Health & Fitness

A Ridiculously Simple System To Help You Stay Consistent With Your Workouts

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If you struggle with staying consistent with your workouts (like I have for most of my adult life,) this post is for you!

A little over a year ago, I wrote a post entitled, “How To Stay Motivated To Workout,” where I shared a list of things I do to keep myself on track with my workouts. Everything I outlined in that post has kept me consistent since then.

However, I have since expanded on the fourth item in that post, which talked about having MINIMUMS and MAXIMUMS to backstop dips in motivation. Here is what #4 said:

4. Have Minimums & Maximums to Backstop Dips in Motivation. As you schedule your workouts, have a MINIMUM number you aim for each week. I've often heard that in order to get results, we need to train at least 4 times a week (5 varied workouts/week is ideal.) Of course, this is something you may need to work up to, but what I've noticed is that 4 workouts keep me consistent. With any fewer, I run the risk of getting off track. And if too many consecutive days go by without getting a workout in, it gets really easy to let the habit fall to the wayside. It's like you have to stay in the flow-- to get results, stay motivated, and strengthen your habit. In addition to your minimum number of workouts per week, keep in mind a MAXIMUM number of days you'll go in between workouts-- for me, that's 3 and 3 is pushing it. Once I've gone two days without working out, I know I need to get back in there ASAP. Stay in the flow!


In this post, I will expand on that concept and share a super simple system that helps me stay consistent with my workouts.

This system is really all I use at this point. It’s so simple that I almost feel silly writing about it, but it works so well for me that I figured it was worth sharing.

Here are the steps:

1 | Commit to a MINIMUM. First, have an absolute MINIMUM number of workouts you will commit to each week. For me, it’s currently 3, but 4 is ideal. If you’re not sure or you’re just getting started, I would suggest 3— but 4 or even 5 is best for really seeing results, especially if you’re also eating clean. My workouts consist of gym workouts, running outside, and mini workouts I do from my home. The more options I have, especially when time is short, the more likely I’ll keep my commitments.

2 | Commit to a MAXIMUM. Now, commit to a MAXIMUM number of days that you will go without working out. If you’re shooting for 3 or 4 workouts a week at a minimum, you really can’t go more than 2 or 3 days without a workout. Again, if you’re just starting out, I would suggest going no more than 3 days because this will keep you in the “flow,” of working out. Establishing your MAXIMUM will ensure that you hit the MINIMUM number of workouts you committed to each week.

3 | Find A Little Spiral Notebook. Now, find a little spiral notebook that’s probably in a drawer in your house and not being used. Just a little one is all you’ll need. It’s all about keeping this simple! If you don’t have one, go to a local dollar store and pick one up. For only a $1, you’re going to lock in this habit, I’m telling you!!

4 | Start Logging. At the top of the first page write “Week of _______” and fill in whatever date you’d like to start your weeks. Personally, I start with Monday, and this works for me because I like ending the week with Saturday and Sunday in case I need the weekend to round out my MINIMUM committed workouts. Use one sheet per week so you can easily see how many times you’ve worked out. Here’s a sample of one of my weekly logs …

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5 | Be Specific. Each time you workout, log it in and also write down what you did in your workout— include specific activities, sets, reps, time, distance, etc. The process of writing this down will give you a positive feedback loop and also show you what areas of your body you’re working out. It’s also great to flip back to see what you’ve done to give yourself proof that you’re staying consistent each week. Looking at past workouts will also give you ideas for future workouts.

The more you keep commitments to yourself, the more confidence you will have in yourself, and the more this habit will become part of who you are.

6 | Keep Your Notebook Close. Keep this notebook in a place where you can see it every day. It will also help you with scheduling/planning your workouts every week. Sometimes we don’t always know when we can schedule our workouts, but your MINIMUMS & MAXIMUMS will guide you. If you have a strong commitment to your MIMIMUMS & MAXIMUMS, this act of logging your workouts and seeing what you’re actually doing/not doing will be concrete evidence that you’re either on track or not. For example, if it’s Thursday and you haven’t workout out since Monday, you’ve already reached your MAXIMUM days without working and so you have to make time that day for your workout #2. Then, you can breathe a sigh of relief because you still have Friday - Sunday to make time for workouts #3 or #4 and you’re totally on track. Now that the rest of your week’s schedule is more clear, you may even have a better idea when you can fit in workouts #3 and #4!

7 | No More Guilt, Take Control! The great thing about having minimums, maximums, and logging your workouts is you’ll always know where you stand and you’ll feel less guilt. Even better, as you continue this week by week, your discipline become stronger which translates into feeling more in control of your habit.

So, that’s all there is to it! Ridiculously simple! If you decide to give it a try, I’d love to hear how it goes. I really hope it works as well for you as it does for me.

21 Things I Learned On A 21-Day Clean Eating Challenge

21 Things I Learned On A 21-Day Clean Eating Challenge

In our busy and temptation-filled world, maintaining a healthy diet is challenging for all of us. Our lives run at a fast pace, causing us to cut corners when it comes to making time for planning, prepping, preparing, or even thinking about our meals.

With each passing day that we delay getting serious and committed, we rationalize by telling ourselves that we'll get on track tomorrow. But unless we get super intentional and arm ourselves with some sort of plan, the cycle repeats.

Whether you want to make big changes or just some adjustments that will still give you lasting results, a great initial step in the right direction is going through a 21-day clean eating challenge.

A clean eating challenge is a great way to set yourself on a new path. It's not a diet but rather a mind and body reset and reprogram to break your ingrained habits or at least strengthen your resistance to your cravings and dependency on sugars, grains, dairy, alcohol, and processed foods. And the great thing is that It's a simple and straightforward plan.

While it's limited to only 21 days, the goal is to lock in the newfound awareness, habits, and changes going forward.

How To Stay Motivated To Work Out

How To Stay Motivated To Work Out

Getting regular exercise is one of the most healthy and rewarding habits we can practice for ourselves yet it's one of the most difficult to establish and therefore, often neglected. Why is that?

We start. We can't stay motivated. We stop. We start again. Life gets in the way. We stop again. The endless cycles of attempts to master this habit get old and frustrating, making it so hard to achieve results.

During the past two years, I've been the queen of starting and stopping. I've started, stopped, started, stopped and (for a fleeting moment) even considered giving up before deciding that I needed to figure all of this out. I knew I could do better. I also knew that mastering this habit would help me achieve other goals in life.

Now, into my 5th consecutive month of maintaining a strong level of commitment to my workouts, I feel that I have a good handle on how to stay motivated to work out by using the set of tools and practices I've acquired along the way, keeping me on track.

I started paying close attention to my mindset and actions so I could keep myself on track and catch myself before derailing again.

Here are the tools and practices that I've been using. I hope they help you too.

16 Reasons Why Working Out In A CrossFit Gym Sets You Up For Success

 16 Reasons Why Working Out In A CrossFit Gym Sets You Up For Success

If getting stronger physically is at the top of your list of areas in your life where you'd like to make progress, I hear ya.

In September when I began to pursue a long-time goal of writing a book, I just knew that the most important thing that I needed to do initially would be to get stronger physically.

Increased physical strength would carry over into all areas of my life, further supporting me as I pursue my goal.

Since I knew that getting back to the CrossFit gym was the most direct route to getting stronger, I reactivated my membership at JSACF in Manasquan. JSACF was founded by Skip and Paige Chapman in 2006, and it's the 180th affiliate CrossFit gym of the more than 13,000 gyms around the world today.

Around the same time, while waiting for my son at the orthodontist, I was drawn to a magazine headline that read something like "Julianne Hough's 6-Day Workout Routine."

I flipped to the story and read how she works out in a gym 4 or 5 times a week, mixes in either an enjoyable bike ride or hike for the other 1-2 days, and takes one day off. She also explained that her ability to stay consistent is attributed to keeping her workouts scheduled, varied and enjoyable.