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Hey there, fellow fitness enthusiasts! We all know the struggle of not being able to stick with a fitness routine. Life throws curveballs, and it’s easy to lose our way. But fret not, because I’m here to share five crucial strategies that will keep you on the path to achieving your fitness goals.
1. Start with Realistic Fitness Goals
Let’s begin by setting the stage for success. Whether you’re just starting your fitness journey or getting back into the groove, it’s crucial to set achievable goals. Don’t aim for two-hour hardcore workouts right off the bat; keep it real.
Start small and build from there. Whether it’s a daily walk, a swim, or a yoga routine, choose an activity that you can commit to without feeling overwhelmed. Once it becomes a non-negotiable habit, consider adding another practice to mix up your fitness routine.
Remember, non-negotiable means no excuses, even on rainy days or scorching hot ones!
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2. Mix It Up: Cardio, Strength, and Flexibility
For a balanced fitness routine, focus on three key components: cardio, strength training, and flexibility. If your first practice is cardio, like walking or swimming, your second should involve strength training.
You can opt for weightlifting, yoga using body weight, resistance bands, or weight machines. But here’s the kicker – there’s a third component: flexibility. As we age, keeping our joints mobile becomes essential. Incorporate stretches to maintain flexibility.
I’m a fan of holding stretches for extended periods, especially for hips, shoulders, and back. Consistently challenging your body in these ways will yield noticeable results and keep you motivated.
3. Reward Yourself (the Right Way)
Celebrate your fitness milestones, big or small. But when I say reward, I’m not talking about a cupcake binge. Instead, treat yourself to something that reinforces your healthy habits.
It could be as simple as taking a refreshing shower or sipping a cup of coffee while you enjoy some quiet time reading emails or checking your social media. If you haven’t tried meditation, consider it; it can be a delightful post-workout ritual.
Find something that excites you and adds a positive touch to your fitness journey.
4. Embrace Rest Days
Remember, rest is not the enemy—it’s just as crucial as exercise. Mix things up in your routine by doing less intense activities every other day. Here’s an example:
- On Monday, Wednesday, and Friday, include a 20-30 minute walk followed by a challenging 20-minute weight routine. Follow that up with some stretches and a short meditation.
- On Tuesday and Thursday, opt for a walk and focus on challenging stretches, followed by a short meditation.
- During the weekend, enjoy your walk, and maybe throw in something fun like a bike ride to your favorite market.
This way, you’re getting your dose of exercise every day while allowing your body to recover and adapt. The more movement you incorporate into your day, the better you’ll feel, and the more motivated you’ll be to keep going.
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5. Weekly Meal Planning Frees Up Time To Stick With A Fitness Routine
Proper nutrition is the backbone of a successful fitness routine. Dedicate time each week to plan your meals and snacks. Make it a Saturday morning ritual to map out your meals for the upcoming week, and then hit the grocery store on Sunday to stock up on essentials.
This routine not only saves time but ensures you maintain a well-balanced and nutritious diet that complements your workouts. With a meal plan in place, you’ll be less tempted by impromptu fast-food cravings.
And if you’re feeling adventurous, consider meal prepping for the week. It’s a time-saver that offsets the time you invest in your exercise routine.
6. Indulge in Moderation
A sustainable fitness routine isn’t about deprivation; it’s about balance. Allow yourself occasional indulgences without guilt. It’s all about moderation, not an all-or-nothing approach.
You can enjoy your favorite treats from time to time while staying committed to your fitness journey. Balance is the key to long-term success.
7. Identify Emotional Eating Triggers
Emotional eating can be a stumbling block on your fitness path. To tackle this challenge, recognize what triggers your emotional eating. Is it stress, boredom, or emotional distress.
Find healthier ways to cope with these emotions, such as practicing mindfulness, taking a walk, or engaging in a beloved hobby. Redirect those impulses and align your eating habits with your fitness goals.
8. Consistency Is King
Consistency is the secret sauce for building lasting fitness habits. Begin small and gradually add more to your routine. For instance, start with a 20-minute daily walk for five or six days a week. Overwhelming yourself is a recipe for failure, and we don’t want that for you.
Remember, it’s about creating manageable steps that fit into your daily life. Small actions, repeated consistently, lead to big results.
9. Build a Support Network
Lastly, don’t underestimate the power of a support system. Whether it’s a workout buddy, a fitness class, or a wellness group, having like-minded individuals around can boost your motivation and commitment.
Surround yourself with people who share your goals and values. They can provide encouragement, guidance, and accountability.
By including these strategies into your fitness journey, you’re setting yourself up for a healthier and more consistent lifestyle. Keep in mind that it’s the small steps and gradual progress that lead to lasting wellness. Stick with it, and you’ll see lasting results in no time!