If there’s one simple example of something that’s made me realize I’m capable of more than I ask of myself sometimes, it’s the way music influences my workout.

To give you a frame of reference, I have a friend who laughingly says my power walks are like strolls. So, after telling myself and others in casual conversation that I am incapable of walking more than four miles per hour on the treadmill (short stride, yada, yada), imagine my surprise when Vogue by Madonna came on my MP3 player and the next thing I knew I was hitting the speed accelerator button. Not once, not twice, but three times. “You’re a superstar, yes, that’s what you are, you know it, come on, Vogue.”

And on it goes. It’s so powerful I might as well be climbing a freakin’ mountain at that point. In my mind, I’ve gone from ‘I can’t’ to … ‘wow, I’m actually doing this.’

Which brings me to the larger point, as this column is not about how music can improve your workout. There are countless articles and message boards that go there, including the scientific reasons why this is true – beats per minute and all that jazz. This is about the bigger message in there – awakening to the fact that you are capable of more and setting yourself up for success with the proper tools for motivation.

While it’s important to honor your own pace and be mindful of your tendency to procrastinate, instead of settling or berating yourself for either of those things, why not focus on what will motivate you?

Getting back to the music metaphor, the next song on Madonna’s Immaculate Collection is Justify My Love. Well, unless it’s cool-down time in the workout, that song isn’t going to motivate me to do a darned thing. So I hit the button until I see what’s after that. Rescue Me, also not so scintillating. But then, shortly after that I find hard-charging Jealous Again by the Black Crows and I’m back to climbing that mountain with vigor. It’s just what I need.

Take this away from the workout and ask yourself this -- What are my goals and what can I do to support myself in them? The endearing character of Elle Woods from the movie Legally Blonde comes to mind. She has a few setbacks but then wants to be taken seriously at Harvard Law School, so she ditches the pink pen with the plume coming out the top and the matching heart-shaped notepad and buys a fabulous new laptop. It’s the impetus for change, a sign of focus, and ultimately she experiences success using her strengths, exceeding even her own expectations.

Often my life coaching clients let the simplest things get in the way of the goals they’ve set. If you’re truly seeking a new job, then isn’t it logical that you need to have an updated resume? “I dread it. I hate updating my resume” is the familiar refrain I hear. Well, there are options. You can hire a professional to take it off your plate, but you’ll still need to provide the essential information so they can craft a winner for you. If you prefer to do it yourself but keep putting it off, that’s where perhaps the reward idea comes in. Put yourself on the honor system and tell yourself you won’t do that one thing you really want to do until the resume is done.

I used this method very effectively last weekend. I’m working on a personal project and one aspect of it has me a bit hung up. So I bought something that represents an annual thrill for me – the September issue of Vogue – and wouldn’t allow myself to crack it open until the aforementioned task was done. There it was, taunting me -- a big, fat encyclopedia of artistic visions ranging from classic to outrageous, filled with possibility, wonder and a feast for the eyes. What are they showing for Fall? When will I know?

It’s no surprise I made major headway on the project. Or that I’m now fantasizing about a Missoni shawl with a unique front closure. And, wait, who makes those red croc pumps? Jimmy Choo.

From one Vogue to another, I’m motivated. Things are getting done with baby steps.

There’s a rhythm to it all. The trick is to find yours.

Nancy Colasurdo is a practicing life coach and freelance writer. Her Web site is www.nancola.com. Please direct all questions/comments to FOXGamePlan@gmail.com.