Thursday, September 20, 2012

How to Build the Exercise Habit

HELP!!!!
I want to exercise or I started to exercise but...
I don't have the time
I have no where to exercise at home
I have no motivation
I am not seeing results
I am sore
I am tired
Something came up and now I can't
It is easier to quit

Have you ever said any of these?  I know I have said ALL of these and more!



Do you need help building that exercise habit?  I needed it desperately and luckily it was my coach and support from my challenge group that I was able to succeed!  I built the exercise habit and now it is part of my daily routine. 

YOU CAN DO IT TOO!!

Is there a secret?   No!

Very simple, there are a few steps you can take TODAY to start making exercise a habit!

1.  SET YOUR GOAL
 
"If you don't go after what you want, you'll never have it. If you don't ask, the answer is always no. If you don't step forward, you're always in the same place."
 
What do you want to achieve?
  • Bigger muscles?
  • Lose weight?
  • Toned body?
  • More Energy?
Exercising can be used for several means.  Start by setting a definite goal.  What is it that you want?
Don't try to achieve more than one thing at a time.  Start with one goal- make it easier on yourself.  Remember you are just beginning!
Once  you have attained that goal, then you can work towards  your next goal whatever it may be.

Log your progress on your Team Beachbody Profile Page!


2.  SET A DEADLINE
Set a date by which you will reach your goal.  Write your goal and deadline on a piece of paper and put it somewhere you can see it multiple times a day.  A great place to put your goal would be on your nightstand, mirror, bathroom mirror, refrigerator, car dashboard, or computer screen.  Look at it when you wake up and look at it when going to bed and of course look at it multiple times throughout the day.  This will act as a constant reminder of your goal. 

You can auto-schedule your workouts in the Team BeachBody WOWY SuperGym.  (In order to have access to the SuperGym you need to first create your Team BeachBody profile page/free membership - go HERE to do that if you have not already!)  This way you always know what is on your workout schedule for the day and the rest of the week if you need to plan other activities.  You always know what you need to complete!

3.  MAKE A PLAN
Once you have set your goal, you must back it up with a plan.
  • Which program are you going to complete?
  • What obstacles must you overcome to achieve this?
  • What time of day will you workout? What will you do if something comes up?
  • Where will you workout?
Your time is precious! Make the most of it and be productive! Planning ahead can ensure your success!

4.  EXERCISE FIRST THING IN THE MORNING. 
When you have just had a rough day, it can be hard to train for 30 minutes up to an hour.  A solution is to exercise first thing in the morning:
  • Wake up early
  • Workout
  • Eat Breakfast
  • Prepare the stuff you need for your day (better yet, do this the night before)
Giving yourself that extra thirty minutes to one hour in the morning, you are one step closer towards reaching your goal!  Now, you have the whole day ahead of you to get done what you need to get done!

5.  STICK TO YOUR PLAN
The days you do not feel like exercising, are often your best days.  Maybe it is the mind-body connection: the body says no, but the mind says go.  The body eventually catches up to the mind and goes too! You will feel so much better after you get  your scheduled workout in and done! 


 
 
 
If you do not feel 100% healthy, still exercise for the day but train at a lower intensity.  Mostly all moves out there can be modified for low impact.  You need to keep your mind focused on your goal! Remember, the more you exercise, the more you build the habit.  Stick to you plan!

"There are plenty of difficult obstacles in your path. Don't allow yourself to become one of them." - Ralph Marston

6.  GET A SUCCESS PARTNER
If your training partner quits then most likely you will quit too!  However, if you training partner hangs on, you will hang on too.  It will be a challenge!

Think of your friends, family, work associates, mommy buddies? Who is motivated? If you do not want to ask someone you know to be your success partner then join one of my challenge groups and buddy up with someone in the group!  Find a success partner, Find that accountability partner. 

My partner and I text every morning when we wake up to make sure we are awake and ready to workout!  We also text each other after we are finished our workouts too!  We are there to push each other and hold each other accountable for getting up and getting our workouts done for the day! I do not want her to let me down and I do not want to let her down. 

Most people know that getting into exercising is not easy, they know because they have been there before themselves!

A good training partner will motivate you and help you achieve your goal.  If not, keep on looking for that right person for you!

7.  BE CONFIDENT
You can achieve whatever you want, IF and only IF you believe you can do it! Having a clear goal and a plan will arm you with self confidence!



The experts say it takes 21 days to create a habit.  Personally, it took longer than that for me to create my exercise habit. It honestly took me a couple of months.  Everyone is different! Just know it will take some time.  During the first few weeks you will need to push yourself to do your workouts.  As time goes on it will become easier - the habits start to take over, pushing you to workout!

Write this next to your goal and deadline:

"If they can do it, I can do it!"
 
 
 
Need some assistance getting started?
Message me alysonhorcher@gmail.com.  If you haven't already signed up for your free membership with Team BeachBody go do it now, What are you waiting for?  CLICK HERE
 
I will be there with you every step of the way, all you need to do is to say
I CAN!