How Do You Stay Consistent With Workouts? My 3 BEST Strategies...
A few months ago I wrote a newsletter about how I had exercised 111 out of the past 113 days. Since that newsletter was sent on December 2nd, the only day that I have not exercised was Christmas. I don't say that as a flex in anyway, and trust me, not every workout is 'hard'.
Yesterday I my workout was the bike for 30 minutes, never got my heart rate above 120, and stretched for 20 minutes afterwards...it's okay to have easy days people.
What I'm getting at is that to achieve consistency you need to have one overlying skill.
A plan. Specifically a 3-piece plan.
What's a 3 piece plan? Ah, so glad you asked.
Piece 1- you need to make time. I heard a quote in 2024 that said "There is a difference between finding time and making time. Once you make time you become unstoppable". That quote hit home. If you 'hope' to workout at lunch time, or 'hope' to get in a workout after work...you're probably missing more workouts than you'd like. Make time, don't hope you find time.
Piece 2- along with making time, you need an anchor activity. If you've followed my writing and coaching thoughts for any length of time, you've 100% heard me mention this concept before. An anchor activity is something you do each week- typically with a level of accountability behind it- that 'anchors' your activity floor. Spin classes, pick up sports, walk and talk dates with friends, anything that you can set it and forget it in your schedule. These activities are so important and valuable for keeping your fitness floor relatively high.
Piece 3- A workout program. By far the easiest way to stay consistent is by following a plan. Not only does a workout program give you the road map to follow during your training session, but it eliminates all decision fatigue. There is no 'what am I going to do today?'...an amazing feeling when you show up at the gym after a day of work, or early in the morning. Last, when you have a plan, you know what to expect as far as time allotment, one of the biggest barriers we try to overcome.
10-weeks of progressive dumbbell workouts! Take the guess work out of your workouts and get a STRONG start to 2025!
As we start to really lock in on 2025, this is the time that goals either get pushed to the wayside or locked in. If YOU are looking for a plan to follow in the gym, I just released my first program, "Dumbbell Decathlon", a 10-week dumbbell based strength training program. It's 4 workouts a week, every movement has a detailed coaching video available, and you get lifetime access to the program upon purchase (it's yours forever!). If you want to check it out, and scoop the introductory sale price of $79, click here!
Until next week,
-Casey