If you are looking out the window into blowing snow while wearing your running gear and you say, "This is going to suck," then guess what?

You're right. It is going to suck.

You might think it's going to suck so bad that you'll talk yourself out of going in the first place. Or you might only do half the distance you intend because this run is achieving all new levels of suck. If you tell yourself something is going to suck, then it's going to suck.

I just like writing suck. Suck, suck, suck, suck, suck.

OK, enough of that.

That Little Engine That Could fellow had the right idea. He was the one who said "I think I can," and it turns out that he could, because he engaged in what is called "positive self-talk."

Now, I'm not a follower of The Secret and I don't believe in the Law of Attraction. I don't think that just because you have a positive attitude about something that the universe is going to miraculously reward you for it. However, the widely respected psychological model the Theory of Planned Behaviour dictates that having a good attitude about something and believing you can do it will have a positive impact on sustaining behaviour change, such as adopting a fitness regime.

Professional athletes engage in positive self-talk all the time. Imagine this scenario: You are an offensive lineman in the CFL and some 300 pound behemoth is across from you, and wants to mow you down so he can rip your quarterback's spleen out. Knowing that your quarterback can't throw touchdowns without his spleen, you want to do a good job and prevent this defender from getting past you. You can't be thinking: This guy is going to kill me. Instead, you have to believe: I am going to mess him up. I'm going to hit him so hard his grandchildren will be born dizzy.

Since you probably aren't a player in the CFL, allow me to provide some more real-life examples of what to do, and what not to do.

Planning a run after work

• Good: Yes! I get to run after work. Awesome!
• Bad: Man, this day sucked. I don't want to run today. I want potato chips.

Lifting weights

• Good: My muscles are on fire today! I'm going to kick ass on bench press.
• Bad: I feel weak. I'm not going to be able to lift worth a damn today.

Coming up to a hill on your bicycle

• Bad: I hate this stupid hill.
• Good: I'm going to kick this hill's ass.

Adopting a new fitness program

• Good: I'm excited about learning to [insert exercise type here]. I can't wait to get healthy.
• Bad: Another year, another broken New Year's resolution.

I'm not a cheesy guy. I'd rather beat people over the head with scientific facts than make them feel warm and fuzzy with inspirational quotes. Still, there is one by Henry Ford that seems appropriate: "Whether you think you can or think you can't, you are right."

James S. Fell is a Certified Strength and Conditioning Specialist and a middle-aged family man with a desk job and not much free time, yet he's able to keep in shape because he loves exercise and doesn't mind eating healthy. He is the author of Body for Wife: The Family Guy's Guide to Getting in Shape. His column for That's Fit.ca focuses on weightlifting, running and exercise motivation.