5 Tips to Improve Consistency
How many of us think we need more time when what we really need is to learn how to be consistent?
That’s the most common excuse, being “too busy.” There is no denying that life makes it tough at times to make time for your workouts. Especially after a long day and all you feel like doing is relaxing. But whether you have time constraints or not, you still have to work out. You still have to be consistent.
So how do you find the motivation and desire to work out consistently when it’s hard enough just to get started?
Well, it’s about building the habit into your routine. It’s about learning how to be consistent. The good news is, there are proven strategies to build this habit and increase your motivation to consistently stick to your plan and reach your goals.
1) LIFESTYLE MENTALITY – Reaching your goals, and more importantly maintaining your goals, is a life-long process. You can not just hit it hard for a month or two and expect to achieve the results you want and keep them forever.
In a perfect world with magic pills that might be possible… but reality is fitness and nutrition is a lifestyle. And just like everything else in life, you will have ups… you will have downs… there will be times you really hit it hard and make a lot of progress… and there will be times that you are taking it a little easier.
Having the lifestyle mentality out of the gate helps with consistency and longevity of sticking to the plan because it alleviates a lot of pressure. Just like from point number 1, if you can’t make every workout the best and most intense workout of your life.. that’s ok. A small step forward is better than doing nothing that day. Do the best you can in each situation and understand that one workout isn’t going to make or break your results.
2) DON’T OVERCOMMIT – Be realistic and don’t overcommit to the number of workouts you can do in a week… saying you’re going to workout 6 days this week when you haven’t made the time to workout 1-2x the last few weeks is unrealistic.
Don’t overcommit and under deliver the promises you make to yourself. Remember, we are building habits and making it a lifestyle, so the most important thing is working out consistently.
3) SCHEDULE IT
Yes, physically put your workout into your schedule. Treat it like you would an appointment with your boss.
When you schedule it, (no matter how short or long), you prioritize it. This simple action makes it a little commitment to yourself and will show you that you do have time in your day for it.
4) SPEAK IT INTO EXISTENCE…
What you say matters. . . more than you think. What we say shapes our mindset and our reality. Without getting into a metaphysical discussion, just look at these examples and see how you FEEL after saying them…
I can’t do it.I can never lose weight.I suck at this.It’s too hard.I don’t have time.
Now, say these phrases and notice how you FEEL.I can do it.I can lose weight.I’ll get better.It’s getting easier and easier every time.I will reach my goals.
The last list of phrases made you FEEL better… didn’t it? Now, this goes even deeper than just what you say. It also matters what you THINK! Unfortunately, those negative phrases (and others you might be telling yourself) can limit your results and become self-fulfilling statements.
Therefore, I highly encourage you to be very careful and intentional with what you say and think.
When you change your thoughts and words…. you’ll change your mindset and results.
5) CELEBRATE YOUR WINS! Ring the PR bell!
Buy the smaller clothes!
We are building new life habits so you want to reinforce the positive actions you take to help solidify them as long-term actions.
Unfortunately, most people only think about when they mess up. They don’t take the time to stop and think about when they have done a good job. For example, being hung up at work and instead of skipping the gym all together going home and doing that 20-minute circuit workout. That would be a great time to take a second to reflect and pat yourself on the back for sticking to the commitment to work out
Then, as you reach smaller goals, say, consistently working out 5 times in the week as you committed to, reward yourself for sticking to it. This reward doesn’t have to be big (and you should try not to make the reward one that undoes your progress), but by rewarding yourself for reaching that smaller goal you are reinforcing the positive actions that it took to accomplish it.
Rewards make fitness more fun and help make the transition into a fitness lifestyle. Plus, the right reward might be all you need for extra motivation when life gets tough.