1. Make it ENOYABLE
If you’re not dreading your workout you’re much more likely to make the time for it and not make excuses to avoid doing it. Use these tips to find something you'll look forward to doing.
· Try a few different classes or activities to find one that suits you. Remember that when you do a new activity for the first time your muscles will likely be sore the next day, don’t let that put you off, it won’t be as bad the next time!
· Add some extra exercise into an activity you already do. For example, if you like walking stick to it, but add in some bodyweight exercises like squats, lunges or press ups either at the start, at the end or throw them in every few minutes as you go.
2. Be ACCOUNTABLE
If the only person you’re letting down by not working out is yourself you’ll find it easy to say ‘I’ll do it tomorrow’ or ‘this task is way more important right now’. But by adding in some extra accountability, it will be so much harder to make those excuses. Here are 3 ways to add accountability:
1) Workout with a friend – this works for both of you as neither will want to let the other down!
2) Book a class – if you’ve got something booked, particularly a class with limited spaces, you’re much more likely to go. With a booked class it’s harder to back out last minute as you’ll need to call and cancel and if it’s too close to the start time you may forfeit the cost of the class.
3) Train with a Personal Trainer – a personal trainer is so much more than someone just telling you what exercises to perform when. A good personal trainer will help you define and realise your goals by being with you every step of the way. If you miss a session they’ll be there asking why, and helping to find a solution so it won’t happen again. Whether it’s online or face-to-face, having a real person keeping you on track can be a great motivator.
3. Make it ROUTINE
If your workout becomes part of your daily routine you’re far less likely to miss it. Try these two tips to embed exercise into your daily schedule:
1) Choose a gym/swimming pool/class that’s on your route to work/the kids’ school/anywhere you go regularly. This way you don’t have to go out of your way or make extra journeys to go there.
2) Aim to work out at the same time every day. Whether it’s first thing, on your lunch break or after work, keeping it at the same time will help make it a healthy habit.
4. Make it UNFORGETTABLE
Don’t let yourself have the excuse that you ‘forgot’! Do these 3 things to make sure you can’t forget:
1) Put it in your diary – just like you would for a meeting or doctor’s appointment.
2) Set alarms or reminders – the day before, the morning of, half an hour before – as many as you need!
3) Tell people – let people know you’re going to be working out, whether it’s your partner, kids, friends or work colleagues, the more people you’ve told you’re going to do something, the harder it will be not to do it!
5. Make it SHORT
If you’re a busy person and time is precious there’s no need to find
hours and hours in your week to work out. A well programmed 30 minute session a few times a week can be all you need. In 30 minutes you can work up a sweat, raise your heart rate and work your muscles. You can find lots of short workout inspiration on Instagram and YouTube. Look for something like HIIT - High Intensity Interval Training to get your heart rate up.
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