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Consistency in Exercise Habits

Staying consistent, especially in the winter, can be a challenge!



As January finally winds down, it can feel like winter has been an eternity. January is easily one of the seemingly longest months of the year! While it usually starts out with some really excited goals and resolutions for the new year, it quickly begins to feel that we've been working at them for quite a while when, actually, it has been less than 30 days in most cases!


So how can you stay consistent with your exercise habits--or any habits--when they begin to feel like a chore and motivation begins to wane? Check out these tips below:


1. Pick a time and make it a priority!

For many, this could be the same time every single day. But if your schedule varies, look ahead to your week and see when you can reasonably block out some time for yourself. Keep this commitment! Just like you would keep a doctor appointment or a parent-teacher conference appointment, protect your workout time!


2. Establish a routine.

Find a trigger that will always remind you to work out immediately following that trigger. For example, if you are getting up and getting the kids to school, make it the trigger to workout. Whether that means driving to the gym to take a class or going home to start a workout. Setting up these behavior triggers will help you to establish a routine. Especially if kids are involved. If they enjoy going to the gym, they will begin to ask you when you are taking them to the gym--instant accountability partners! This is key to success. Just like brushing your teeth every morning after eating breakfast, find a trigger to alert you that you will always workout after this one thing happens in your life.


3. Have a workout plan in place.

This could be a doing the same YouTube video every Monday, or running the same distance on the treadmill 3 times a week, or following a specific workout calendar you found on Pinterest. There is no shortage of free fitness resources available. Many streaming platforms have them, the internet is full of free content and your local library usually has videos or streaming apps that will give you access to workout resources.

Whatever workout plan you want to follow, make sure it is readily accessible and easy to track.


4. Track your progress!

Track what is important and meaningful to you. If you want to track that you worked out, great! Get yourself a calendar, a red marker and put a giant "X" on the days that you workout.

If you want to track how many miles you ran, maybe it will be more meaningful to you to keep a running journal and note how far you ran, your pace and how you felt.

If you want to track inches lost, measure yourself at the beginning of each month and compare.

By the end of the month, you will see how successful you were at sticking to your workout routine. If you are unsatisfied with your results, fix it and do better next month.

5. Accountability.

Find that one person who you know is trying to focus their lifestyle on fitness related goals such as yours.

Whoever that one person is, contact them and ask them if they could be your accountability partner.

It doesn’t have to be complicated; keep it simple! A quick text every day to check in is all it takes.

Have one person ask, “Did you work out today?” or “What was your workout today?”

This simple communication tactic will help trigger your mind to not skip the routine but to be true to your word.

You told your accountability partner you would work out so many days a week, so be sure you are honest with that person as to when you did and didn’t exercise.


Remember, YOU are in control of your consistency. YOU are the one who makes exercise a priority or lets other things get in the way.


If you are needing a plan to help get you to your goals, reach out! Personal training and workout plans are available!


Kelly Sherman, MS, NC, CGP, CPT, is a holistic sports nutritionist specializing in athletes transitioning from high school athletics to college athletics. She has a master’s degree in nutrition and is degreed in exercise science as well as a certified personal trainer. With over 20 years of experience in the field, she combines the best of both nutrition and sports sciences to best help her clients reach their potential. To nourish is to flourish!


All content of this blog is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this blog.

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