"Really, I'd love to go for a run if it wasn't for...," my voice trails off as my conscience gets the better of me. It's the third time I've made an excuse for getting familiar with the open road and my running shoes this week, and it's starting to wear thin. According to author and personal trainer personal trainer Andrew Cate, making excuses becomes a habit used to protect self-esteem. "It's a way of giving yourself permission to avoid change and continue along the same path of inaction," he says. Sound like you? Then start focussing energy on solutions instead.

Here's how:

Excuse 1: "I'm too tired"

Cate's solution: "Poor health, lack of sleep, dehydration and inactivity are what make you tired. You may not always feel like exercise, but focus on how you will feel afterwards. Exercise gives you energy. Go for a run or a fast walk and tell me you don't feel more energetic when you finish than you did before you started."

Excuse 2: "I don't have the time"

Cate's solution: "Everyone has the time. It's simply a matter of priorities. If you can find time to read the paper, watch TV or chat on the phone, you can fit 30 minutes of exercise into your day or cook a healthy dinner. Plan your meals in advance, and try shorter periods of activity spread throughout the day."

Excuse 3: "I hurt after exercise"

Cate's solution: "If you start out too hard, you will get sore. An inactive body doesn't suddenly adjust to vigorous physical activity. Begin gradually, stretch afterwards, and expect to feel a little sore for the first few times. If you feel pain during your activity, stop immediately - you may need advice on the correct technique for that activity."

Excuse 4: "I'm too embarrassed."

Cate's solution: "Worrying about what other people think will not help you reduce stored body fat. And you don't have to join a gym or play sports to be active. Just walking, or using exercise equipment can get the ball rolling. Be proud that you are taking action and making changes to improve your health."

Excuse 5: "It's horrible outside"

Cate's solution: You can guarantee that there will be times when you have planned to exercise when it's too hot, too cold, too wet or too windy. That's why you need an alternative for bad-weather days. Go for a swim if it's too hot, pull out an old exercise video if it's wet, put on a few layers if it's cold, or dust off the indoor exercise bike if it's too windy. Be creative."

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