When you have a full life, finding time to workout is difficult. Try working out and getting some movement first thing in the morning. Later in the day, any number of distractions can sabotage your workout: less motivation, fatigue, a sick child, an overdue report for work or school. . . If you've already completed your workout, you can simply roll with whatever obstacles come up later in the evening without feeling bad that you missed another day. You're far more likely to be consistent if you do it early in the day rather than waiting for later. You won’t have to think about when to exercise, you’ll just get up and get moving! If it isn’t possible to do it in the morning, block off time in your calendar (yes, put it in like an appointment!) to ensure you have time in your daily schedule. Try to choose the same time to make it easier to stick to.
Connect with Others
Whether it is chatting a bit with your fitness coach or finding friends in your class, making connections with others will keep you coming back. When you know others are counting on you to be there for the workout; you are much more likely to come at a consistent time. Make an effort to encourage others during your activity, come early or stay late and chat while stretching. Make a plan to go out for coffee after your workout with your exercise buddies.
Set Goals
Everyone sets New Year’s resolutions, but not many people actually achieve them. Did you know that you are 42% more likely to achieve your goals when you write them down on a regular basis? Keep a notebook and write down any fitness goals that you have. Make these specific, realistic, and measurable so you can track your progress. Every month, revisit those goals, write how you are aiming to achieve them and how you have improved in the last 30 days. This is incredibly motivating and more likely to keep you in the habit of regular physical activity.
Get Inspired
Inspiration can come from many places. Some people are inspired by competition; find a sport that you enjoy, and sign up for an event. This can be any physical activity you enjoy: biking, rowing, golf, triathlon, weight lifting. . . The extra motivation of a “deadline” will help get you out and moving. Others are inspired by reaching aesthetic goals, and some people thrive on quotes. Whatever your inspiration, find it and hold onto it. Staying inspired will keep you consistent and creating healthy habits.
Don’t Forget Diet
Many people stop going to the gym because they don’t see the results they want. However, they completely ignore the fact that their diet can make or break their goals. Whether you want to improve your health, lose fat, or increase endurance, what you put into your body matters. When you see results from your hard work in the gym, you are more likely to be consistent. When you are more consistent, the better your results.
No matter what your fitness goals are and what you choose to do, it’s not about being perfect. It’s about effort. When you bring effort on a consistent basis, that’s where transformation happens and change occurs.
Not sure where to start? Try this challenge:
30-Day Challenge: Move a Mile a Day
A mile a day may sound easy or it may sound hard. Either way it's a killer challenge. All you have to do is move your body forward for at least 1 mile, every day, for 30 days. You can run, jog, walk, crawl, bike, roller blade or swim. Mix it up and do whatever you enjoy. Just break out of your normal routine and move a mile a day.
*if a mile a day isn’t possible for you, try this for 30 days instead:
Move 15 Minutes a Day. Get your timer out, pick an exercise(s) and be active for 15 minutes.