Now we’ve all heard the phrase ‘consistency is key’ when it comes to achieving our fitness goals. If it’s not your PT or your favourite fitness influencer then it’s the little voice in your head screaming at you when you miss a day or two – we’ve all been there. Now there’s no getting round it, consistency really is key. Though it’s less about doing everything perfectly and more about showing up regularly and making small steps that add up over time. We’ll be diving into some tips that will help you tick off workouts each week, build habits that stick and most importantly cultivate a better version of yourself.
- Set a schedule
Choose specific days and times for your workouts to create a routine. This helps train your brain to expect and prepare for exercise. Research suggests that a consistent exercise schedule can improve adherence to fitness goals. If you’re more of a morning person, an early session can help you set the tone for the day and release those endorphins to have you feeling like you’re on cloud nine. Opt for evenings, if you find later workouts help you relieve the stresses of the day and help you get a good nights rest.
2. Start small
Now we’ve heard the saying … ‘ go big or go home’, but less is more – especially when you’re just getting in to the swing of your routine. Start your workouts at a lower intensity, especially if you are incorporating weight training. Not only does this minimise injuries and allow your muscles to adapt to the new demands, but it also reduces the likelihood of burnout.
3. Track your progress
Now this tip comes with some do’s and dont’s. We’ve all seen the before and after pics on social media where people have significant weight loss in their progress shots. It is important to bear in mind that results take time! Be mindful that while it is beneficial to take before and after pictures and regular weigh ins, it is equally important to not get caught up in the numbers game. Numbers on the scale can fluctuate based on a number of factors, often while weight training an increase on the scale can be reflective of increased muscle mass or fluctuations in water weight so do not let this set you back.
With that being said, incorporate different ways of measuring progress such as observing how your clothes feel on you. When using the scale, try to keep progress checks at least a week apart and at the same time of day.
4. Make it social
Research suggests that exercising with a friend helps hold you accountable. There are many apps available where you can track workouts and compete with friends. A good place to start is with something simple like walking. StepUp is a good app to track your steps. You can add friends and set yourself a daily challenge – whether that be 5,000 or even 10,000 steps. The app ranks users according to their daily steps and shows your steps over the week and month, so you can set challenges between you and your friends and even taunt them if they are veering off track.
