So you’ve decided it’s finally time to get into your best shape ever, and you’ve started a new workout plan! You’re so motivated and things are going well. But I’m sure you’ve been here before, right?
This isn’t the first time you’ve started a new workout plan. Usually you do great for a while, but then eventually you lose motivation and give up. Sound familiar?
But you’ve seen other people stick to it, even some of your friends! They go to the gym every day. Why can they make it work, and not me? I’m just as motivated as them! How do they do it?!
I’m going to tell you how to create fitness habits to get the body you want, and how to keep it forever!
I want to share with you a story. When I FIRST joined up at the gym years ago, I went with one of my best friends Jackie. She had already been going for a while so she knew all the best classes and she loved the gym. We started doing gym classes together. I made the effort to go every single day after work, and I quickly fell in love!
But Jackie was a little more irregular. Sometimes work or life would get in the way and she would be too late for the gym class, so she just wouldn’t come at all. Some weeks Jackie would come 4 times, and others she would only come once. There was no pattern. When she did come to the gym, she would always work super hard! But she never gave herself any credit.
Slowly, she started coming less and less, and I was there by myself. After a while, I just expected that she would bail. So it become normal for me to exercise on my own.
2 years later, I’m still going to the gym at least 5 times per week. And Jackie rarely makes an appearance. That was the best shape I’ve ever been in. Meanwhile, my friend was still struggling with i) her body image, and ii) finding the time to exercise.
So what was the difference? Was I more motivated? Well, maybe a little. But key difference was that I simply made it a habit. I had my regular times and classes that I went to each week. It made ALL the difference.
Have you ever been walking or driving (i.e. to work) to discover that you arrived at the place you wanted without consciously thinking about it?
That’s because walking or driving to that place was a HABIT that was engraved into your brain.
You can use this same HABIT mechanism to get your dream body. Developing habits will help you achieve your fitness goals much easier, and will also ensure that the results stick with you for a very very long time.
After reading and implementing the things in this blog post, you can have the body you want in:
How do you achieve this?
Is it a miracle?
Your brain holds all the power.
Developing a habit takes a bit of effort (especially at the beginning), but trust me… it’s totally worth it!
The science behind creating habits is SO IMPORTANT in starting a new fitness routine. Set yours up for success by incorporating these 3 habit forming steps into your life.
The first step in starting a new habit, is remembering that you have to do it regularly.
Perhaps the new habit you’re starting is making a green smoothie for breakfast each day, instead of drinking coffee. A great way to remind yourself would be to set the blender on your kitchen bench in front of your coffee maker.
Your blender will serve as a visual reminder for your new habit. And small reminders like this can help you start the habit!
This is what you actually do as your healthy habit. Make it as EASY AS POSSIBLE to make this healthy activity a habit.
So if you’re starting the habit of having a healthy green smoothie:
If your new habit is going to the gym after work, here are a few tips to help keep that routine:
When starting a new habit and making it part of your daily routine, you need a plan. I’m sure you’ve heard the quote “failing to plan is planning to fail.” And it’s true. You need a plan to follow and something to work towards.
After you have done the habit, reward yourself. You should ALWAYS reward yourself – even if you’ve done the activity 50 times already.
We often think that if we reward ourselves once or twice, that’s enough. But it’s not. To aid our brain in establishing a life-long habit, we should give ourselves a small reward for at least 6 months after starting the new habit (but preferably forever!).
You should be nice to yourself. You’re trying hard. Reward yourself – always ☺
So what should the reward be? It can be ANYTHING, even something really tiny! Here are a few ideas:
The reward should be easy to obtain. Rewards that involve other people don’t usually work, because that friend needs to be near you or available at any time. And make sure the reward doesn’t sabotage your fitness efforts. Eating healthy and going to the gym is great! So try not to reward yourself with chocolate or alcohol, or something that will set you back.
It has been said that new habits begin to gel after 21 days. But that’s just for starters. It can take 60 days (or even more!) for a new habit to become automatic.
The good news is that missing the activity one time, isn’t the end of the world. Have patience and be kind to yourself. Developing a habit is hard and you won’t be perrrrfect. If you miss it once, just try again next time.
Following these 3 R’s will help you continue you that healthy habit forever. And healthy habits forever = your dream body forever!
Good luck! xx