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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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