How to Stick to Your Exercise Program

Original post written by Houston Personal Trainer Austin Nicoson, Health & Fitness Lifestyle Coach

So you’ve decided to exercise and get in shape, you’ve got your game plan all ready to go and the day comes for your first workout; how do you ensure that you’ll make it to the gym? Let’s face it, adhering to an exercise regimen can be extremely difficult, especially in the beginning. Thankfully, I’ve discovered some tips over the years that have really helped both my clients and myself to make sure we consistently put in the work.

Create an Initial Cue

It’s all about the initial cue. What I mean is, you’ve got to have some sort of “beginning-ritual” if you will, that signals to your mind that it’s time to take action. For me, it was always the pre-workout shake that I would make about 30 minutes before I’d exercise. Something about mixing my Amino Energy, Beta-Alanine, & Citrulline Malate concoction and its flavor just triggers my mind into action. Once I start sipping that mix it’s like I know there’s no going back. For other people, I’ve seen it be something as simple as changing into their favorite pair of workout shoes that they ALWAYS wear to train. I’ve also known clients who play a particular song or playlist shortly before it was time to head for the gym.

No matter what it is for you, find something that you can consistently do before you exercise that creates a habit. This will make the process of actually showing up to the gym (or running route, or whatever exercise you’re gonna do) much more likely to happen. And more often than not, showing up is the hardest part. Once you’re actually there it becomes MUCH easier to begin the workout and really get into it!

The Power of Association

Start associating positive thoughts and emotions to the workout. We all know that exercising releases endorphins and other physiological reactions that make us feel good. Personally, my feelings after an intense weight training session or long run are some of the best I ever have. It’s a sense of accomplishment, a sense of personal development, that you’re on the right track to success. Unfortunately, some people don’t take the time to reflect on these feelings after they’ve put in such hard work during a session.

I believe that even just a few moments of relaxation and listening to your body, really thinking about how great you feel mentally & physically, can work wonders on your long-term sustainability. I would encourage those just starting out to write down some of their feelings and emotions immediately after a hard training bout. The more you can start consciously associating those positive thoughts to your exercise, the more likely you’ll embrace the opportunity to train. And just as importantly, you’ll be more grateful for the opportunity to push your physical limits.

Keeping Accountability

Try to keep yourself accountable by hanging a calendar somewhere that you’ll see every morning/every day. Mark which days you plan to exercise, ideally they’ll be the same every week (consistent schedule = more adherence) and begin putting a large “X” through the days that you exercise. In addition, circle the days that you were supposed to exercise, but didn’t. Try your best to have a continuous streak of X’s going through your calendar. It may sound crazy, but as humans we like to keep streaks going for as long as we can (e.g your current SnapChat streak with your best friend, I know you don’t take that lightly!). The more streaks you get going, the harder it will be for you to break it.

Have an “End-Workout Ritual”

Lastly, try having an “end-ritual”. Either a reward, or just something that you consistently do afterwards and that you enjoy. So for example, after my workouts, I ALWAYS look forward to mixing an orange Gatorade with my vanilla protein powder. I mean the taste of Dreamsicle has never been so real, it’s amazing :D. So although I could obviously make that drink even when I haven’t worked out, I save it specifically for after I’ve busted my ass in the gym or on a run or wherever. I look forward to gulping down that Dreamsicle heaven so much that when it gets towards the end of the workout & I’m feeling weak, tired, etc.,I remember that I need to EARN that “reward” & finish strong.

Another example is an enthusiastic phone call I often make to one of my best friends, Chaz. I’ll be feeling pumped from the workout, have a great positive perspective & I’ll look forward to sharing it with a buddy. We’ll have a quick convo about our day, about our workouts, whatever else may going on, and that quick phone call is often part of my workout “end-ritual”.

Wrapping things up…

If you really want to start sticking to your exercise regimen and hold yourself accountable, begin by applying these steps. In reality, the exercise itself isn’t the part you need motivation for. It’s beginning the exercise that’s difficult. So make it as easy as possible for you to begin that first exercise & once you do, it’ll be all uphill from there!

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Contact Austin today to schedule a risk-free introductory session. If you are looking to lose weight, build muscle, or improve your overall quality of life, a RightFit Personal Trainer will help you set and achieve your health and fitness goals.