better? It does me. If Phelps can lose focus, then so can I.

My plan is to get back on track. Really, it is. If you're with me -- stuck in a sinking fitness boat, struggling to get your head above water -- then I suggest you give these tips a try. It's what I'm going to do.

• Get out the door. Who cares if you're not motivated. Just get out and walk, run, bike or plop your body in the gym. Simply go through the motions if you must, with hopes that motivation will find you.
• Get some gear. A new pair of shoes always cheers me up. If your finances allow for it, get yourself some new Nikes, some hot track pants, a cute little sports bra.
• Get some tunes. Might be time to reload the iPod. I know my songs are old and stale. Yours might need a revamp too.
• Get some inspiration. The Biggest Loser shows always pump me up. So does watching amazing athletes conquer their sports on TV. What does it for you?
• Get some buddies. My blogger pal Kristen and I have talked about running together. We haven't done it yet, but we need to make it happen.
• Get some variety. Forget your same old jogging routine and pick up kickboxing, dancing or high-energy aerobics.
• Get some cheerleaders. Find a few who will jump and shout for you. Line up some friends with pom-poms on the sidelines of a local 5K and let them power your spirit.
• Get some breaks. If you're burned out -- that's me -- then take some time off. It won't kill you to relax, and it may help you come back with a vengeance.
• Get some balls. If you don't have them already, grow some. And do what you've got to do. Rise to the occasion, my friends, and get your butt in gear. You need exercise to be fit, strong and healthy. Excuses are not an option. Take a break if you must. But don't even think about quitting. Not an option. Ever.