ROANOKE, Va. -

Your Hometown News Leader is gearing up for the Blue Ridge Marathon.

Every Friday leading up to the marathon on April 26th, we'll bring you Fit Friday; a series of reports aimed at finding easy, simple ways to get you healthier.

Many of us know what it takes to get healthy when it comes to working out, but have a hard time finding the motivation to do it.

WDBJ7's David Kaplan spoke with a sport psychologist to find out how you can find the desire to move.

"Everybody has to find their own way to do this," said sport psychologist Dr. John Heil.

Many of us don't work out because many don't know where to start.

Heil says people who don't workout typically have the mentality that they have to get healthy in one day.

"One of the biggest killers of a successful workout program is being too ambitious. So I encourage people to start small and really keep their goals reasonable," said Heil.

You don't have to go miles to become a new man or woman.

Take Jane Ambrose-Cosby.

She's at the gym because, "I know I need to come."

But you don't have to sweat it out in a gym, or sweat at all for that matter, to get exercise.

Ambrose-Cosby says starting small could mean anything, I'm an intense flower gardener, I'm on my knees, I'm happiest when I'm digging in the dirt with my hands, I lift mulch, I lift this and that and, you know, pull it around the yard."

" You want to make it simple, you want to make it enjoyable," said Dr. John Heil.

As for motivation, we can all take a page out of Rufus Spiers' book. He's 86 and stopped smoking 21 years ago.

He's been coming to the gym five times a week since then.

Asked why he keeps coming, Spiers answer is simple, "Well, cause it makes you feel good."

If Rufus Spiers can do it, you can too.  He and experts say doing something different, even if it wouldn't normally be considered exercise, is important.

"Go up and lift a few weights and come down here and get on this, and then when I leave, I'm jumping up and down," Spiers said.

There's no reason you can't start jumping too.

This year's Blue Ridge Marathon will have a half marathon and a 10K race.

It's not too late to get started on that 10K and we want to see you do it!

Training plans are available for everyone, from beginners to experts.

Here are a few of them! Take a look!

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