Low energy. Busy schedules. Oversized expectations. These are merely some of the usual barriers (or excuses) that could come between you and your fitness objectives. Despite understanding that routine exercise can lower blood pressure, decrease the risk of cardiovascular disease, and help maintain a healthful weight, sometimes really, well, moving is easier said than done.

Here, two motivation secrets from health pros and the most recent health research for you to finally stop thinking about that run and actually do it.

The answer? Get fit with a pro to get the ideal fit for both your feet and your own style, indicates Heather Milton, the senior exercise physiologist at NYU Langone Sports Performance Center. Say goodbye to the “I forgot to bring my sneakers to work” excuse.

Go a Little Bit Further

Just finished a high-intensity 20-minute run? Congrats! When you feel you are finished, or you have reached your originally determined time, add three to five minutes. “Spend a few extra minutes on the elliptical or five minutes walking,” says Wells. And of course, each tiny nudge gets you that much closer to your broader goals – faster.

Take Control

Why force yourself into a pattern you despise or one you have done so many times you have lost track and curiosity? Research suggests that taking control of the structure and development of your exercise can make a significant difference. When participants could pick the order in which they finished an exercise regimen, it results in increased repetitions and extensive involvement with the workout, according to a study published in Psychology of Sport and Exercise. So while group courses and DVDs can be useful, as soon as you’ve mastered the basic moves, consider remixing it all on your own.