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7 Simple Changes To Get Workout Habits to Stick

7 Simple Changes To Get Workout Habits to Stick
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How many times have you fallen off the workout wagon? “Tomorrow” you say. “Tomorrow I will get back on track. What’s one day?” And before you know it, it becomes a week. Whoops. How did this happen?

Here are some simple and super effective changes to keep you on track!

1. Put your workout on your calendar.

Are you going to workout five days this week? Maybe on Monday it works best in the morning, but Thursday the only time you will have is after work. Which days absolutely have to be your skip days? Put it down as an actual time slot.

Schedule your workout days for the week so you can visually see it and be reminded yourself of what is coming.

2. Work out the time of day that works best for you.

Many experts stress that working out right away in the morning is best. But what if that just doesn’t work for you?

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Well, how about you do what does work for you instead? The key is to be flexible. Just because you scheduled it for 7:00 am, and that didn’t happen, doesn’t mean you write the entire day off.

Try for the next open block you have. Even if you only to get in half of your normal workout, it’s better than skipping it completely.

3. Put your workout clothes on right now.

Planning on a workout later? Put your workout clothes on right now. Run your errands, do housework, get the kids to school in your workout clothes.

It sends a signal to your brain the entire time. “A workout is coming. Get ready, stay alert. Your workout is yet to come. You have a plan!”

4. Make a deal with yourself.

Do you still really just do not want to workout? Here is the deal. You workout for ten minutes, and after that if you want to quit you can.

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Guess what? Even when I am down and out and dragging myself to begin a workout, I still have never quit after the ten minutes. You will want to finish!

5. Make a plan. Track the plan.

Which day are you going to do weights, which days will you work out your legs, back and arms? What day is for cardio and for how long? Which exercises exactly will you practise?

You must make a plan or you by default have a plan: to fail. Then track on your calendar what you actually did. List each exercise, how much you lifted, how far you ran or walked, and add a tiny bit more weight or reps after you get stronger.

Energy comes from accomplishments. You can look back over the days and see how much success you’ve had.

6. Get to the real WHY.

Why do you even want to workout? If it’s just to look great in a bikini that motivation will eventually lose its buzz.

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The superficial reasons because of which we often start a workout routine often aren’t strong enough to carry us through the tough days. I struggled to stick to a workout routine year round until I watched my dad face open heart surgery in his fifties. Right then and there I decided I would do everything within my power to not have my boys ever face that pain.

So dig deep. Do the exercise of the Whys. It works like this:

  • Why do I want to workout? To look good in my clothes.
  • Why do I want to look good in my clothes? So I can feel confident.
  • Why do I want to feel confident? So I can show my daughter how important it is to believe in yourself.
  • Why do I want to show my daughter this? So she can be the strongest, happiest, healthiest self possible and have me as her role model showing her the way.

See the difference? Now grab onto your personal deep WHY when you don’t feel like working out, not the bikini dream.

7. Fast forward your life.

I do some volunteer work for hospice where I get the amazing opportunity to spend time with people facing life’s most difficult challenges.

Every time I leave I think “Thank God I can walk out of here. Thank God I can move and run. I can lift things, and all my body parts still work. I can walk outside, and feel the sun on my face.”

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There will come a day for each of us on which this is no longer true. It is a privilege to be able to workout and honor our bodies, not a chore. Change your perspective, change your life.

Physical ability is a gift not given to everyone today, but it was given to you. Don’t waste it with negativity by refusing the gift. Go feel your body working, and be grateful for the fact that today you still can.

Just imagine the great feeling in your heart, and the smile on your face when you look back at your calendar and see how much you’ve accomplished! Now go get ‘em!

More by this author

Dawn Hafner

Dawn is a Practical Life Coach who offers concrete tools to help people implement life changes.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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