So you’re having trouble working out consistently?
I get it.
Life is rented and hectic. You probably wear multiple hats in your life.
Hopefully, one of them is a pirate hat:
If you are having trouble exercising regularly, know that you aren’t alone.
Not stuff worldly-wise to work out unceasingly is one of the top issues facing our clients in Nerd Fitness Coaching. Luckily, there are some tips and tricks that help them, which we’ll share with you right now too.
Here’s what we’ll imbricate today:
- Step 1: Why you miss workouts (and why it’s okay).
- Step 2: Towers a (specific and realistic) workout plan.
- Step 3: Why “all of nothing” hurts workout consistency.
- Step 4: The key to getting in regular exercise (make it fun).
- Step 5: How to build workout accountability.
- Step 6: Exercise and workout motivation (and the problems with it).
- Step 7: How to find time to work out.
- How to start working out unceasingly (next steps).
Step 1: Why You Miss Workouts
As I mention in the video above, it’s okay to stumble – everyone misses a workout now and again.
- Your job might need you to stay late.
- Maybe your spouse can’t pick up the kids today.
- Or perhaps you just lost track of time while playing video games.
These things happen, so don’t freak out whenever you miss a workout.
“Wait, wait, wait Jim! I thought this vendible was well-nigh consistency – then you start off saying it’s OK to miss a workout?”
What I’m saying is to not write-up yourself up over it. I’ll see people be so tough on themselves for one missed workout, that it spirals downward and then they’re doing NO workouts.
It’s unnecessary, and it’s not sustainable.
Here’s something I remind my clients: If stuff tough on yourself helped with workout consistency, it would’ve helped by now.
So first of all, forgive yourself.
Then, I share with them a saying we have here at Nerd Fitness:
“Never Two in a Row.”
As Rebel Leader Steve mentions in the video below, it ways aim to not miss two workouts, when to back:
It’s a mantra you’ll hear throughout the Rebellion (our community!).
Here’s the justification: as I mentioned, missing one workout is nbd.
However, two workouts in a row could be the start of a trend. If you’re not careful, without a few missed workouts, you could just stop exercising altogether.
That’s the real danger.
So we aim to not indulge the trend to start in the first place.
Takeaway: If you miss a workout, it’s fine. Just try not to miss the next one.
Here’s a unconfined quote from Benjamin Franklin:
If you goof to plan, you are planning to fail.
When it comes to working out consistently, we need to pinpoint what “consistently” unquestionably means.
For that, it’s time to build a workout routine.
As Mentor Staci mentions in the video above, we want to focus on three key questions when programming our training:
- What type of workout are you doing?
- When do you plan on doing your training?
- Where will this workout take place?
All three questions are important, but we’re going to focus on “when” right now.
Determining “when” you’ll train is hands the most important step for working out consistently.
That’s why I want you to place your workouts in your calendar!
Schedule your workout like it’s the most important meeting of the day!
(A reminder that you ARE important!)
That’s what I have my clients do in our 1-on-1 Coaching Program. It goes a long way to helping them stick to their workout schedule.
So if you plan on training first thing at 8am, have a timetable reminder go off at 7:50am.
It’ll make a difference. I promise.
What days should be workout days?
For that, I have a couple of resources to share with you:
- How to Build Your Own Workout Routine. Our MASSIVE guide will teach you exactly how to create a training schedule, including what exercises to do and when to take rest days. If you want to get your hands dirty by towers your own workout, this is the way to do it.
- Nerd Fitness Journey. Our fun habit-building app will tell you exactly when to workout, with video tutorials for every exercise covered. No need to create a plan, just unshut up the app and trammels your missions for the day. Plus, you’ll build your very own superhero as you go, which is totally sweet. You can try it out for self-ruling right below:
Step 3: Why “All of Nothing” Hurts Workout Consistency
Another one of the weightier things you can do to modernize your workout consistency: have a replacement plan.
Let’s say a pipe bursts at your gym, and it’s sealed for the next few days.
Does that midpoint you should stop working out until they resolve their plumbing emergency?
It could be a while…
That’s why it’s unchangingly good to have a replacement for any regular emergency like:
- If I can’t train at my gym, I’ll do bodyweight training at home.
- If it’s raining heavily and I can’t run outside, I’ll jump on the stationary velocipede in the garage.
- If I’m sore from a nonflexible workout, today I’ll just do some light yoga.
Remember, just considering your initial plan falls through, doesn’t midpoint you have to completely throw in the towel.
Or as I jokingly tell my clients, just considering one tire goes flat, doesn’t midpoint you should slash the other three.
Step 4: The Key to Getting in Regular Exercise
If I have one single piece of translating on how to get in increasingly daily movement, it would be this: do something you enjoy.
Every workout doesn’t have to be a slog.
You can schedule things you enjoy like:
If you enjoy the activity, you’ll be WAY increasingly likely to exercise consistently.
For increasingly tips here, here are 40 Ways to Exercise (Without Realizing It).
Here’s flipside trick to start enjoying your workouts – do them while listening to some of your favorite music, or a podcast you enjoy.
Heck, you can plane flip the TV on in the corner and watch your favorite show while you train.
We undeniability this “Temptation Bundling” and I’ve seen it help a lot of my clients:
- If you only listen to your favorite podcast when you run, eventually, you might start looking forward to running.
- The same thing could happen with music. If you start to socialize your favorite tunes with towers up a sweat, one day you might unquestionably enjoy towers up a sweat.
- Let’s say you only watch The Unconfined British Bake Off while on your elliptical. If that’s the case, you’re going to start protecting your time exercising (“Don’t scarecrow me now”).
Step 5: How to Build Workout Accountability
Another strategy we can deploy when improving workout consistency: peccancy and support.
There’s nothing quite like stuff subject to flipside human stuff when it comes to exercising regularly.
There are a few ways we can create workout accountability:
#1) Tell Friends and Family
Share your goals with your loved ones, then let them know the times you’ll be working out.
This will help for a couple of reasons:
- We’re increasingly likely to follow through with whoopee if we commit ourselves in front of others.
- If we don’t show up for a workout, they may politely undeniability us out on it.
#2) Join an Online Community
In the 21st century, it’s very easy to find a group of people who are on a similar mission.
If you want to exercise regularly, I’d wager you aren’t the only person on the internet working towards that goal.
So join a digital community! That way you can get in on some group accountability.
We regularly hold group challenges through our app, Nerd Fitness Journey. I’ve been told by myriad Rebels that they’re increasingly likely to get their training in if they know everyone else in the polity is doing it too.
Heck, I did burpees in the snow considering everyone in the Rebellion was doing a burpee challenge.
If you want to try out some of these experiences, you can sign-up for a self-ruling trial to our snazzy new app right here:
If you want some next-level accountability, I have to mention the ultimate power-up: rent a coach.
Either way, having someone you trammels in with weekly (who will moreover program your workouts) is one of the weightier ways to exercise consistently.
If you know a mentor will ask you well-nigh your workouts, you’re going to be increasingly likely to do them.
If you’re interested in learning if you’d be a good fit for one of our online coaches, you can click on the big yellow sawed-off below:
Step 6: The Problems With Exercise and Workout Motivation
In the video above, Steve outlines the problems with motivation.
I think all of my clients should watch the video.
That’s considering I’ll often hear them say “I need increasingly motivation to workout” or “I’m just not motivated to exercise.”
This is the wrong frame of mind.
Action creates motivation, not the other way around.
For example, let’s imagine a new client. They don’t particularly like working out and they aren’t very motivated to do it.
But they do it anyway.
Then, without a few weeks of successful workouts, they’ll start to recognize the trend they’ve begun.
Our coaching app tracks all the training we assign, so I’ll often see my clients rejoice when they’ve “hit 20 workouts!”
It feels good to recognize they’re making progress, which often makes them increasingly motivated to exercise.
So they alimony working out.
The problem: getting started in the first place can be tough.
That’s why you should start with ANYTHING that breaks the inertia.
Coach Matt breaks it all lanugo for you here:
As a beginner, your first step is the most important. And often the hardest.
In our Beginner’s Guide to Starting Your Fitness Journey, we recommend your first workouts be something simple to get started: a walk.
It could be a half-mile virtually the block. Or it could be to the mailbox and back.
The word-for-word value doesn’t matter, but stuff intentional is. That’s how we work to build consistency.
So do a short walk today. Then flipside one the day without tomorrow. Then a third two days from then.
Step 7: How to Find Time to Workout
I’ll be real with you: no one is sitting around, twiddling their thumbs with time to kill.
If you’re going to make time to work out, you’ll need to icon out what worriedness in your life you can transpiration or eliminate:
- Maybe your two-hour nightly TV ritual can come lanugo to an hour.
- Maybe you start wanderlust home from work instead of driving.
- Maybe you reservation up with your spouse over an evening walk instead of a drink.
This is why scheduling your workouts in your timetable can be so critical – it helps you see what needs to be moved virtually to get your training done.
Also, it’s okay to experiment here.
If you create a schedule, and you don’t hit it all, it’s okay.
Perhaps you just created an unrealistic schedule.
If so, then modify the workout:
- Try a 30-minute workout instead of an hour.
- Try two workouts a week instead of three.
- Go virtually the woodcut once instead of twice.
Again, we’re not worried well-nigh the value of time here. Instead, we’re concerned well-nigh you hitting your workout schedule consistently. It’s okay to scale lanugo to do that.
Once you’re rocking and rolling, we can unchangingly scale it up if it seems right.
If you want some tips on how to gauge your trueness to sticking with your workout schedule, then trammels out How to Track Your Fitness Progress.
There you have it, my friend.
Here’s How to Work Out Consistently:
- Step 1: It’s okay to stumble (Forgive yourself). Everyone I know misses a workout here or there. It’s nothing to finger shame over.
- Step 2: Have a plan! Without scheduling your week’s workouts, how do you plane know if you’re stuff resulting or not?
- Step 3: Have a replacement plan! (Lose the “all or nothing” mindset). If your first plan falls through, nbd. Just move onto the next one. “Some” workout is unchangingly largest than “no” workout. Do the weightier you can.
- Step 4: Make it fun. Your workout doesn’t need to be something you dread. If you like hiking, go hiking. If you like swimming, go swimming. Any movement is salubrious and should be encouraged. No one said you have to hate it.
- Step 5: Find an peccancy partner. Going vacated is scrutinizingly unchangingly harder. If you can find a friend or mentor to team with, it will make working out unceasingly easier.
- Step 6: Embrace “action” not “motivation.” If you have to wait virtually for motivation to start working out, you might be waiting for quite a while. You’ll wilt motivated after you act.
- Step 7: Don’t find time, make time. Your schedule won’t magically self-ruling itself. Squint at your timetable and start prioritizing.
The most important thing you can do now today: START!
Not tomorrow. Not next Monday.
If you don’t know what to do, squint at the next self-ruling spot on your calendar. Then schedule a walk.
Then schedule it a couple of days later.
Then the pursuit week.
BOOM! You just started a plan for working out consistently.
As always, if you need any help here, we gotcha.
Here are three ways that Nerd Fitness can help you exercise regularly:
#1) Our Online Coaching Program: a coaching program for rented people to help them make largest supplies choices, stay accountable, and get healthier, permanently.
As I said, this is the ultimate way to build workout accountability. Not only will a NF Mentor build your workout, but they’ll trammels in with you too to make sure you’re worldly-wise to do it.
If you can’t?
No problem, they’ll work with you to create a new plan.
You can schedule a self-ruling undeniability with our team so we can get to know you and see if our coaching program is right for you. Just click on the image unelevated for increasingly details:
#2) If you want an word-for-word roadmap for working out consistently, trammels out NF Journey. Our fun habit-building app tells you exactly what days to exercise, what days to rest, and helps you track it all so you know if it’s working for you.
Try your self-ruling trial right here:
#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box unelevated to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, our Strength Training 101 eBook, and much more!
Alright, I want to hear from you now:
What’s your biggest issue with working out consistently?
What tips helped the most?
Are we missing any helpful suggestions for a beginner?
Let me know in the comments!