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How to Make Sure You Stick to Your New Training Program

How to Make Sure You Stick to Your New Training Program

Keeping to a new training program is probably one of the most common problem people face after New Years Eve. Promises of better health and a fit body are common at this time of year but if simply making the new year’s resolution was all that was needed, the world would be populated with only fit and healthy people. Not quite reality is it? What happens to most people is that they keep to their new training program for a short time—maybe a few weeks—and then they start slacking off. What started out so well soon turns into another burden: every time a session is missed, the risk of failure rises and the burden of guilt piles up. In the end it is just so  much better just to skip the whole thing go back to the way things were—anything just to keep from feeling guilty all the time.Why does this happen? Why is it so hard to keep to new training programs? More importantly, what can you do make sure you keep to it?

new training program

    The number one problem is that it is just too easy to talk yourself out of training. You didn’t do it before, so why is it necessary now? Your internal dialogue can be quite interesting to listen to—anything that speaks in favor of training seems so small, and making up excuses is just so easy.

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    The reason that all of this happens is that your new training program is not a habit yet. People are creatures of habit, and we generally resist change. No big surprise there—if you think about it, you will likely see the pattern. Lasting change require extra effort, and it is not until you make something a habit that changes will last.

    Get in the habit

    The solution is simple: make your new training program a habit.

    That sounds easy enough, but as it turns out, it may not be. Just because you set out to create a new routine, it will requires a fair bit of consistency to become a true habit. To get this going, the first couple of weeks are the most important: this is where you form the basis of the new habit (if it becomes a habit). You have to make sure that you keep any cheating to an absolute minimum. Depending on what kind of person you are, the way that you can do this will vary: below are some very powerful suggestions and by using one of them—or even better, a combination of them—you can make sure you stick with things long enough to form your new desired training habit. After this, you will reap the benefits for years to come.

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    These are the methods I propose:

    1. Get a training partner.

    Doing this is effective on many levels: first, you combine your health and fitness with social interaction, which will make heavy or painful exercise a little bit more enjoyable. Secondly, having a training partner builds automatic positive peer pressure: if you want to skip a session, you don’t just have to convince yourself, you have to call your training partner as well and give him/her a good reason. This alone can make you go the extra mile. The best training partner you can find is somebody who is already in the habit of working out, so you’ll be piggy-backing on their habit. You then reap the benefits of the work your friend has already put in.

    2. Make a bet.

    If you have problems finding a training partner to actually train with you in person, you may be able to make a bet with someone who is doing the same thing you are instead. Agree that for each time you miss a training session when they do train, you have to pay the other person a nominal fee. Now you have voluntarily included a monetary reason to train, combined with the slightly weaker peer pressure of having to tell the other person you missed a session.

    3. Add accountability by telling people.

    By telling people about your new training practice and the goals you have made, you are basically recruiting an army of people who will hold you accountable. If you spread the word on Facebook that you have now taken up running (for example) and post your progress there, people will start asking you what is going on if you miss a session. They want to know about your progress, and posting progress that you’re proud of having achieved will keep you going.

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    4. Schedule the time to train.

    This one is so simple, but is probably the most overlooked thing to do. Don’t just say “I am going to train 3 times a week”—put specific times and dates into your calender with reminders and everything. If you don’t do this, other engagements will soon take over and your training sessions will be few and far between.

    When I took up runnin,g I got myself a partner who is a better runner with more experience; we scheduled our runs at specific times 3 days a week, and I started using the Runkeeper app to post results on Facebook after every session. This kept me going in the beginning long enough for me to form the habit of running.

    What do you do to make sure you keep to your new training program?

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    Featured photo credit:  interior of an old gym for bodybuilding via Shutterstock

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    Last Updated on January 17, 2019

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

    Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

    Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

    Why Is It Hard to Live A Peaceful And Happy Life?

    Our Habitat Has Become Too Technological

    The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

    There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

    How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

    According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

    Too Many People Don’t Want to Unplug

    Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

    The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

    Listen carefully:

    We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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    The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

    Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

    8 Mindfulness Exercises to Start Practicing

    There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

    Are you ready for it? Let’s go!

    1. Pray Daily

    You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

    When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

    Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

    Pray. You won’t regret it.[5]

    2. Pay Attention to Your Inner Thoughts

    A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

    By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

    Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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    If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

    This article can guide you to beat negative thoughts:

    How to Stop Automatic Negative Thoughts When You’re Overwhelmed

    3. Smile Often

    Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

    Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

    Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

    The moment that you smile unconsciously, you then know that you are truly happy.

    4. Organize Your Working Desk

    A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

    When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

    Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

    Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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    5. Celebrate Your Friend’s Victories

    I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

    Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

    What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

    6. Listen to Your Spouse/Partner

    God put someone in your life for a reason. You might as well listen to him or her.

    I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

    I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

    7. Give Yourself a Break from Technology

    You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

    How do you do that? This is my formula:

    First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

    If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

    If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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    If you score more than 35, you need to take action immediately.

    Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

    8. Go Exercise

    Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

    The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

    You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

    12 Benefits of Regular Exercise You Should Know

    The Bottom Line

    It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

    It is possible to live a happy and peaceful life. It only depends on you.

    Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

    More Resources About Mindfulness

    Featured photo credit: Lesly Juarez via unsplash.com

    Reference

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