While most people focus on the physical aspects of getting fit, it is essential to note that fitness starts in your mind. Current research suggests that to make a new habit a consistent one, you must perform the action for 68 consecutive days. We know that the idea of sticking to a routine, especially for 68 days, would be overwhelming for most people. This is why you must have several mental strategies in order to start and maintain your workout and health goals. We’re sharing a few tips to help you along the way. Happy reading!
Commit to the goal.
We believe the best way to commit and manifest something is to say it out loud and write it down. Writing things down helps you to solidify your goals and will remind you of your commitment to yourself on the hard days. Make a real decision, write down what you want to accomplish, and add a few photos of people you admire (physically and mentally) and other goals that align with what you want.
It would help if you also wrote down affirmations, words, and phrases that you can say each day, to remember your “why” and give you motivation when you need it. You can say affirmations about your personal life and your fitness journey. We found that the best time to say your affirmations are in the morning before you start your day, but you can say them at any time.
You can find resources to help you cultivate your affirmations or new lifestyle motto. Here are a few of our favorites:
- “Fitness is not a destination; it is a way of life.”
- “Fitter, healthier, happier.”
- “Forever fit, forever strong!”
Create a workout plan in advance.
You must have a plan of action when you want to accomplish anything. The first step is to consider your current schedule and lifestyle. Are you an early bird? An early morning workout session may be best so you can get it out of the way. A mid-morning workout may be best for you if you have children and have to do school drop-offs and pick-ups. If you have a gym near your job and are tight on time, your lunch break may be best for a daily workout session. If you’re a night owl, you can get in the gym later in the evening while no one else is there. There are so many options you can choose from to create a workout plan that will be consistent. Just select the best time of the day to work out so that you won’t get distracted and won’t throw off the other elements of your life.
One of the benefits of being an NP client is that our trainers create customized workout plans for each client; however, an effective program extends beyond the gym. You will need to adjust your overall lifestyle to support the workout plan. For example, you may need to pack your workout clothes the night before or for an entire week if you go to the gym after work. A fitness journey also includes nutrition, so meal prepping may be in your future. Ask your trainer for advice on incorporating a full-scale plan into your life to set yourself up for success.
Choose workouts you like, sign up for classes, and do group workouts.
Working out doesn’t have to be stressful, tedious, or daunting. We love when clients find workouts they like because it’s motivating and will help them to stay consistent. You can mix up your cardio and strength workouts by attending dance classes, joining a run club, and taking yoga classes.
We find value in one-on-one training because personalized training creates the best results for each individual; however, group workouts can benefit clients who need to switch it up and have fun with others. We encourage you to sign up for a weekly group class so you can have fun and have the opportunity to meet new people that can become accountability partners.
Incorporate rest days.
Recovery is equally important as going hard in the gym. It is vital to incorporate rest days into your routine. You need to give your body time to recover and heal. Without incorporating regeneration into your plan, you open yourself up to burnout and injuries, which is counterproductive to your overall goals. Make sure you get adequate sleep, meditate, and sometimes sit still and do nothing.
Outside of your rest days, don’t forget to incorporate post-workout recovery tactics like cooling down, massage therapy, and using a sauna. These are all ways to regenerate daily and weekly.
We wish you well on your fitness journey and encourage you to remember that when you take care of yourself physically and mentally, you are giving yourself the freedom to “Perform better in life!”
(Tip: This is a great phrase to add to your affirmations list!)
