I think most people agree that it is difficult to get into the habit of working on their fitness every day. Sure, they might feel motivated one day and do a lot of really great work, but will it last a week? A month? It is really hard for people to reach their fitness goals when they don’t have established habits that help them to get there. So here’s my guide on how to make good fitness habits for all of you out there who, like me, struggle to keep your fitness commitments.
One Bite At A Time
I mentioned in the opening paragraph that sometimes people feel particularly motivated one day to make some great progress on their fitness. You might decide to just run a couple of miles one day. Or you might do a really challenging class at a gym. You might even just do some crunches, and that could be a lot! The thing is that these random fitness spurts are just that–spurts. The key to making really great habits is doing them day after day after day.
But if you bite off more than you can chew from the get-go, then you are more likely to fail than if you just take one little bite at a time.
So what does that mean, to take one bite at a time? It can mean different things to different people, and this is based on your fitness level and how successful you’ve been in the past in keeping your habits.
If you have a poor track record for keeping your commitments to yourself, then start with a tiny bite. This could be like 10 minutes of BionicGym a day. Or if you are a little more committed to your fitness, you could commit to 30 minutes of BionicGym plus some ab work.
The trick is to know yourself and be completely honest with yourself. If you make a goal that is too hard, then when you fall short, you might feel so discouraged that you give up entirely. Or you might move from fitness goal to fitness goal without following through on one particular one.
You might still be a little stumped about what you would do yourself to give yourself an appropriate bite. I would say that I am a moderately active person. I do work on my fitness, but I’m not a professional athlete. But I am really good at following the rules that I make for myself. So since I already do a BionicGym workout every day, a goal that I could make for myself is to do 50 crunches and a 1-minute plank each time I finish a workout.
This is a great goal for me because I use BionicGym to lose weight and to keep my heart-healthy, but I’d love to develop my ab muscles a little more. Now, I know that I could really push myself and do a full ab workout after each BionicGym session, but I know that I would get exhausted really easily. So for now, this small addition will be enough to improve my abs without burning me out.
Tie It To Another Habit
Another reason why the habit that I want to develop mentioned in the above paragraph will work is that I’ve tied it to another habit. Everyone has established habits in their life. You might think that you are disorganized or don’t have anything figured out, but give yourself a little credit where credit is due! You have to have at least one habit that you can find.
So as I explained above, I already am pretty committed to my daily BionicGym workout. So it’s easy for me to just add on a little bit of ab work afterward. It’s not so much that I will really dread it, but it’s enough that it will make a difference if I can keep it up for several weeks.
Because I am good at keeping my BionicGym workout commitment, and I’ve kept my bite small, I’m very confident that I will be able to improve my fitness habits with ab work.
So what if you don’t have an established fitness habit right now? You are not alone. Everyone has to start somewhere and you are starting fresh! So instead of a fitness habit to tie your new one to, tie it to a different kind of habit.
For example, I am really great at brushing my teeth. Sure, it’s not a big deal, but it is something that I will do every day and I’m so committed to it that I will risk being late to work so that I can brush my teeth first. A habit like this is great to tie your new one to. You could say, “I won’t brush my teeth until I finish my BionicGym workout.” That might be torturous for you, but if it’s effective, then use it!
Do A Little More Each Day
This section of developing a habit has two meanings. And I’ll explain why both are essential to developing good fitness habits.
Give It All You Have, And Then A Little More
At the end of the day, I’m usually exhausted. The last thing I want to do is to work on any fitness goals, organize things, or plan ahead for the next day. However, I know that if I just do one more thing than I think I can, my day is so much better and I feel so much more accomplished.
This isn’t just about fitness. If I want to be more organized or clean in my home, and I feel like I have nothing left, then I will spend just 5 minutes doing one more thing. I can do anything for 5 minutes. If I just spend 5 minutes doing the dishes, that is 5 minutes I don’t have to spend the next day, but it is also going to help me feel happier and in more control of my life.
Telling your body that you are the boss is essential to having successful fitness goals. Your body will always want to quit before your mind does, so it is important to tell your body that your mind is the one in control. And doing one more thing than you think you can do each day will show your body who is boss and it will make you respect yourself more.
When you respect yourself, then you will take care of yourself better and make better choices more consistently. And that is what fitness goals are all about.
Get More Intense
The other side of doing a little more each day is building off of your previous work. I might have the goal to work up to 50 crunches in a day. I might only be able to get to 25 on the first day. That doesn’t discourage me! I now know what my baseline is and I know what my goal is. So each succeeding day, I will add on just one more crunch. Maybe I can do more than one, but I will be able to see my progress easily when I do just a little bit more each day.
This is also an essential part of your fitness goals especially. If you are trying to be cleaner, there might be a point where you feel like you have a very clean house with all the things you are doing. With fitness, it is possible to plateau if you do the same thing every single day. It is important to make your fitness goals buildable so you don’t plateau. The good news is that you don’t have to endlessly add crunches to make things more intense. Especially if you have BionicGym, you can move up a level, or you can work out for longer. You can even purchase the HIIT interval training BionicGym that will give you just a little more edge to your workouts.
Whatever you choose to do, try to make it fun!
Spend Time Planning
Another essential part of building good fitness habits is to spend time planning what you are going to do. Sure, you could go to the gym and wander around looking at machines and wondering what you want to do and then just come home after running on the treadmill for 10 minutes. Who else has been there? Or you could do a little bit of research and find out what you should do to build a good routine in the gym.
What I love about BionicGym is that it is so easy to make a fitness plan. Sure, there might not be a huge variety, but you can easily figure out a good routine that will keep you losing those calories each day.
It can be easy to tell yourself that you can skip your workout for the day, especially when your workout is from home. So one of the ways I like to plan for my fitness goals is to make some kind of chart. There are a lot of charts online where you can color in different images based on your goals. Or you can make your own. Either way, it makes it fun to see a little visual of the progress that you are making. This is especially important when you have a hard time losing weight and need some off-scale victories.
When you are trying to lose weight, it is just as important to plan out your food as it is to plan out your workouts. Exercise can wear you out and you might be tempted to get a quick fix of energy from a candy bar or some other food that isn’t good for you. Even if your body is saying it wants healthy food, if healthy food isn’t readily available, your body just might get junk.
So just like you have a routine prepared ahead of time so you know what you’re going to do beforehand, you should plan out your meals, right down to the snacks. Fill your pantry with healthy snacks like trail mix or dried fruit. Fill your fridge with cut vegetables and protein sources. Then you will have healthy snacks ready to go whenever you have a craving.
Spend Time Prepping
A plan isn’t worth a whole lot if you don’t prepare for it. You can make a list of all the food that you should eat and all the exercise that you should do, but if you don’t go to the store and get the food or if you don’t get up in the morning for the exercise, then you aren’t going to make much progress.
The great thing about BionicGym is that it doesn’t take a lot of prep work to do. What I would do, is set your alarm clock for a bit of time before you need to wake up, so you can get up slowly. It is always easier for me to get out of bed if I’ve hit the snooze button once. Almost like a warning that it’s time to get up. If I were going to the gym, then I would set my clothes out early, but since BionicGym is so convenient that you can do it in your underwear in your bed, you don’t have to do a whole lot of prep work.
One thing I would recommend is charging it each night. That way you aren’t ever foiled by a low battery.
You probably know where this is going. Most fitness gurus will preach that you need to meal prep for successful fitness goals. And this is absolutely true! There are a lot of delicious foods out there that are super healthy for you. It isn’t hard to find great “diet” food. The diet food that is terrible is usually the food that is trying to imitate treats. But if you are just looking for food that is just plain healthy and delicious there are a lot of options out there. Stir fry, egg burritos, salads are just a few of the great choices. The problem is that they all take a bit of prep time.
There isn’t anything easier than a frozen pizza, but that is a really horrible choice if you are trying to lose weight. Especially if you are planning on eating the whole thing solo…ahem, raise your hand if you’ve been there! So what you need to do is to make healthy meals just as easy as heating up a pizza. Do all your chopping one day a week. Many people like to do it Sunday so everything is prepped for the workweek.
Then plan out which things need to be eaten first to maintain freshness. I always try to get through my produce first because a lot of produce isn’t great if you freeze it. Then the things that I can freeze, like meats or vegetables like onions and peppers, I’ll leave to the end of the week. So I could make a great omelet or some grilled chicken with stir fry vegetables toward the end of the week without sacrificing flavor or texture.
Planning and prepping go hand in hand, you can’t be successful with one without the other.
All in all, the secret of how to make good fitness habits is discipline. If you are sick and tired of feeling sick and tired about your body, and you’re ready for some serious changes, then there’s no time like the present! You CAN make and keep your commitments to yourself. If you’ve had difficulty in the past taking yourself seriously and doing the work, that is no indicator that this time it won’t work. As long as you take the time to plan, prepare, and know that you’ll have to push yourself every day, then you absolutely can reach your goals.