Written by Marissa Hoen | March 29 2021
You may find it surprising that as a 4th year Kinesiology student, a Registered Massage Therapist, and someone who absolutely LOVES movement, I still find it challenging to stay consistent in a workout routine. COVID changed the gym scene, ending drop-ins and beginning a period of appointments and limited time in the gym. Before this time I found it so much easier to stay consistent because I had my gym, I could show up the minute I had an ounce of motivation, and I didn’t worry about how my gym could potentially expose me and my close contacts to COVID. It has now been over a year since beginning these changes, and now I feel ready to get back into consistent training. I feel ready to take control of my workouts and reach my goals- who’s with me?!
Let’s start by focusing on what we can do to take back control of an aspect of our lives that will make us feel empowered, strong, and able to take on what life has to throw at us. Let’s address the obstacles to our consistency, leave our excuses at home (or push them out the door) and focus on simple steps we actually have control of.
Make a list of all of the things that are holding you back from getting in that workout. Seeing them all written out, can you identify which obstacles are mental/emotional, physical, financial, etc. Different barriers require different solutions, some simpler than others. The obstacles that we can alter here and now are the mental barriers. These aren’t easy to overcome, as you may have deep beliefs that lead you to think a certain way. When you become aware of your thoughts around exercise, you have the ability to address them and change them.
Find movements you actually enjoy! There are so many ways to get in a great workout. Whether it be dancing, hiking, or weight lifting, there is a movement out there that will make you excited (or at least it will make the time fly!). If you haven’t found your movement yet, don’t give up! Anyone reading this has access to the internet- a portal that shows you all kinds of movement, you just have to search for it!
Once you’ve found your movement, schedule it in! When you accept that exercise is just a part of life, a non-negotiable to being a human, you’ll need to make some time for it. One of the greatest excuses is the infamous lack of time. I totally understand that people have different levels of responsibility which take a great amount of time away from their own self-care. For people who truly feel like they don’t have time, go back to step 1 and see if there is any way you can find barriers related to time that aren’t really necessary (or that you can delegate to someone else). It may take some creativity and a reorganization of plans to create a more sustainable schedule that promotes your health!
On the flip side, try to be open to changes in the plan. It’s morning time and you wake up an hour late because your phone died or you had a really bad sleep that night or your sister called and needed to vent during your scheduled workout time. It happens. Life happens. Sometimes I get so pumped on a consistent morning workout, that when I wake up late I feel like I’ve already messed up. This is when schedules should be broken! If there is still time in the day (and you aren’t sick/injured and need to take a day off), get on with that workout! Be aware of the thoughts that are holding you back, bid them adieu, and get moving!
Get an accountability partner! It’s hard to workout consistently without a little help from a friend. Maybe you ask your brother to text you daily, asking how your workout went. Or maybe you don’t really know where to start with your workout, and instead you join MOVE, have a program created for you, and have members all around that can cheer you on.
The challenges in becoming consistent in our workout routines and in progressing these plans are endless. Many of these challenges however, are mental excuses that we create and perpetuate ourselves. Sometimes these excuses become emotionally tied to us, leading us to believe that we can’t do it. Avoiding the gym to lower your risk of COVID is not what I’m talking about here. That is a rational step to take during this time. The excuses I’m talking about sound something like, “I can’t do any exercise because I don’t have the same equipment that they do in the gym” or “I just don’t have time to exercise” or “I’m just not the type of person who works out”. These are examples of limitations that are created by the mind, holding you back from feeling the benefits of pushing through a workout and reaching your goals.
Taking control of your workouts doesn’t mean you have to do it all alone. Greater enjoyment (and retention) comes from exercising with a friend or in a community. To take control means to own our part in the training process. We need to show ourselves that we can commit and recommit to our goals each day. We are worth it!
Image credit can be found here: https://www.vectorstock.com/royalty-free-vector/mission-possible-rubber-stamp-vector-11853163