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Have you ever wondered what the magic button is when it comes to sticking with an exercise program? We surveyed several people to find out what is important to them when it comes to attending a gym and sticking with an exercise program.

#1 Accountability

In a recent post I shared a story about the obstacles that came up for me one afternoon when I was supposed to meet my daughter at the gym. It is quite entertaining pop over to “Accountability” if you’d like to read more about that!

Accountability is the number one reason people “show up” in life. Whether it be starting an exercise plan, eating healthier or attending a function or event, humans are more likely to follow through if there are people who are counting on them. Who is counting on you to “show up”? Is it your spouse or kids or perhaps a friend? Perhaps it’s a personal trainer or coach that you have hired. It all comes down to being accountable to others AND being accountable to yourself.

I find that most people find it challenging to be accountable to themselves alone. It is easy to let life and excuses get in the way of your personal dreams and goals especially when it comes to fitness. Having an accountability partner, someone whom you will show up for no matter what, is extremely helpful to keep you on track.

Find a buddy, a coach or perhaps your dog Fido and set it up. By the way, Fido is a great accountability partner. If he is anything like my yellow lab, Wallace, he will bounce straight up in the air the minute he sees your tennis shoes and race to get to the door, knocking over anything that might be in his way.

Whomever your accountability partner is, commit to each other and keep “showing up”.

#2 That Warm and Fuzzy Feeling

A friendly face at the desk when you check in at your local gym is always good but a teacher, coach or class member that smiles when you walk through the door and greets you by name is the best!

I recently went to a CrossFit class at Humboldt CrossFit. It was a class time that I don’t typically attend but my schedule that day had changed and this was the only opportunity for me to get a work out in. A coach that I hadn’t seen in a while was there to coach the class. When I walked through the front door, he looked up and waived. Then he proceeded to walk over, give me a high five and said it was good to see me. This type of a greeting gives you that warm and fuzzy feeling that makes you feel included and a part of the group. It also makes you feel like someone might actually miss you if you don’t show up.

#3 Having a Personal Goal

For #3 Having a Personal Goal, I am  not necessarily talking about a goal to lose weight or to fit into that dress you look SMOKING HOT in before an upcoming wedding or class reunion. While losing weight might be part of the bigger picture that inspires you, many people easily get demotivated if they don’t see the results on the scale they were hoping for.

Instead, I recommend setting up a goal for a special event that will inspire you. Something that as you move closer to the event you can see the changes in your body such as increased strength, endurance and flexibility. Sign up for a 5k run. Plan a vacation that includes physical activity such as snow skiing or paddle boarding.  Plan a weekend hike to an inspiring lake or waterfall with a group of friends. Set up “training” dates and progressive work out goals for the group and for yourself.

For example, if your thing is to run a marathon, you will need to follow a training schedule over several months to progressively build your endurance and train your muscles to sustain long periods of movement. Do a Google or Pinterest search for sample training schedules or join and existing running group.

Visualize yourself at the event while doing your training. Imagine what it feels like to be out on the course or crossing the finish line. Feel the exhilaration of skiing down the slopes or breathing the clean fresh air when you reach that lake or waterfall. These positive visualizations will help inspire you to make fitness a priority and to enjoy the journey.

#4 Integration Into Your Day

Make fitness part of your daily and also weekly routine. I personally enjoy exercise but I have, to admit, when I get busy, it is often the first thing to go. A good friend of mine suggested making exercise as important as eating, sleeping or brushing my teeth. I would never go a day without brushing my teeth and I certainly would not skip a meal! Well unless I am intermittent fasting but more on that in another post.

Plan ahead when and where you will do your work outs. For some of us, it’s setting aside a particular time of day. Some people like to workout in the evening while others find an early morning routine better. I personally find working out in the morning best. If I wait until later in the day there are any number of reasons (or should I say excuses) that can arise. For me to work out at the end of the day, I definitely need an accountability partner!

Plan a weekly or even monthly routine. This is particularly important if you are training for a big event but I find it beneficial even when just maintaining a steady fitness program. I like to vary my workouts to include some cardio work, some strength work and some lighter restful days. A sample weekly plan for me would look like this:

  • Monday – Spin/Cycling class (cardio workout)
  • Tuesday – CrossFit (Strength workout either at the gym or at home)
  • Wednesday – Spin/Cycling class
  • Thursday – Gentle Walk (Rest & Recovery)
  • Friday – CrossFit (Strength work out)
  • Saturday – Fun day! (Usually outside such as a walk, hike, bike ride, gardening or yoga.)
  • Sunday – Gentle Walk (Rest & Recovery)

Ok so now that you have seen my weekly “plan”, let me give you my full disclaimer. While my weekly plan is always some variation of the above, I rarely do all of that! If I get in 4 days of activity I am stoked! Five days and I feel like a freakin’ rock star! I shoot for the stars and create the plan as I know without a plan I’m not likely to get a single day of exercise in.

Failing to Plan is Planning to Fail –  Benjamin Franklin

#5 The Doctor Told You To

Hopefully you never get to this point but if you do, it might be just the motivator you need to get moving! Start at a level that is doable for you. It may be simply walking for 10 to 15 minutes per day. If that’s where you are, start there and add 5 minutes each week. Remember to pat yourself on the back each day that you walk as we all start somewhere. For ultimate success, use #1 through 4 from above:

  • #1 –  Find a buddy to walk with and be accountable to each other.
  • #2 – Find a place or people who give you that warm and fuzzy feeling to be with.
  • #3 – Set a personal goal, even if it is as simple as walking one lap around the block at first.
  • #4 – Integrate, integrate, integrate! Make it a priority to move and set up a time every day. If you are starting out at this level and the doc has told you that you need to move, then you need to do it every day. Keep it low and slow to begin with adding time and increasing speed as you go.

But What About the Gym Location??

Isn’t the location of the gym, pool, walking trail or where ever your choose to exercise important? 

If you have read my article Accountability you might recall that the gym is literally on my way home. Yes, I must drive right by it going to and from work each day. But the location is not what gets me there. Studies have shown that the location of the gym is not the driving force for most people to join and stick to an exercise program. Instead what matters are what the gym offers but more importantly one’s accountability, whether or not they feel warm and fuzzy and their fitness goals and commitments.

Are you wanting to take on a new activity or set a new health goal?

Perhaps it’s taking a class at the gym, eating healthier or going for daily walks with Fido. Whatever it is, find a buddy, set it up and create your plan. You will love the results!

“Living Life Healthy and Happy”