A cool pair of shorts with pockets for your energy gel, a slick cycling jacket or a yoga top that really shows off your buff arms can put you in a fitness frame of mind. Sometimes all you need to boost your motivation to exercise is new gear.

This doesn't mean you should skip a workout or avoid a new class because you don't have the right clothes, but buying the latest fitness apparel almost always makes you feel more motivated to try them out.

If you are starting a new sport or activity, check out what the serious athletes are wearing and what types of accessories they have. If you become a regular, a few quality items will rev you up when it's time for your class or workout. In some cases, improper equipment can lead to discomfort at best, and injury at worst, so there's a practical aspect to having the right gear.

Of course, it's not necessary to spend a fortune on fitness clothes every other week, but one new item per season may be enough to boost your motivation. Do you balk at running outside in the winter? Spring for one quality breathable weatherproof jacket along with microfiber gloves and a hat, and you may find it easier to get out the door on chilly mornings. Do you have a hard time doing interval workouts? Consider a heart rate monitor, or at least a decent stopwatch, to encourage you to pick up the pace

Some workouts require more concentration than others. Obviously, if you are practicing yoga or martial arts, or if you are counting weightlifting sets or reps, you can't be reading or watching TV.

But for some cardio and strength workouts, listening to your favorite music while you run can keep you better motivated. Those 45 minutes may go by quicker when indulging in an intriguing book or trashy magazine on the stationary bike, or watching your favorite TV show from the elliptical trainer.

MP3 players have revolutionized portable workout entertainment; now you can design a mix of your favorite motivational music with a few clicks. Choose fast tunes for your interval workouts, and slower songs for rhythmic activities such as long, slow runs or lifting weights. But if you exercise outdoors with music, be sure to avoid tuning out so much that you are unaware of your surroundings. You still need to watch for cars, dogs, pedestrians or any other distractions.

And believe it or not, working out with a friend is entertaining, too. Carrying on a conversation about everything from world affairs to the World Series to your crazy relatives makes a 20-mile training run go by quickly. Even if you don't work out with a group, meeting a friend even once a week for a workout can make fitness more fun and help you stay motivated.

Stay motivated on a diet that is sensible-- not some extreme scheme that eliminates entire food groups or promises unrealistic results. You're not going to stay on a diet that allows you to eat nothing but grapefruit every day for a week. But whether you are following a diet to lose weight, lower your cholesterol or improve your overall health, don't underestimate the role of snacks to help you follow your plan. Try some of these healthy snacks with staying power:

• Fruits and veggies: Fruits and veggies are among the best low-calorie, fat-free snacks because they fill you up while providing many vitamins, minerals, and other nutrients. If you crave something sweet, opt for berries, apples and peaches.
• Nuts and seeds: Nuts and seeds (such as pumpkin seeds or sunflower seeds) provide energy from protein, which satisfies you for a longer period of time than carbohydrates. And nuts contain healthy monounsaturated fats. But have a handful for a snack, not a whole jar: a small handful of almonds has about 160 calories.
• Whole grains. Fiber and carbohydrates from whole-grain crackers or chips provide quick energy. They are easy to digest and they make great pre-workout snacks, especially if you are dashing from the office to an evening class.
• Dairy foods: Cheese and yogurt contain calcium and protein, which are important for anyone but especially for active exercisers. Keep a cup of yogurt or string cheese on hand for quick and easy snacks.

Boredom is the main reason why even fit people have trouble staying motivated to work out. Are you bored with your exercise routine? Don't quit. Instead, try these tricks to break out of your rut:

• Choose new moves. Changing your strength training exercises every once in a while is healthy and keeps you strong by working different muscle groups. Do you always use machines? Try some free weights. Ask a staff member at your gym to show you how to use a wobble board or kettlebells.
• Mix it up. Change your routine by doing your favorite exercises in a different order. But it's still best to do core strengthening exercises first, while you have more energy, and then move on to specific muscle groups.
• Sample a new class. Try a more advanced yoga or aerobics class, or walk or run your favorite route in the opposite direction.
• Check your technique. Many gyms offer a free consultation from a trainer to review your goals and workout routines. Even if your gym doesn't offer this, ask a staff member to watch you on some of your exercises to be sure that you are using the correct form.
• Give yourself a break. Sometimes feelings of boredom with exercise signal that you are over trained, not unmotivated. Overzealous fitness fiends can burn out. You may be training hard 7 days a week, and then suddenly find that you have no energy and your muscles feel like lead. It's important to balance hard workout days with easier days, and factor in at least one real rest day each week to avoid burnout.
• Invest in a personal trainer. Why not let someone else jumpstart your fitness routine with innovative ideas and workouts? A trainer with years of experience can be all that's keeping you from getting out of that rut and taking your physical workouts to the next level.

Studies have shown that writing down goals and making a plan to reach them helps keep you motivated and makes you more likely to succeed.

It's important to have both short-term and long-term goals. If your fitness goal is to run a marathon next year, that's a long time to wait. For example, a short-term goal is to get in that long run of 15 miles this weekend, or to lift weights twice this week. A long-term goal is to run a half-marathon 2 months from now and a marathon 6 months from now.

When you're setting goals, write them on a piece of paper or card that you keep at your desk or near the refrigerator or anyplace that you will see often. Write a reward next to each goal--a trip to a spa, a new workout item, an evening out, a massage--whatever you think is a special treat. World-class athletes use this strategy, not just amateurs, so give it a try and see how it boosts your motivation.

For day-to-day motivation, use a daily fitness log. You can buy specific workout logs for specific activities, or just get a basic notebook and write down what you did each day ("ran 5 miles in a.m., went to gym in p.m. for 30 min. strength training"), and a few notes about how you felt and any sore spots ("tight hamstrings") or successes ("did a headstand in yoga class"). These notes can also be a helpful resource if you get injured--you may be able to pin the source of the injury on a particular workout.

Some people are naturally motivated to work out every day on their own, but it is important to recognize that even the most devout fitness fiends go through periods when they feel bored and unmotivated. Finding motivation to be active everyday can be a challenge for everyone.

Joining a club or team is a great way to jumpstart your motivation to exercise and to learn the ropes of a new activity. For example, a local running or cycling club offers companionship if you want workout buddies, and can provide information about safe areas to run or ride. In addition, if you find workout companions who are a little stronger and faster than you are, you'll improve by keeping up with them. No matter how motivated you are, it can be tougher to push the pace or intensity when you are working out by yourself.

But even if you prefer solo workouts, you need not be completely alone. Thanks to the Internet, not only can you research local fitness groups, you can team up online with like-minded fitness fiends across the country for help and support. Online fitness communities offer training schedules for all types of sports events and athletes ranging from beginners to Olympic hopefuls.