How many times do you tell yourself that today is the day to get back on track, or to get started in your new health and wellness journey? For the 5th time in a row….?
Let’s review some different ways you can actually set yourself up for success in your health and fitness journey once and for all!
1. Schedule it in.
In today’s world, we always have our cell’s with us, which also means we have a calendar at our fingertips! Use this to your advantage! Schedule your workouts and meals/snacks directly into your phone’s calendar and set reminders. This way when you see it or hear it, you can start to mentally prepare for what needs to be done in order to get to your workout space.
If you wanted to take this a step further, you an colour coordinate by types of workouts, (i.e. blue = Cardio, red = weight training, etc.). A quick and easy visual to remind yourself of what’s on the agenda for your day is great!
2. Prepare your bag.
The night before (not the morning of!), have your bag ready to go! Carefully go through what you will be needing for the morning’s session (i.e. workout gloves, sweat band, knee/back brace, etc.). And of course the obvious, such as gym clothes, shoes and socks, towel, supplements/shaker cup, water, membership card, etc. Eventually, you’ll know what items you need to pack off the top of your head. Another tip is adding in a couple of extra’s just in case. For me, I tend to forget my socks sometimes, so now I make sure I have a couple of extra pairs in my bag just in case.
3. Have a workout plan.
Showing up at the gym without a workout plan is going to be your biggest time waster. If you’re new to the gym and fitness world, you’re likely going to get overwhelmed, intimidated and feel defeated and discouraged all on day one. We DO NOT want this to happen. Reach out to a gym member, co-worker, or certified personal trainer to help you.
4. Budget your time.
Famous words: “I don’t have the extra time to workout”. Which you might as well say, “I don’t have the time to focus on my health” or “I don’t have time to put my health as a priority”. In reality, we ALL have the same amount of hours in a day – it’s just how we choose to spend them.
Workouts do not have to last for hours, or be complicated!! You can achieve fitness goals in just 20-30 minutes a day! Of course, depending on your goals, this can vary. Of course, it may take a little longer to achieve than someone who has 90 minutes a day but if all you have is 20-30 minutes, then make that work!
Knowing your workouts ahead of time will allow you to plan your time wisely (which is where hiring a coach can come into play). Many of my clients live busy lives and it is important to work together to create a plan that works for their lifestyle and get the best bang for their buck. You want to ensure you’re still working towards your goals within your timeframe.
If you’re hitting the gym, mastering your workouts, and eating healthy but frustrated that you’re not seeing the results you want, then you are not alone. You’re amongst a lot of others in the fitness world. One thing you need to remember is that your goals don’t stop on weekends, or at gatherings/events, etc. Remember your reason for celebrations.. it is to celebrate something or someone – not a celebration to eat whatever you like and slow down everything you worked so hard for during the week. And once you’ve overcome this hurdle, do a little celebration for yourself and reward yourself with new gym clothes, headphones, expensive protein supplements, etc. Whatever it is, you should celebrate at the end of a a hard week, not sabotage it.
6. Rest and Refresh.
This is actually a topic that a lot of people find hard! I know we all wish we got more sleep and downtime, but getting plenty of sleep and trying to go to bed the same time each night helps to create a good evening routine. Having a good evening routine is just as important as your early morning routine. You can take advantage of journaling or do a digital detox to unwind and destress, allowing for a quicker and easier sleep. A good night’s sleep can improve overall mood, memory, physical and mental restoration – which goes a long ways in your personal, business and fitness avenues!
7. Financial commitment.
A big stress or balancing act when it comes to fitness is the financial hardship tied to it. I mean, you’d think that what helps keep us healthy and strong would be way more cost efficient. But unfortunately, it seems to be the other way around.
Gym membership = money
Gym clothes & shoes = money
Coach = money
But good health = priceless.
You need to outweigh the pros and cons of your health and fitness goals. If you’re serious about your goals then you need to be serious about budgeting. What can you possibly cut back on or give up, or modify to make changes in your current lifestyle if you want to make this happen? What is more important to you? Your monthly subscription to the latest tv shows or magazines or monthly gym membership? Can you cut back on eating out, shopping, daily coffees, or other money eating habits? If finances are what’s stopping you from working out, then you’ll want to make sure to prioritize your spending to ensure you can commit to this long term.
I always remind clients – it comes down to your WHY. Your underlying fire and reason to why you want to continue your live healthier. Grandkids, your kids, self-esteem… whatever it is – it’s important!
Make this your last time you start your health and fitness journey.