It’s that time of year again when many of us make a New Year’s resolution, then let it fall by the wayside a short while later. You can break that cycle by making fitness part of your routine. We know it’s not easy to establish a routine and stay motivated to stick to it week in and week out, but it’s not easy to get results out of your workouts without it either. We’re human, after all, so developing a fitness routine is as physical as it is mental.
Whether you’ve just committed to building healthy fitness habits in the new year or need an extra push to reach new fitness goals in 2023, here are a few tips to get yourself into a routine that can turn your resolution into reality:
JUST GET YOURSELF THERE
Often, the hardest part of sticking to a routine isn’t the exercise, it’s getting yourself to the gym. So instead of focusing on the workout, focus on getting yourself to the place where you’re going to do it first.
It’s easy to expect immediate results, so when your expectations don’t meet reality remind yourself that lasting changes don’t happen overnight. We also recommend thinking of the process of reaching your fitness goals as an essential part of the journey instead of a means to an end.
When you hear the word routine, a strict schedule might come to mind, but in this instance, the opposite is more likely to get you results. The all-or-nothing approach actually makes it easier to drop your routine when life gets in the way of your plan. Structure is good, so put those workouts on your calendar, but if your day goes a little sideways, do as much of your workout as you can when you can.
STACK YOUR HABITS
As we age, the brain engages in synaptic pruning, which means it does away with connections between neurons that don’t get used while building up the connections that get used more frequently. Using old habits to build new habits can help you establish a routine. For example, as you’re getting ready for bed, use an existing habit like brushing your teeth to start a new habit of setting out your workout clothes so they’re ready for you in the morning. You can learn more about stacking habits here.
BREAK IT DOWN
Don’t focus on the total time of your workout or the high number of reps you’re hoping to accomplish. Break it down into getting through the next minute instead. Dividing your workout into more mentally manageable chunks can make you more present, focused, and motivated.
CELEBRATE THE SMALL WINS TOO
Set a goal, but don’t forget to recognize the milestones along the way. Getting to that two-minute plank is a big deal, but so is improving your ability to hold that pose from 20 seconds to 30 seconds after two weeks of your new workout routine. Take pride in the process.
ACCEPT THE OFF DAYS
There are going to be days when you’re not going to make it to the gym no matter how hard you try. It happens to the most avid gym goers, so avoid judging yourself too harshly and don’t read too much into your lack of motivation at that particular moment. It’s totally normal, so embrace those feelings, but don’t internalize them because negative thoughts could derail you further.
MIX IT UP
Sometimes the best way to reinvigorate your workout routine is to try something different. Whether that’s switching up the scenery by stopping by one of the other Gold’s Gym SoCal locations (we have 23 of them, after all), using a piece of equipment you’ve never tried before or checking out a group fitness class you’ve never been to. Trying something new may not fit your workout plan exactly, but it might lead to a discovery that you’d like to incorporate further.
We think remembering this phrase helps too: dulcius ex asperis. That’s Latin for sweeter after difficulties. Because starting a routine and maintaining it to reach your goals isn’t always easy, but it is oh-so rewarding for the very same reason.
DID YOU JUST COMMIT TO BUILDING HEALTHY FITNESS HABITS IN THE NEW YEAR?
Let us make it a little easier! We know stepping into the world of fitness can be overwhelming, so we've put together a comprehensive guide that will give you all the necessary tips, prep and workouts you'll need to hit the gym with confidence in 2023 and beyond. In just two weeks, you'll have a better understanding of what workouts and lifestyle tweaks will help you reach your goals.
WITH THIS FREE DOWNLOAD, YOU'LL GET TIPS THAT COVER:
- Myths about getting fit
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