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8 Ways to Keep Up with Your Training Without Stopping

8 Ways to Keep Up with Your Training Without Stopping

Getting into a fitness training regimen can be difficult to begin, but what may be even harder than starting, is in staying with it. After the first couple of days of training, you may experience muscle soreness, fatigue, or tightness, but this is just your body’s response to getting in shape. Pushing your muscles to the limit is what causes them to get stronger, but causes small tears in the muscles that require recovery time. It can be easy to turn that needed rest time for recuperation into a longer stretch, and then into not training at all. Soon, your new found passion for getting back in shape becomes a thing of the past.

The best way to stick with your fitness training, it to keep going.

Here’s how to get and stay in the habit of regular workouts.

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1. Start Where You Are

Don’t wait until you have the perfect training shoes, the gym membership, or have hired a trainer. Start as soon as you can with what you have. Take a walk in your neighborhood. Do some pushups or sit ups. Start right now because taking one action toward your training makes a difference.

2. Keep Active Daily

This does not mean you need to run a marathon daily, but do something active everyday. You can alternate between hiking, swimming, or training at the gym. No matter what, make a point to stay active. The endorphins created during exercise can boost your energy and mood, and can be habit forming. Focus on the habit of increasing those endorphins, and your desire to workout will follow.

3. Get a Trainer or Take a Class

It can be too easy to get away with not pushing yourself when it is just you and your workout. Working with a trainer can keep you on schedule with your workout goals, and can offer you supportive nudges to stick with it. Taking a class can give you the support, kinship, and connection possible from working out in a group. The training will not be as targeted as working with a trainer one-on-one, but the energy of a group can increase motivation.

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4. Do Exercise that You Love

If you workout by doing an exercise that you love, you will be much more likely to stick with it. If you don’t love running, then walk instead. If you don’t love walking, choose swimming. Whatever it is, take the time to find your workout groove. Help stay motivated with music.

5. Focus on Health, And Not on Looks

Working out for vanity’s sake can be a no-win battle. Internal motivation and focusing on how you will feel, rather than how you will look after a workout can support you in sticking with it. The health benefits of exercise are numerous. When you workout, you actually feel like you look better. Rather than just buying more wrinkle creams or getting plastic surgery, exercise can actually help slow the aging process.

6. Don’t Give Up, Even When You’re Stuck

As you progress, you may begin to get frustrated when you hit a plateau and feel like you can’t reach your next milestone. Keep at it, and as you get stronger, you will reach your goal. A good way to get past that plateau is to “confuse” your body by mixing up your workouts.

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7. Don’t Let Lack of Time Be an Excuse

One of the leading causes of people not working out can be the feeling that there are not enough hours in the day to find time to work out. Excuses are just ways to procrastinate and prevent yourself from staying on course. There is no time, unless you choose to make time. Even if its in 10 minute intervals throughout the course of a day, just do whatever you can daily. The use of a fitness tracker can help you count steps, so you can be aware of opportunities to train, just by your everyday activities. Try out these 5 minute workouts.

8. Keep Track of Your Time

A great way to celebrate your accomplishments is to track your workouts. You can use an app on your mobile phone, or even a spreadsheet, but making the choice to track your time gives you  a visual representation and the measurable results to track your progress. If you say you want to work out 5 days a week, then have 5 days a week checked off in your calendar. Stick with it and it becomes a habit. This app makes it fun! 

Exercise is an important part of your overall health. Without it, your body’s systems cannot function properly. Set yourself up with these tips to help you win at the game of your health!

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Featured photo credit: Viktor Hanacek via picjumbo.com

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Bridget Baker

Web Presence Sherpa

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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