You've had a great start to the year. You got organised, signed up to a gym or joined a new program.
You've been into your new routine for 2 weeks now and feeling great! Awesome, well done!
-Then you have a stay back at work.
-You sleep through your alarm.
-You’re too tired today.
-You’re too sore.
-Your friend cancelled on you last minute you don’t want to go alone.
These are all excuses I hear when people want to give up!
Before you know it, a week has gone by and you've not stepped back into the gym!
Its easy to over commit to something,"I'm going to train 6 day a week". Then when life happens and you miss a day , you beat yourself up for it. You need to establish a routine and stick to it for at least 3 weeks. It takes 21 days to form a new habit. So start with managing goals that you know you can achieve, Something like 2 days a week at the gym and one hour walk. Then you build on this.
And we are all creatures of habit.
I cant tell you the amount of girls I've coached who have said,
"I thought it was going to be hard getting up every morning and coming into the gym but now its easy its just part of my routine."
Lock in the training times that you know will work for you. If you know work can get busy then schedule your training for the morning. If your gym is close to work maybe lunch time is better for you. If you train better in the evenings lock in a time after work.
Once you have established a new habit and it is just a part of your normal daily routine it doesn't require effort, it becomes easier over time. Going to the gym or working out is no longer a chore, you do it because you enjoy it, it makes you feel good and you can see/feel change.
Here are some tips to help you stay on track and help form those new habits;
1) Have your gym clothes ready the night before
2) Have your meals ready for the next day in the fridge ready to go (food prep on Sundays)
3) Block out your training times in your calendar
4) Set 2 alarms. One just as a backup if you turn the other off
5) Have a training partner. Those days when your tired knowing that someone else is relying on you should make you get up
6) Always have an umbrella on hand and spare shoes or at least socks :-)
7) Have a Plan B. If you miss a session, thats cool, just make time to make it up the next day
8) Track and monitor your progress, using photos, measurements and scales. Take these every week to monitor your progress, at the same time of day (preferably morning) it will help you stay motivated! More on this in my next blog :)