Make Your Workout Stick into Your Life

Sundays are my preparation day. I make my lunches/dinners for the week. Sometimes that just means making sure I have all my ingredients for a crock pot meal on Tuesday to go along with the lunches and dinner I make ahead of time. I know I have to make 10 meals and I mix it between hot meals and salads. I try to give a variety of food combos and themes so that I don’t get bored with my food during the week and crave other foods that aren’t beneficial to me.

Clothes laid out for 5 days
Clothes laid out for 5 days

I lay out my clothes for work for the whole week. I got the idea from a friend of mine who works in an office and has a lot of components to getting dressed in the morning. I’ve found that it works for my work clothes and workout clothes. Having all pieces ready to go in a folded bundle, neatly on a chair means I don’t have to think about clothing in my nightly routine or in getting out the door in the morning.

I check my agenda planner at the beginning of my work week. As much as everything is digital, I keep my written agenda my main go to and then sync my digital to that. Sometimes writing things down helps me remember my week better. I want to make sure I have my workouts written down. I also include any fitness classes that I plan on taking. I shuffle and schedule anything else I have to do around work and my workouts. This makes them the priority. If I were to schedule workouts around the things I want or need to do it would allow for too many variables and for me to make excuses. I can’t tell you how many times I’ve needed to go food shopping and workout. If I go food shopping first I don’t get to my workout but somehow when I get an hour in at the gym, I get through my grocery list as well. I am much more productive when I get my fitness sessions in.

Make your fitness journey a WIN. No matter the goal, weight loss, marathon, batting average, you need to equip yourself with the Tools of a Success.

Schedule. Schedule work outs like you schedule meetings with your boss or doctor’s appointments. They are important commitments to yourself. You don’t miss appointments at the auto body shop or the hair dresser so you don’t miss appointments with your fitness either. You are booking time with your body. Set alarms in your phone, reminders and update your calendar.

Logistics. Take into account everything that may effect your workout. Book time for the work out AND for travel to and from the gym. If your going to the gym or if your running outside, take into account the weather and time of day you are training. Peak hours at the gym might mean you don’t get a piece of equipment you want and you’ll need to be more flexible. Also, pack clothes for whatever you are doing after the gym, work or a date. Just in case you run over time.

Gear. Lay out your workout clothes for the week.  Pack your workout bag. Anything you may need keep in there all the time. Deodorant, pre-wrap, tape, padlock, or a snack for example. Having everything in one place all the time will help dwindle your excuses and help keep you focused and motivated.

Stats. Take your measurements. Know your short and long term goals. What is your waist and hip measurements, weight, BMI, body fat percentage, blood pressure, 40 yard dash speed, 1 mile run time, and/OR vertical jump height. Track your stats regularly (weekly, monthly, quarterly). Your stats should coincide with your goals. Don’t drive yourself nuts and weigh yourself everyday.

Do Work. When you get in the gym don’t just walk around aimlessly. Having a plan for your workout will ensure you get in the most sets and reps for your time. Plan your workouts. Write down all of your exercises for each day, and your theme or goal for the week. Capitalizing on the time you have with lead to results.

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Make your workouts a priority. Set yourself up to succeed at each one of them. It is understandable that things change and need to be adjusted. When you have a basic schedule shell, the things lower on priority should be what is moved or cut out of your day. Your workout should not be on the top of your cut list. Make time for your life between workouts not time for your workouts in between your life.

Play Hard, Get Fit!

*L*