1. Know your WHY
Grab a pen and paper - yes, a physical pen/pencil and a piece of paper. Remove your phone, your computer and all the distractions. Look at that blank piece of paper, collect your thoughts and set the timer for 5 minutes. Write down all that came to your mind about WHY it is that you decided to start exercising. Why you think you need to exercise. It doesn't matter if it's for health reason or if your goals seem vain. What matters is that you made a conscious choice to get more fit and you need to write it down and on days when you don't feel like it or want to give up (because you there will be those days!), you can look at it and know why you want to do this.
2. Set realistic goals for yourself
This may mean starting very small. So small that it may seem insignificant, but every little bit counts. 90% people give up a couple of weeks into an exercise program. Do you know why? Because they set aggressive goals. Think carefully about your lifestyle, age and fitness level. What can you realistically stick to as a lifestyle change. I'm not talking about 2-3 weeks, or even 4-6 weeks dedicated to a program. This is a permanent lifestyle change. What is realistic? Maybe it's a 15 minutes yoga session five days a week, maybe it's an hour sweat session at the gym three times a week or maybe it's a five minute walk every day. Choose wisely. Remember, it is always better to start small and expand your activity as you make progress.
3. Acknowledge your wins, all your wins
No matter how small it seems to you, if you had a hard time getting out of your bed and chose to walk for five minutes every day for a week, that's a win! If you weren't able to balance on one leg and can now hold that balance for a few seconds, that's a win. If you could only hold a ten second plank and can now hold a minute - it's a win. There will be days your win would be just putting on that workout outfit and make the smallest effort to move. If your behavior reflects the lifestyle change - remember, it is a big win for you. Don't compare your progress to anyone else's. You are unique, so is your win today. Document it, celebrate it and really appreciate yourself for it.
4. Be consistent
Sure, when we start anything, our eyes are typically glare of excitement and we feel the adrenaline rush strong enough to climb mount Everest. A month in? Doesn't feel as new and exciting. Maybe you're not seeing changes you were hoping to see. Maybe you just feel tired and beat. Maybe something else is going on in your life which makes this initial plan seem too small and insignificant. Here you are again ready to give up. I want you to get that WHY sheet you wrote, look at it, read it carefully. You know very well why you want to do this. Don't wait for the magic motivation pill and just stay consistent with your plan. My daughter once said, "No one wakes up one day knowing how to do a split." Do you want to achieve your goals or be at this very same state a year from now? Keep going and be consistent when you don't feel like doing it. We all have days like this.
It's important to realize when you really need a break though. If you do end up taking it, don't beat yourself up. There's always a new day. Just pick it right back up!
Getting into a structured exercise program will help you establish a habit to do it regularly. You will have a clear schedule and the exact plan of what to do, which will make it easier to be consistent. Check out my four-week program for beginners and see if it would be a good fit for you.
5. Get support
If you've tried it all and just can't do it on your own, find someone who can support you. Maybe, it's a friend or a family member, a yoga teacher, a trainer or even a therapist. It's ok to need help and company. There's a reason group exercise classes and group-style workouts are popular. Feeling supported and cheered on during your journey can help you be motivated and stay on track. It is very important though that you don't compare yourself to anyone. Keep coming back to that very first step - knowing your own unique WHY. It is key in being successful.
I wish you the best in your journey and sending all the positive vibes your way. You got this!
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