Do you struggle to stick to a workout program? Here’s a few things that will help you.
There’s a level of personal responsibility we all must take. We must set boundaries around work and family. We must prioritize fitness and we must organize and schedule workouts into our lives.
If you struggle to stick to a workout program there are a few things that you may not be taking into consideration that will help you get into your groove with working out.
1. Your workout program must be realistic.
If you’re barely working out don’t schedule two-a-days. Instead try starting with 2-3 workouts a week then build on that. Start small, get some wins under your belt and go from there.
You also need to take a look at your schedule and decide where your exercise time best fits. If you know Wednesdays are hectic, don’t schedule a workout on that day. Be honest with yourself here. And worst- case, maybe you don’t have a workout planned and end up being able to go for a quick walk if your plans change.
Or perhaps you can workout five mornings a week by for just 30 minutes- that works too. Your workouts don’t need to be super long. They can be shorter and more frequent if that’s what works for you.
Also, don’t look back at what you did five years ago. You are a different person with different needs, and this is an unfair comparison. If marathon training isn’t where you’re at right now, honor that and get with a workout program that is. Your consistency is more important than anything.
Lastly, don’t tell yourself you’ll go to the gym and use the squat rack if you’ve never done that before. Start at home, get some consistency under your belt and set going to the gym as a goal for yourself.
2. Your workouts must be enjoyable.
As I mentioned above, if you’re intimidated by the gym, it’s not going to be enjoyable. Just start at home.
Also, there’s no need to push yourself to intense soreness in the first few days. No one enjoys having to brace themselves to sit on the toilet. Start small and gradually work your way into more intense workouts.
If you really hate cardio, lift weights. Cardio is good for you, but maybe you do intervals of more intense lifting.
Or vice versa.. if you don’t love lifting, spend more time doing cardio but throw in some resistance work for a few minutes every couple of days. Lifting is vital to maintaining muscle mass, so you can also keep your why in mind to remind yourself that this is valuable.
3. Make sure you’re working to make exercise a habit.
When exercising becomes a habit you no longer have to rely on motivation. You just do it without even thinking.
You should give yourself triggers for your brain. For example, every night you pick out your sports bra, shorts and tank and set them on the bathroom counter. When you wake up you’re triggered to put them on to go workout. You exercise and then you recognize how great you feel and begin to crave it.
Or you sign up to work with me, you sync the workouts from my website to the calendar on your phone. That gets scheduled into your day which triggers your reminder to put that into your daily plan. You workout and then you post a selfie into our private group and feel proud!
4. Your workouts should be comprehensive.
Does your workout program include a warm up/ mobility/ muscle primers, skill work, strength, conditioning AND a cool down for the nervous system?
Does it have you moving in all planes of motion? Are you hitting all of your muscle groups at least once a week? Does your program give you enough time off to recover?
A comprehensive program will consider all of these things. If you want a trainer to create a comprehensive program for you, work with me! I’ve been creating custom programs for clients since 2010.
5. Your program should yield results.
If you don’t enjoy your workouts, can’t do half of them because they don’t fit your schedule, you dread them, they’re unrealistic or not comprehensive, there’s a good chance you won’t get results.
If that’s the case you need to work with someone who can help you navigate these things and get you on a program that will. Join online training with me at kyrawilliamsfitness.com/signup
I’ll make sure your program meets your wants and needs and gets you results!
Your Coach,
Kyra