Succeeding with any fitness routine takes commitment – you have to actually WANT to do it. I know it sounds silly, you assume that everyone WANTS to be healthy. But look at how most people (myself included) make excuses about not reaching their goals. I know that everything I have ever achieved in my life was because I wanted it badly – my fitness routine shouldn’t be any different.
When you want something bad enough, you find ways to make it work. Here are some of the things that I do to help my success at the gym.
1. Set a schedule.
This is probably the most consistent advice you’ll hear about turning any behaviour into a habit. Treat it like a meeting or an appointment. Make a schedule in your calendar and put it in there. Whatever you do for other appointments, do for the gym. You think you are the busiest person on Earth but you are not. And there are people with busier schedules that make time for the gym. You have to start with this commitment because 99% of working out is showing up.
I also read on Penelope Trunk’s blog (but I can’t find the article) that even just the habit of GOING – not working out, but going – is enough to get you started. She said that sometimes she will drive to the gym, sit in the parking lot in her car for the hour she would have worked out, and then drive home. The idea is that if you make the small promise of always going – not working out, but going – then you are more likely to end up working out. Once you get it in your head that “meh, I’m not going to the gym.” then it’s 100% that you are not going to work out. This may sound backwards, but I get it – the biggest deterrent is actually getting off my ass and GOING.
2. Plan out your workouts.
One of the most annoying things for me is having to think about what exercise I am doing next? How many reps did I just do? How long until my next set? Is today a cardio day or not? I also hate carrying around a book with it all written out. So, I got an iPod and spent 99 cents on the app that does it all – iFitness. While I listen to my tunes, i have everything at the touch of a finger (literally). I also bought a handy gym armband so I don’t have anything to carry.
You don’t have to have an iPod but do plan your workouts in advance. Having a “to do” list not only helps you visualize what you need to get done, but crossing things off the list also give you a sense of progress – “Yes! I’ve done this!”
3. Find a convenient location.
I pass by my gym twice a day – it’s hard to miss. On my way into work and on my way out. I also chose a gym that has multiple locations across Canada – I travel a lot and want the convenience. I also live, work and play in different cities – so I never have an excuse for not working out.
4. Reward yourself each and every time you workout.
Don’t go eat a pizza but do something small that says “Good for you for all that hard work!” Personally, my treat is a few minutes in the sauna, where I think of nothing but myself. I know it may sound small, but I really look forward to the end of my workout, where I have that time alone, to relax. No matter what, after each workout I sit in there, even if it’s just for 60 secs.
Those are four simple things that I have committed to and just 2 weeks in I am already noticing a difference, not only in my appearance but in my attitude. I actually look forward to going to workout because it’s a huge stress relief. I am also realizing that once you actual commit the time, it really isn’t a big burden.
Time is the most common barrier to working out, so I’d like to share this nugget that I read recently, on how going to the gym actually saves you time.
It’s from “Living the Good Life“, a book written by the company’s founder and president, David Patchell-Evans. The club gave me a copy when I joined.
The author, “Patch”, says that studies show that people who are fit are more productive – they think more clearly, make quicker decisions, and have higher quality sleep. When you take in all this extra efficiency (basically, you are running at a high capacity) you save about 33 hours in your week.
If I said, “I will give you 33 hours extra time, in exchange for just 3 hours a week,” you’d be crazy to say no.
And really that’s all it takes. You don’t have to be a power house gym rat. 30 mins of exercise, three times a week, at minimum (I added extra an 30 min time for travel and getting ready at the gym).
So, what are you waiting for?
