Do you always start out a new exercise regimen after the new year with energy and excitement and then start to flake out after a couple of months? Sounds familiar right? Here's how do you maintain your workout motivation...

You are not alone. Thousands of exercise 'resolutionists' around the world quickly turn into flakes: According to a 2002 study in the University of Scranton Journal of Clinical Psychology, 50 percent of those making New Year's vows resolved to exercise more, and they did ? in January and February.

Their gym-going frequency more than doubled for two months, then resumed the status quo by mid-March when they reverted to old (and less frequent) exercise habits.

Motivation is key ? it's what separates those that bail from those that prevail. Here's how to preserve yours for the long haul.

Write a mission statement

Start off on the right foot with a clear picture of what you want. Ask yourself: "Why do I want to exercise?"

Is it to get back into those cute jeans you love but haven't fit into since 2001? Is it to lower your blood pressure and wean off medications? Is it to feel confident on the beach at spring break?

Specificity will pinpoint your motive, so when that challenging day comes that you want to ditch the gym and chill on the couch, you'll see that "carrot" dangling in clear view, and opt to workout.

A mission statement is a simple, written, easy-to-remember sentence or two, illustrating goals and purpose. It has one main function: to guide you in the right direction.

An example might be something like: "I will exercise four times per week on average, performing 16 workouts a month. I look forward to especially toning my arms so I look fabulous in my strapless graduation dress." For a daily reminder, make it a screen saver on your computer.

Formulate a weekly game plan

Create workout plan that is do-able and break it down week by week. It should cater to your workout disposition. Are you a morning person? Do you love the great outdoors? Do you need music to stay motivated? The plan should include the specifics about your exercise schedule for seven days ? the time specifics, the activity and the location. An example might look something like this:

Weekly game plan

Monday: 8.30 to 10am ? Power yoga class
Tuesday: 12.15 to 1pm ? Lunchtime walking
Wednesday: 8.30 to 10am ? Strength training
Thursday: 12.15 to 1pm ? Lunchtime walking
Friday: Day off
Saturday: 9 to 11am ? Kickboxing
Sunday: 4 to 5.15pm ? Golf

Many people start off all wrong by overextending themselves. They claim they will workout at 6am when they haven't been awake before 8am in their whole adults lives. Or they decide to take up cycling, even though they have hip problems that may be exacerbated on a bike. Your workout plan must be attainable and flexible.

If you are really struggling with this step, enlist a personal trainer. He or she should be happy to structure a balanced workout regimen for you, setting you up for steady success.

Periodically reward yourself

At the end of every successful week, treat your self with a massage, a bouquet of flowers, a Sunday afternoon nap or a new pair of shoes. Like a gold star on your spelling test, it'll help maintain a feel-good state of mind.

Be accountable

Get an accountability buddy. This can be a workout partner, a work colleague or your girlfriend, and his or her basic job is to hold you accountable for your workout actions (or lack thereof).

Book an appointment with exercise ? put it on your calendar with a 'high priority' exclamation mark ? and then allow your accountability buddy access to your schedule, asking him or her to check in with you about how your workouts are going. Personal trainers make great accountability buddies, as do roommates.

Keep your eye on the prize