Exercise is one of those things that you’re either committed to and gung-ho about, doing it anytime you can and feeling bad anytime you can’t, or the complete opposite. The advantage of being addicted to exercise is that you’re probably fit already and all you need is to tone it down a little.

But if you belong to the opposite crowd, those who drag themselves to the gym or fall asleep lacing up their running shoes, then you have bigger fish to fry: lack of motivation. But how do you motivate yourself to get off the couch and exercise? I’ve listed a few simple ways to motivate yourself and stay motivated so you can wear your shapewear with confidence.

1. If you’re overweight, take a photo of yourself (or find the most unglamorous one) and stick it in the refrigerator. This way, every time you attack the icebox for a snack, you’ll see yourself and think twice about eating, maybe even spur you to do a quick workout right at that moment.

2. Use your Smartphone and set up alarms like crazy. Turn your phone into a nagging personal trainer. Key in the words “Time to Move!” or “Get Busy!” or whatever motivational speech you want to nudge yourself out the door for some much needed exercise.

3. If you enrolled for gym or Zumba class, use your Smartphone’s calendar to remind you not to miss it. It’s already paid for, so you really need to go. Add a reminder that you’re throwing your money away if you don’t show up. Money, like health, is always a good motivator.

4. Set up visual reminders that you need to exercise. Purposely leave your running shoes where you can see them every day. Leave your yoga mat near your desk. Set up your exercise equipment so that it’s the first thing you’ll see when you step out of the bedroom.

5. Talk yourself into doing it. This may sound nuts, but talking to yourself and psyching yourself up is a very effective way to get things done. Tell yourself repeatedly that exercise is good for you and that to have a healthy future for you and your family, you need to be healthy now. Just don’t talk to yourself in public.

6. Find an exercise buddy to hold you accountable. It could be your spouse, bff, or anyone close to you that you can entrust with this. It’s important that you find someone that will be with you all the way and not give in to you when you want to quit. They have to push you, and call you out when you’re being lazy.

7. Speaking of lazy, when you’re de-motivated to work out, always remember that it’s the old you who’s whispering in your ear. The old, unhealthy, overweight version of you sitting on the couch with a bag of chips and ice cream. This old version of you loves to sabotage things, and is behind all the laziness and overeating. Don’t let this obsolete version of you win and hold back the new and healthier you. Fight back by not caving in to laziness. Fight back by working out.

8. Find a place that inspires you to workout. This could be anywhere; your home, garage, gym, park, trail, train yard; it doesn’t matter! As long as this place is special to you and you’re amped up just to be here, always do your workouts here. Being in a familiar and comfortable environment helps with motivation.

9. Visualize your body’s transformation and what you’re going to look like after all is said and done. Visualize how you’ll be better at doing a lot of the things that you previously sucked at, like sports and other athletic endeavors and how better you’re going to feel because of your new found health.

10. Remain positive and confident no matter what happens. You may not see results as quickly as you’d hoped, and that’s OK. Rome wasn’t built in a day, and so will your body. It takes time to be fit and healthy and by staying motivated and sticking with the program, you are headed in the right direction.

Being motivated and staying motivated starts from within, and if you really want to change and shape your future to be on the healthy side of things, following the tips above can help you achieve success.