1. Just show up
This is the absolute best thing you can do. I can honestly say that there are days where I don’t want to workout. But the one way I can trick myself to do the workout anyway is by just showing up--whether that means driving to the gym or even the park. Even if all I do is a short workout it's still better than if I had stayed home watching TV.
2. Start slowly
Go for a 15 minute walk, then you can build on that by doing 30 mins, adding running, doing body weight exercises, then eventually strength training. Start where you are and work your way up.
3. Sign up for a race
Races are a great goal to have and can be a huge motivation. Doing a race gives you something very tangible to workout for.
Your body needs calories to perform. If you make a point to eat a healthy snack before you workout, you will feel much better during and after and will be more likely to want to continue. Protein powder is a great way for your body to get the nutrients that it needs after workouts. Muscle Pharm Protein Powder is my go to favorite that I've used for years.
5. Have fun
Make working out something you look forward to. If you like a certain exercise--do it.
6. Workout in the morning
This one is inspired by a client. It might not apply to everyone, but I think a lot of people would benefit from this. There are many benefits to working out first thing in the morning, like starting your day off in a positive way. You will feel refreshed and ready to conquer the day! There are also less distractions in the morning and since you don't have all day to make an excuse, you are less likely to skip your workout. I've written an article on working out in the morning and evening. I feel as though it is very important to know the pros and cons of each: Working Out in the Morning or Evening: Which Is Better For You?
7. Do the small things
Show up to workouts on time, do a warmup, stay hydrated, eat a healthy snack/meal. All these seemingly small things add up to big things and big gains.
"It's the little details that are vital. Little things make the big things happen." -John Wooden
8. Keep a journal
By keeping a journal you are making yourself accountable to the one person that matters most in this journey--YOU. You can see exactly how long it’s been since you worked out, how healthy you're eating, small gains you've made--all things which might normally fly under the radar. This is the journal that I always suggest to my clients. Definitely the best I’ve found so far: PANDA PLANNER
9. Do the thing before the thing
Sometimes just thinking about working out can be tough all by itself. Try making goals before THE goal. For example, just getting yourself to the gym can be goal #1, then goal #2 could be to stay for at least 20 minutes. Once you do that, it will be easier to keep going. A object in motion stays in motion.
10. Do it your way
Don’t be afraid to branch out of what is "normal" in the fitness industry. There are so many ways to do things and trying new things is great for your mind.
11. Track progress
Once you start seeing results you typically don’t want to stop. The scale is just one way to keep progress but it’s far from the best. You can purchase a fitness tracker to keep up with your movement and heart rate. There are also apps to track your sessions so you can see how you are progressing. This is the fitness tracker that Amazon has featured on there site right now. It’s very highly reviewed you can check it out here: FITNESS TRACKER
12. Focus on the habit
I am a firm believer that we usually know exactly what needs to be done at the end of the day to achieve our goals. For example, to lose weight, you know you have to eat better and workout. So instead of worrying about the results, just do the things you know you have to do and the results will come.
13. Get a foam roller
Muscle soreness is the worst. It can get so bad that it can keep you from working out. But a foam roller like this one can help out a lot. If you can keep soreness to a minimum, you will be inclined to continue with your workout routine. Get yours here: Foam Roller
14. Workout with a friend
Have someone that is counting on you to show up to the gym. This accountability could be exactly what you need to workout consistently.
15. Hire a trainer
Having money on the line can give you some extra incentive. Also having a trainer can help ensure that you are using proper form to keep you injury free.
16. Schedule a Wake Up Call
Find someone who has to wake up early and get them to give you a call. You can even do the opposite and wake someone else up. Knowing that someone is depending on you to wake them will motivate you to get up. Accountability is key.
17. Have direction
Ever heard the saying "If you don’t know where you’re going any road will take you there."?
"If you don't know where you're going any road will take you there"
Even if you don’t have a specific goal, you are going somewhere. Is it somewhere good or bad? You won’t know unless make a goal and figure out what direction you're going.
18. View exercise as a tool
Exercise helps with stress relief, it can boost energy levels, and will make you feel stronger and healthier in your day to day life. Exercise isn’t a punishment and those who make exercise a habit use it as a tool to living a more healthy and productive life. Always keep this in mind during your journey.
19. Remember that your body is a gift
Protect your body by nourishing it with healthy food, exercise, and rest. These are all ways of expressing gratitude to God for the gift of life. God created your body, Jesus died for it, and the Holy Spirit lives in it. The least you can do is take care of it and this should be a constant reminder and motivation to continue!
20. Put it all together
Do as many things on this list as possible to help you make working out a habit. Just doing one or two is probably not enough to keep you going but when you put them together, they create a mindset that will be hard to break!