How to hold yourself accountable to working out in 5 simple steps
How many times have you purchased an online workout program or gym membership with the highest of hopes, only to fail to take action and watch the money just float away?
Listen, ME TOO. We all struggle with adherence. If we didn't, I literally wouldn't have a job! It's my passion to make working out fun...and actionable! Some of you may belong to a gym and struggle to show up, some of you may even work with me online. Let's say you've just enrolled in my online monthly fitness program, Lift Lab. So now that you have this awesome plan, how do you actually put it into action?
GREAT QUESTION. And I have just the action steps you need to succeed.
1. BE VOCAL.
Telling someone about your goals is the very best way to create accountability! Maybe you invite a friend along for your workout, perhaps you announce it to your Insta-story, or post your weekly workout schedule to a Facebook Group for support! Do what feels organic to you, and if one method doesn’t feel right, choose another!
2. SET REALISTIC EXPECTATIONS.
If you are starting from little to no exercise each week, aim to workout 3x/week, with a day of recovery in between! The end. Don’t feel the need to go from zero to hero.
If you are current consistently hitting the gym ~3x/week, set a goal to hit the gym 4x/week. The point is, set small actionable steps for yourself, being realistic with where you are right now!
Trying to take on too much all at once generally ends in one way only: BURN OUT. And that is the best way to NOT hit your goals. Instead, aim small! Any small addition to your current schedule will still be more beneficial than what you are doing now, right? And that includes more energy, more strength, more mental clarity, more vibrancy, more confidence. Setting small action steps means that we are more likely to succeed. And feelings of success will help drive you to layer on and conquer more action steps each week with ownership!
Be realistic with your expectations and time.
Nail the shiitakes out of your goals, one action step at a time.
3. DAILY AFFIRMATIONS.
Daily affirmations are helpful reminders that you are in the practice of prioritizing fitness!
Some ideas include:
Placing energizing or inspirational quotes / notes on your mirror or dashboard.
Re-channeling negative self talk to positive self talk. When a self deprecating thought comes into your mind, which happens to all of us, follow it by celebrating something you like about yourself.
Setting your gym bag near the door as a reminder of your commitment.
Setting alarms in your phone to remind you it's time to finish your current task and head to your planned workout.
Using a planner to pencil in your week of workouts in advance, to make non-negotiable gym dates with yourself.
4. STACK HABITS.
What’s something you already do on a daily basis? We are creatures of habit, and I’m sure if you looked at your daily routine, you’d see a lot of already-ingrained habits that are second nature now. What if you paired your workout, something you’d like to commit to, with another already-ingrained ritual? This is what we refer to as stacking habits! Pair your workout with another habit/task you do every day. If your routine is “wake up, walk and feed the dog”, this is obviously non-negotiable, and something that happens every day. What if you stack this event with a workout? So now, your morning ritual becomes: “1) wake up, 2) walk dog, 3) workout”. Boom! I can’t wait to hear what you come up with!
5. HAVE A PLAN B.
Expecting that life will work out perfectly week to week is like refusing to carry an umbrella because you don’t plan for it to rain. Rain happens. So do subway backups, unpredictable traffic, late nights at the office, sick pets, etc. All the things that can throw off our best laid plans to work out.
Living a life of fitness isn’t limited to people who “have it easy” or never experience hiccups (hint: that person doesn’t exist, BTW. We all experience setbacks and stressors.) Instead, it’s how we choose to take action when the unexpected happens. So truly living a life of fitness means that we are in the practice of re-adjusting our sails, and having a solid Plan B when things don’t go our way, instead of giving up all together.
Maybe that looks like finding the next available day to bump your workout. Or perhaps it's committing to a body weight workout in your home, or using the 15-Minute Express Workout from Lift Lab to get the job done when tight for time.
So the next time your train suddenly goes express from Times Square to the moon and you miss your stop, don't fret. Don't quit. Just get to work. Create a Plan B Battleplan that even the MTA or interstate traffic can’t interrupt!
Now that you have the strategies to succeed, you're ready for a plan!
I would love to help you put these strategies into action with my monthly online training program, Lift Lab! It has helped over 300 people gain strength, knowledge and confidence in the gym. Workouts are guaranteed to increase strength, athleticism, and lean muscle.
What's even more, it's incredibly affordable, workouts are fun, efficient (some are less than 20 minutes!) and customizable for ALL fitness levels. I want you to be safe, have fun, and live a fit empowered life.
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