In this post, Dr. Adrienne gives tips on how to be consistent with your workouts so you can gain momentum and make your workouts a solid habit.
Hey y’all! This is Adrienne, a personal friend of Val and and Exercise Physiologist by trade. My “real” job is as a professor of Exercise Science, and on the side, I keep my blog and clients as a passion project! I hope this article teaches you how to be MORE CONSISTENT WITH YOUR WORKOUTS!
Let’s talk consistency. Have you ever sat on a Sunday, thinking about the week ahead and set an intention to workout several time?
Then, as the days come and go you realize those intentions, while great, just didn’t line up to reality and here you are again on Friday night having clocked all of 10 minutes of walking for the whole week.
Being consistent with workouts is one of the largest struggles for my clients because let’s face it, our schedules are full. But, do you know the best thing you can do to get results? Be consistent. So here we see the problem. We know consistency is key, but somehow, we are more consistent NOT implementing movement than taking action.
Today I’m here to give you a few reasons you may struggle with consistency, and then some actionable ways to get more consistent starting now!
TWO MAIN REASONS YOU’RE NOT CONSISTENT
You’re a Perfectionist and Over Analyzer
This is likely the number one reason you’re not consistent. You spend more time trying to decide the “best” way to workout than you do just getting in a sweat sesh. If this is you, I empathize. I myself am a recovering perfectionist and know just how frustrating and debilitating it can be to get into analysis paralysis.
To be consistent, this will have to stop.
You have an All-or-Nothing Mentality
Related to perfectionism, you may feel like if you miss your Monday and Wednesday workout, you may as well skip Friday, too. “I’ll just start fresh Monday and be “perfect”.” This makes no sense when you’re working towards a goal, but because we tend to have an “on or off” perspective, we convince ourselves it’s the best course of action. Hint: it’s not. There is literally no reason to wait until you can be perfect to act. If you do, you’ll never do anything.
THREE WAYS TO GET MORE CONSISTENT TODAY
Pick a Program – Any Program
To counteract your perfectionism tendencies, I want you to pick a workout program right now, and then quit looking for others. There is no need to keep searching for the “perfect” program for you. Sure, if you hire an Exercise Physiologist to work with you one-on-one you may get better results. But, you know what won’t get results? Sitting on the couch scrolling Pinterest for workout ideas.
Pick a plan and stick to it. Lost for ideas? Sign up for my FREE WEEKLY WORKOUT. I send out a new workout every single week, straight to my clients’ inbox. No guessing, no cost, no over-analyzing.
Sign up for my Free Weekly Workouts and quit spending time in passive action.
Commit to Your Schedule
Now that you have a workout schedule, I want you to pick two days of the week. I don’t care what days you choose. It doesn’t matter. Choose two non-consecutive days and commit to completing the weekly workout on those days no matter what. I don’t care if you do a morning, noon, or night workout. Just know that before your head hits the pillow on those two days, you will have completed the workout.
This step is crucial. Many think they can just say “I’ll do this workout twice a week”, but what happens is we keep pushing it off and practicing not keeping commitments to ourselves. It’s time to keep our own promises. Commit, implement, move on.
Track Your Progress
There are many ways to track your fitness progress, but I’m going to give you my all time favorite suggestion. And don’t worry, it’s super easy. I want you to journal your days on a calendar print out. Open word/pages and find a calendar template for the month you’re in and print it out. Mark down the days that you’re committing to work out, then, throughout the month, make notes every single day.
Maybe you committed to Monday and Thursday. Well, week one, you did your workouts and also went on a walk after work on Wednesday. Create your own key so you can jot down your thoughts quickly every evening or morning.
Last thing, if you have any epiphanies during the month, jot them down on the back. I’ll give you an example. Last month I was feeling suuuuper bloated one day. I was in a bad head state and was frustrated, but, I drank a couple bottles of water and viola, better. So, that night I flipped over the sheet of paper (which I have on my fridge) and put the date with a little note: two bottles of water and bloat went away.
At the end of the month you’ll have a collection of data that is invaluable. You will have learned a lot about yourself and how you feel under certain conditions. I’m such a huge fan of tracking as you do things because it helps you find trends. “I felt tired this week and then noticed I hadn’t been on a single walk, maybe next week I’ll add them and see if it helps.” THIS is how you start to listen to your body and create your own healthy lifestyle.
Bonus points: this is a great (and FREE) way to keep yourself accountable to your commitments.
Ok. So here’s what you need to do:
- Sign up for your Free Weekly Workouts
- Choose two days to implement the workouts
- Track your movement as you go
And always remember one key point: consistently doing an imperfect plan, far supersedes intermittently doing a perfect workout. Here’s to becoming consistent, making habits, and pursuing our wellness goals without obsession.