The beginning of the year has passed, and many people might already be faltering in their resolution to work out again or more. Now it's time to: stick with it at all costs. But what could help you turn your initially euphoric start to exercise in January into a permanent and stable fitness routine? We have already shared valuable tips and tricks in our article "The Right Motivation - How to Make Fitness Fun", which we would now like to expand a bit. So here are our ultimate tips for sticking with it to turn your initial boost into a lasting workout routine, ensuring your sport accompanies you consistently over the long term and keeps being fun!
1. Write down a plan!
A good resolution is a great motivation, especially at the beginning, but it is even better if you write down exactly what you plan to do. And literally: write it down. Take a large piece of paper and a pen, because your brain stores such things differently than if you just think about it and merely make a plan in your mind. Be specific. So more specific than: I'm going to work out twice a week. Rather something like, for example: Monday go running at 19 for 30 minutes, Tuesday rest day, Wednesday workout 45 minutes at 19.00 (write down which one exactly), and so on. The more specific you get, the more you hold yourself accountable to carry it out in exactly that way. Specific times, days of the week, what exactly you do, how long you work out, and, if applicable, who you do it with will help you do this.
2. Create an alternative plan!
Be sure to create a Plan B if Plan A doesn't work out. And write that down, too. Let's stick with the example from above: You can't go for a run on Monday because it's pouring rain, or freezing rain has turned the route into an ice rink. In that case, design a specific alternative workout for Monday in advance, such as riding 30 minutes on the ergometer at home using workout program XY. If you have a rowing machine at home, then do a short rowing session instead. You get the idea, right? Do this for all your planned workout sessions – come up with an alternative for each one and write it down.
3. Identify, write down, and solve problems in advance
Let's go one step further: Make a list right from the start of things that could prevent you from implementing your training goals. Note down potential solutions. Examples: Your child is sick. Shift your morning running session to the evening when your partner can watch the child at home. Or you get an additional appointment request on your daily schedule. Think about whether you can either reschedule the appointment to a rest day or do the workout before or after. The more potential obstacles you can think of, the better. Write down the best possible solution for every obstacle.
>> Click here for the blog article: Family Workouts - Fitness for Everyone
4. Visualize your goal!
In our previous article on the subject, we already mentioned the tip of imagining how you will feel after working out. Going one step further would be the visualization of your new self. Are there old photos of you where you are slimmer? Great, hang that photo on the fridge or somewhere else you walk past every day. That is the goal you are pursuing. Every time you glance at it as you walk by, you'll be re-motivated to complete today's workout session no matter what. The person with that figure in the picture is your goal—stick with it, and you will reach this goal. It probably works best with your own photos, but you can also use a realistic or extremely motivating photo of another person who has already achieved this goal or serves as a strong motivator for you.
5. Outsmart your laziness!
Intentionally set a little trap for your brain: Send your workout plans for the coming week to a friend or your coach. That person can then provide external feedback and check in on you. And who wants to be in the embarrassing position of confessing to their best friend or coach that they skipped the scheduled workout? Exactly, no one! This will help you stick with it and actually follow your weekly plan to the letter. Remember: there are no excuses, because you've already eliminated them with your problem-solving plan and Plan B workout plan.
6. A little workout is better than no workout
Speaking of sticking with it: The rule here as well is that a little exercise is better than none! For whatever reason, you can't complete today's workout session? Plan B isn't working either? Then do a quick session of yoga, grab your jump rope, or do 100 jumping jacks or squats. That way, you don't have to report to your secret training tracker in the background—to whom you send your weekly plan—that you did nothing at all. Instead, you can say: At least I accomplished X or Y. Every little bit of exercise is better than no exercise; it's that simple.
