Starting a movement routine isn’t easy. We live busy lives and are surrounded by varying advice and approaches. It can feel more than a little overwhelming.
I have compiled a few tips myself and some of my long term clients have used as we got started.
Focus on the Positive
Keep a little journal that tracks how you feel when you get in a workout (you can also use the comments section in the True Coach app:). The most immediate benefits you will notice when you start exercising are an increase in energy, better sleep patterns and an overall better mood due to an increase in endorphins. Tracking these feelings and looking them over when ever you are struggling with whether to workout or not may be the catalyst you need to get yourself moving.
Habit stacking is a strategy you can use to group together small changes into a routine that you follow daily
You likely already have very strong habits and connections that you take for granted. For example, your brain is probably very efficient at remembering to brew your morning cup of coffee or finish the dishes up after dinner, etc. You can take advantage of these strong connections to build new habits.
One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. For example, when I started working out I scheduled my training time before work as my gym was on the way. I simply shifted my morning routine a little earlier and then stopped at the gym on my way to work. One of my clients added a 10 minute morning stretch to her routine by doing it right after brushing her teeth.
Adjust Mindset Accordingly
“I get to workout” not “I have to workout”
We have been conditioned to view exercise as something a kin to a punishment, either for what we ate or for a body that doesn’t fit an “ideal”. The reality is that having the ability and resources to find time for movement is something we should celebrate and be grateful for. Exercise can help us all have a long and full life. I know how much better I feel when I keep my workout routine. I feel less stressed and more energized. Focusing on what exercise brings to the rest of our life rather than how it effects the size of our pants is a great mindset to cultivate a long term consistent routine with fitness.
Schedule Workouts at the Beginning of the Week.
I schedule my workouts every Sunday evening based on what my week looks like (work, family commitments, ect). Once they are penciled in they do not move. I treat my workouts as any other commitment I make that I would not cancel.
However there is a small caveat…..
Workouts will be moved or cancelled if I feel my body needs rest (excessive soreness, flare up of a joint issue, etc.). Rest and recovery are part of a healthy relationship with movement and should be celebrated as a great choice for your body’s overall fitness.
If you make that choice note it down, use the time you would have worked out for a good stretch and a warm bath for sore muscles. We will mark it on your apps workout calendar as completed. Recovery is a huge part of working out and should be noted as it shows a healthy relationship with exercise free of guilt and genuine love for your body’s cues 🙂
Side note, if your period cramps are really bad and there is no way you are completing a workout. Try this Yoga for Period Cramps video I swear by!
If you’re leaving your house for a workout keep your gym bag packed and in a convenient location. If you are rushing in the morning, the last thing you need is to be rushing around trying to get your gym gear together along with everything else.
Something as simple as this helps you eliminate an avoidable obstacle. Plus, the packed bag will serve as a reminder!
If you are working out at home the same principe applies. Lay out your clothes, have your space ready to go 🙂
Put Your Workout Where You Can See It
Make a visual and put it in a place where you can see. Every time you get in a workout give yourself a sticker or something. This could be a calendar or a chart you made. Whatever floats your boat. Just make sure to put it in a place where you walk by it often.
Thank you so much for reading! I hope these tips help you and if you have any others please tell me about them in the comments below!
Have a fabulously fit day!