On several days you might skip one or two sessions because you stayed up late or got ill. Family and friends might visit and interfere with your schedule. Other times it might be because of travel, over-commitment to work, parenthood, or school. Pay attention when setbacks, stumbles, tumbles, slips happen but press eagerly to the goal. You will get there.
(A) COUNTER THE NEGATIVE VOICE.
While you cannot expect to be fired up about every single workout (just like you don’t feel like going to work every day). You will feel energized after your workout, you will enjoy your sleep more and your mind will be calm and focused so you can achieve more afterwards. Look forward to the many rewards of staying active, counter the negative voice, expect obstacles, revist your goals, reward yourself and look out for others with the same mission and team up.
- EXPECT OBSTACLES.
Obstacles are bound to happen, they might be self-inflicted like a hangover or maybe out of your control, like unfavorable weather, illness, travel, and so on. Always be prepared and be flexible. In case you miss your workout find an alternative and do that instead. Treat interruptions as invitations to stop and smell the roses.
- REVISIT YOUR GOALS.
Revisit your goals regularly and revise them if necessary. When you first started out, your goals were fresh and clear. But down the road, it is easy to lose sight of them and become unfocused. With your trainer, evaluate your progress every two to three months with your coach.
- CELEBRATE SMALL WINS.
You may only manage one or two sessions a week. Relax, and realize that you are better than those still seated on the couch or are yet to finish procrastinating. Aren’t you entitled to feel proud of your commitment? Do whatever takes your fancy. Buy a sports watch, a new pair of training gear, sports shoes or a water bottle like I love to do. Treat yourself to a movie or massage, reward yourself, and be sure to enjoy the process.
- GRAB A PARTNER AND GET TO WORK.
Have someone hold you accountable.
For exercise having an accountability partner goes a long way. It is good to have a support circle in your exercise zone. Someone who can inspire you to get out of bed on a chilly morning and hit the road for a morning run. A personal trainer, gym buddy, family member, neighbor, or even a teammate might just be the motivation that you have been missing.
Studies have demonstrated that couples who exercise together can increase levels of happiness and attraction in a relationship and help partners reach fitness goals faster. “For my partner and I, it is our time to bond and unwind together” Phil.
- ENJOY YOUR TIME OUT.
It may seem crazy but in most cases when you ease off trying so hard, things go more smoothly and effectively. You don’t have to exercise seven days a week to benefit. We are here to enjoy life, don’t feel guilty about your rest days. The recovery is important for your tissues to recover. It will allow you to make adaptations necessary for you to become fitter and stronger as you gather your mental strength.
(B) TRACK IT, BREAK IT AND ENJOY IT.
Are you aware that it takes less exercise to maintain fitness than it does to achieve initially? Record your progress, split into shorter workouts, and keep moving. Enjoy the journey and you won’t get stuck in a rut. We need you to make the exercise habit part of your lifestyle.
- START A FITNESS JOURNAL.
Keep a training journal or diary. It is an important tool for monitoring and keeping track o your fitness. It can act as a guide to help you build up gradually. Just think back a few weeks when you couldn’t do a proper push-up? Your progress could be your biggest inspiration. Record it and check it out whenever the morale dwindles.
- ANY EXERCISE IS BETTER THAN NO EXERCISE AT ALL.
Every time I can’t face my usual workout, I split into over two days so it feels like less effort but gives me the same results. Any exercise is better than none and if time is a limitation, there isn’t any harm in performing 10 minutes bouts of exercise thrice or twice. You will have done a 30 or 20-minute workout. Easy, right.
- MAKE IT FUN
A workout doesn’t have to feel like work. If exercise is fun, you are most likely to stick with it in the long term. Treat a workout as an opportunity to see how well you can move, lift, challenge, and coordinate yourself not a chore. Vary the type of exercise and play around with its intensity, duration, location, and frequency or number of times performed.