Fitness - How to get into a routine and sustain?

If you've faced any of the below, this blog might help:

• I struggle to workout consistently

• I lack the motivation to work on the body

• I start fitness routines but I am never able to sustain

I used to think that people born with will power (remember Habits | Genetics vs Environment ?) are the ones who can exercise regularly. I couldn't have been more wrong.

Over the years, I’ve read extensively about habits and behavior, and I’ve learned something important: you don’t need to be born with willpower to sustain a fitness routine. Sure, having strong will power helps but is not a must have.

So how do you make it stick?

Each individual is wired differently in the brain. Understanding the person behind the problem is crucial before recommending solutions and there is no "one size fits all" approach to fitness.

Here are a few things that have helped me personally:

• Have an accountability partner: I used to hate indoor workouts until a year ago. All my prep for my long distance hikes was outdoors (see: How my long, solo hikes can help you...). Earlier this year, I signed up for one-on-one, instructor-led training program. I meet my trainer at 7AM every Tuesday and haven't missed a day in ~10 months (unless I'm sick or out of town). Your accountability partner could be your trainer, partner, parents, friends, or siblings - find someone whom you look up to.

  
  

• Prep up overnight: My shoes are ready, and my outfit is readily accessible. Reduce the number of decisions (what to wear, where are my shoes, where is my water bottle etc.,) before the workout.

  
  

• Start small: Remember James Clear's "two minute" rule for new habits in Atomic Habits? (How do we create new Habits?). You don't have to take James' advice literally but define the smallest routine that doesn't seem like a chore. I started with 30-mins per week. What is your version of "small"?

  
  

• Track the heck out of it but don't be too hard on yourself when you miss: Tracking is a double-edged sword - it helps with positive reinforcement but taking misses too personally can make a habit harder to sustain. Forgive yourself but be quick to get back on your routine.

  
  

My coaching process begins with a series of intentional questions to understand you, followed by the use of trusted frameworks (including psychological tests) and tracking tools to co-create solutions that stick over time.

Interested?

Athma

coach@athma.ca

Life coach, Toronto, Canada