So, how do we make this entire conversion happen so that we start exercising consistently and make fitness a lifestyle change, even for those of us who don't find exercising all that pleasurable?

First, assign a meaning to exercise that is important to you. Second, start making some progress towards what is meaningful to you through exercising. Once you start getting results you want, MEANS of getting those results (in this case, exercising) will then start becoming pleasurable to you.

The Pain to Pleasure Conversion (PPC) Equation at Work An example of Pain to Pleasure Conversion at work can be demonstrated through a series of "if/then" statements.

In Beginning:

Weightlifting ("pain") = Don't DO*. *For example: "I don't lift weights because I'm not very strong and get intimidated by weights at gym. But, I want to reduce my stress and get stronger."

So, if: Living a less stressful life/having strength = Meaning

And if: Weightlifting = Burns off stress/gives strength

Then: Weightlifting = Meaningful

Then, after I start lifting weights and getting stronger and alleviating stress over time (i.e. progressing towards what is meaningful to me) I might find that: Weightlifting = Pleasure

And if: Weightlifting = Pleasure

Then: I will lift weights CONSISTENTLY and start loving every minute of it! And, if I start loving every minute of it, I will do it consistently rest of my life!!** **Because, as equation above shows, every single thing we do consistently in life we find pleasure AND meaning in it ... somehow, some way.

I know this sounds a little black and white, but if you think about it it's true. For example, you might say, well, I know people who CONSISTENTLY complain about everything. Isn't that oxymoronic? My response: absolutely not. That makes perfect sense. I've known plenty of people who find intense pleasure in complaining about everything. And so they do it ... all time!

So, by going through PPC process, you can associate pleasure with exercise and start CONSISTENTLY practicing optimal self care rest of your life even if it was once very painful for you.

It's that simple. I've seen it work over and over again. In fact, it has worked for me in my life and many of my clients. If you struggle with exercising or eating 'right' consistently, try PPC out and let me know how it goes.

How do I get started? It's often a good idea to spend a session or two with a personal trainer who's knowledgeable about stretching techniques. Or you can teach yourself by turning to an instructional book or video. "Stretching," by Bob Anderson (Shelter Publications), and "Sport Stretch," by Michael Alter (Human Kinetics), are reliable flexibility bibles. "The Whartons' Stretch Book" and "The Runner's World Stretching Video," both by Jim and Phil Wharton, give pointers on active isolated stretching. Whatever you do, start slowly, building your routine as you go.

How hard or far should I stretch? Stretch only to point where you feel mild muscle tension, not pain. If it hurts, you're doing it wrong. Move into each pose slowly, and exhale as you go. Experts differ on how long to hold a pose. Some argue that after two or three seconds a stretched muscle automatically tightens to guard against tearing -- a stressful sequence that, over time, can lead to tightness, injury, or pain. These experts advise holding a stretch for no more than two seconds to prevent that "snap-back" reflex from kicking in. Others, including Bob Anderson, advise holding a stretch for ten to 30 seconds. Perhaps best approach is to see what feels best for your body.

Don't bounce as you stretch; that only tightens muscle you're trying to extend. And try not to stretch "cold": Wait until you've taken a warm shower or moved around a bit.

When and How often should I stretch? Ideally, you should try to set up a daily routine to stretch. Adhering to a consistent stretch program can have a profound impact on how you feel on a day to day basis.

The problem with many traditional stretches is that often same muscle you are trying to stretch is, at same time, being used to provide stability and balance. You can't stretch a muscle that is already in use. Most proper stretches should involve a chair, bench or wall to help isolate target muscle group and keep your balance. By offering a base of support, muscle group can be completely relaxed before stretch.

Frequency: Try to stretch every day; start doing each stretch once and build up to doing each stretch 3 times

Intensity: Light pressure, about 30-40% of max

Duration: Hold each stretch between 10 to 60 seconds depending on your current flexibility, conditioning, and time. Start slow and gradually build up time you hold a static stretch.

If you are unable to stretch on a daily basis, a post-workout stretch is necessary. Or, as I advice my clients, incorporate stretches DURING your workouts . Typically, that means stretching bodypart that has just been exercised. For example, if you just did a set of bicep curls, follow it up with a bicep stretch. Or, if you're doing multiple sets, stretch bicep after first set. This is a very time efficient way to incorporate stretching and to ensure you're getting maximum benefit.