January has even earned itself the nickname ‘Quitters Day’ because so many people drop their New Year’s exercise resolutions then. Enter Holly Lynch, a personal trainer who knows all about keeping that fitness flame alive throughout the year. This article draws on her expert advice and throws in 18 workout hacks to keep you glued to your fitness plan.
We’ll cover everything from laying out your workout clothes at night to timing hair washing around workouts and setting alarms with energising tunes – simple yet effective strategies designed specifically for muscle growth, boosting strength training efforts, and maintaining a steady commitment towards healthier living.
Ready for a change? Keep reading!
Overcoming Challenges of Staying Motivated to Exercise
Staying motivated to exercise can be tough, especially as we tackle “Quitters Day” in January. Personal Trainer Holly Lynch advises on overcoming these challenges.
January as ‘Quitters Day’
January earns the nickname ‘Quitters Day’ because many people give up on their New Year’s goals to exercise more. It’s a time when the early rush of motivation fades and gyms start to empty out.
The excitement of starting fresh wears off, and sticking to a routine becomes harder without that initial spark.
Experts in fitness see this pattern often. They note that creating lasting habits goes beyond just showing up in January. It involves setting realistic goals, finding activities you enjoy, and incorporating methods like resistance training or high-intensity interval training (HIIT) into routines for variety and challenge.
Combining these techniques with patience can turn the tide against quitting and help keep regular exercising within reach all year round.
Advice from Personal Trainer Holly Lynch
Holly lynch, a leading personal trainer and online coach, shares key advice on sticking to your fitness plan. She stresses the importance of setting realistic goals. Start with small steps like regular push-ups or walking lunges to gradually build muscle.
Mixing weight lifting with compound exercises such as goblet squats or barbell back squats boosts progress without overwhelming you. She also highlights the value of good nutrition, suggesting protein shakes and consulting a registered dietitian for optimal food intake planning.
Holly encourages embracing progressive overload in your routine. This means gradually increasing the weights or repetitions over time to challenge your muscles and foster hypertrophy effectively.
Including isolation exercises like dumbbell curls or triceps extensions can help sculpt specific parts of your physique too. Her approach combines these techniques with mindful dietary strategies to maximize muscle building while ensuring healthy eating habits form part of your lifestyle shift towards better health and fitness.
18 Workout Hacks to Stay Committed to Your Workout Plan
Prepare your workout clothes the night before to save time in the morning and avoid excuses. Set your alarm to an energizing song and place it away from your bed to kick-start your day with motivation. Here are some workout hacks that help you to stay committed to your workout plans.
1. Preparing Workout Clothes the Night Before
Laying out your workout gear ahead of time sets you up for success. It cuts down on morning stress and tempts you to hit the gym without delay. Choose outfits that make you feel confident, whether it’s your brightest leggings or that tank top showing off your muscular endurance progress.
Think of this step as setting the stage for a powerful weight training session or mastering those isolation exercises.
Picking out clothes isn’t just about aesthetics; it’s practical too. Opt for pieces suited for specific activities – compression garments for running, loose tops for yoga, or supportive footwear for calf raises and leg extensions.
This foresight means less fuss in the morning and more focus on crushing those burpees or perfecting your dumbbell bench press technique. Keep everything from socks to sports bras ready, ensuring nothing gets in the way of your fitness journey.
2.Setting Alarm to Energising Song
Switching your alarm to a song that makes you feel like dancing can transform how you wake up. It turns those early starts into something you might actually look forward to. Imagine jumping out of bed, ready to tackle some insolation exercises or maybe even some standing calf raises with enthusiasm.
This simple change cuts the struggle of getting out of bed by half, especially if the tune is upbeat and fills you with energy. Now, imagine stretching those calves or doing a few warm-up routines as your room fills with an energising beat.
3. Placing Alarm Clock Away from Bed
Putting your alarm clock far from your bed makes you stand up and walk to turn it off. This small move can boost your energy in the morning. Suddenly, you’re not just lying there; you’re moving.
Think of it as a mini warm-up for your body, helping wake up those muscles gently before you tackle seated calf raises or hammer curls at the gym.
After switching off that alarm, you are already on your feet, making it easier to hit play on an energising song and slip into workout clothes prepared from the night before. This hack nudges you closer towards fitness without feeling like a massive leap first thing in the morning.
4. Scheduling Enjoyable Workouts
After setting your alarm clock to force you out of bed, think about making exercise something you look forward to. Choose workouts that feel more like fun than work. If dancing gets you moving, try a Zumba class.
Love being on the water? Sign up for rowing or paddleboarding sessions. By picking activities that excite you, sticking to your fitness plan becomes easier and way more enjoyable.
Incorporate exercises that match your experience level too. Beginners might start with basic body movements like squats and push-ups before levelling up to preacher curls or dumbbell flys when ready.
Keep mixing things up to challenge different muscle groups and keep boredom at bay. This way, whether it’s weight loss or building strength, achieving your goals feels rewarding rather than just ticking off another session from your workout calendar.
5. Timing Hair Washing Around Workouts
Planning your hair washing to coincide with workouts simplifies your routine. Work up a sweat, then enjoy the double benefit of cleaning your hair post-exercise. This approach turns a regular chore into a rewarding experience after hitting the gym or completing home exercises.
It makes sense to sync these activities, especially on days you intensify your training with cable curls or concentrate on specific bodybuilding routines.
This strategy also encourages you to stay consistent with both exercise and personal care habits. Imagine finishing a challenging session involving nutrient timing and warm-up exercises, followed by refreshing yourself completely—body and hair.
It not only saves time but also ensures you feel fully rejuvenated, ready to tackle what comes next in your day or evening plans.
6. Using Old Pictures as Motivation
To keep yourself motivated, use old pictures of when you felt your best in your body. They serve as a reminder of achievable fitness goals, helping to fuel your determination and drive.
Looking back on these images can inspire you to stay committed to your fitness plan by reminding you of the progress you’ve made and the potential for further improvement. By incorporating these old photos into your routine, they can act as a positive reinforcement tool, encouraging you towards achieving your fitness targets.
7. Surrounding Oneself with Fitspirational Quotes
Surrounding yourself with fitspirational quotes can significantly impact your mindset and motivation towards exercise. By displaying positive affirmations and uplifting messages in your living space or on your electronic devices, you can create a supportive environment that reinforces your commitment to fitness.
Whether it’s a mantra about strength, perseverance, or self-love, the power of words can serve as a constant reminder of your fitness goals. Encouraging quotes can boost your confidence and help you stay focused on the long-term benefits of regular physical activity.
Incorporating fitspirational quotes into your daily routine provides an effective tool for maintaining a positive outlook on exercise. Seeing these empowering messages regularly can empower you to overcome challenges, embrace healthy habits, and stay dedicated to your fitness journey.
8. Colour-Coding Workout Clothes
Colour-coding workout clothes based on the type of exercise can help to stimulate energy and aid concentration and focus during workouts. By selecting specific colours for different types of exercises, such as vibrant shades for high-intensity workouts or calming tones for yoga sessions, individuals can psychologically prepare themselves for the intended physical activity.
This intentional selection of colour not only enhances motivation but also serves as a visual cue that signals the body to transition into the appropriate mindset for a particular workout routine.
Incorporating this technique into your fitness regimen can create a sense of anticipation and mental readiness before each workout, ultimately supporting your commitment to regular exercise.
The use of colour-coded activewear is an easy and effective way to set yourself up for success in achieving your fitness goals while also adding an element of fun and personalisation to your workout wardrobe.
9. Sustainable Activewear Picks
When updating your workout wardrobe, consider sustainable activewear picks from various brands. These picks offer stylish and eco-friendly options for your fitness gear. By choosing sustainable activewear made from recycled materials or organic fabrics, you can support a healthier planet while staying fashionable during your workouts.
10. Starting Small with Commitment
Transitioning from sustainable activewear picks, starting small with commitment can pave the way for a more consistent fitness routine. For instance, just putting on your workout clothes is a simple yet effective way to kickstart your exercise session.
Taking this initial step sets the tone for longer and more fulfilling workout sessions. By committing to this small action, you gradually build momentum and increase your likelihood of engaging in more rigorous physical activity over time.
11. Listening to Podcasts During Workouts
Shifting from smaller commitments to a more structured workout plan can be challenging. Transitioning into this phase can be made easier by adding an element of distraction and motivation.
Listening to podcasts during workouts not only makes the exercise session pass quicker but also keeps you engaged and motivated. It serves as a pleasant distraction, allowing you to focus better on your routine without getting bored or feeling fatigued.
Incorporating podcasts into your workout regime enhances the overall experience, ensuring that you stay committed and motivated throughout. Whether it’s an inspiring conversation or upbeat music show, finding the right podcast can elevate your workout while making it more enjoyable and effective at the same time.
Plus, it helps in avoiding monotony, keeping your mind focused positively when working out.
12. Shifting Mindset towards Exercise
To shift your mindset towards exercise, focus on the positive impact it has on your overall well-being. Instead of viewing workouts as a chore, reframe it as an opportunity to boost your energy levels and feel empowered.
Remind yourself that each session brings you one step closer to achieving your fitness goals, making it easier to stay committed.
Acknowledging the long-term benefits of exercise can motivate you to stay consistent with your fitness plan. Consider how regular physical activity enhances both physical and mental health, providing a strong incentive to prioritise workouts in your daily routine.
Embracing this positive attitude towards exercise will help you maintain motivation and build a sustainable fitness mindset for the future.
13. Repeating Positive Mantras
Shifting our mindset towards exercise can be challenging, but repeating positive mantras can help us stay motivated. By using empowering phrases like “I am strong” or “Every step gets me closer to my goals,” we can rewire our thinking and build self-confidence.
Positive mantras act as a mental anchor, reminding us of our determination and resilience during workouts. Incorporating these affirmations into our fitness routine can make exercising feel like a positive addition to life, boosting motivation and enhancing the overall experience.
As we focus on shifting our mindset towards exercise, integrating positive mantras creates an uplifting atmosphere that encourages commitment to physical activity. Embracing these affirmative statements helps cultivate a supportive internal dialogue, making workouts more enjoyable and empowering women aged 18-24 to strive for their fitness aspirations with confidence.
14. Using Social Media for Accountability
Social media can be a powerful tool for accountability on your fitness journey. By sharing your progress, workout routines, and healthy meals on platforms like Instagram and Facebook, you can hold yourself accountable to your goals.
Engaging with the fitness community online can provide support and motivation as well as keep you focused on your long-term aspirations. You may find it helpful to follow fitness influencers or join groups dedicated to wellness for additional encouragement and inspiration.
This kind of virtual community creates an environment where like-minded individuals come together to share successes, challenges, and tips that contribute positively to each other’s journeys toward healthier lifestyles.
It’s important for personal growth purposes not only for posting about triumphs but also documenting stumbles which will in due course lead others in supporting or finding reasons they might have experienced similar setbacks.
15. Setting Aside Money as a Reward
After using social media for accountability, setting aside money as a reward for each exercise session can provide an extra push to stay committed. This approach mimics the principle of earning money at work, reinforcing the value of physical activity and creating a tangible incentive.
By allocating a specific amount for every completed workout, individuals can see their efforts translate into financial rewards, adding an element of motivation beyond just health and well-being.
Considering sustainable activewear picks alongside this reward system can further enhance the overall fitness experience. Making incremental financial investments in quality workout gear aligns with valuing one’s commitment to physical activity while also enjoying long-term benefits such as durability and comfort during exercise routines.
Integrating these strategies not only promotes consistency in workouts but also cultivates a mindset that appreciates the holistic value of staying active through smart incentives and thoughtful choices.
16. Breaking the Cycle of Exercise and Food
When it comes to breaking the cycle of exercise and food, it’s essential to shift your mindset towards a healthy relationship with both. Instead of viewing exercise as something that has to be earned with indulgent food, focus on associating it with other enjoyable activities.
For example, pair your workouts with activities you love or use it as an opportunity for self-care. By doing so, you can create positive connections that will motivate you to stick to your fitness plan.
Recognising the long-term benefits of exercise is also crucial in breaking this cycle. Rather than thinking about immediate rewards through food, remind yourself of the overall health improvements and increased energy levels that regular physical activity brings.
This shift in perspective can help solidify a positive relationship between exercise and food while keeping you motivated to stay committed to your fitness journey.
17. Exercising with a Friend
Exercising with a friend can make working out more enjoyable and provide the extra push needed to stick to a fitness routine. Research has shown that having a workout buddy increases motivation, making it less likely for individuals to skip their exercise sessions.
Whether it’s going for a run, hitting the gym or trying out a new fitness class, having a friend alongside can bring about friendly competition and encouragement, leading to better results.
Additionally, it instils accountability as both friends are relying on each other for support in achieving their fitness goals.
Incorporating social interaction into workouts not only enhances the overall experience but also helps in staying consistent with physical activity. Working out with someone else provides an opportunity to share experiences, learn from each other’s techniques and progress together towards improved health and well-being.
18. Get Educated on the Long-term Benefits of Exercise
Understanding the long-term advantages of regular exercise can help to sustain motivation, even when immediate results may not be apparent. Establishing the habit of looking beyond short-term goals and acknowledging the broader positive impact on overall health and well being can provide a powerful source of ongoing inspiration.
For example, recognising that consistent physical activity can reduce the risk of chronic conditions such as heart disease, stroke, diabetes, and certain cancers underscores the profound significance of staying committed to a fitness plan.
Acknowledging these lasting benefits is also crucial for maintaining mental resilience in pursuit of fitness objectives. It’s beneficial to keep in mind that regular exercise is associated with improved mood, reduced stress levels, enhanced cognitive function, and better quality sleep.
This wider scope serves as a reminder that every effort put into your fitness journey contributes significantly not only to physical strength but also to mental fortitude.
Moving forward from this perspective will enable you to stay focused on long-term gains while navigating daily challenges in adhering to an exercise routine. Embracing this holistic outlook empowers individuals with the drive needed to persevere through obstacles and pursue sustainable habits for lifelong wellness.
Conclusion
Incorporate these 18 workout hacks into your routine to keep you motivated and committed. These practical strategies are easy to implement and have a significant impact on your exercise consistency.
By making small adjustments such as setting the alarm to an energising song, scheduling enjoyable workouts, and repeating positive mantras, you can significantly enhance your workout experience.
Consider using these hacks in conjunction with personalised guidance from fitness professionals for added support. With determination and focus, achieving your fitness goals becomes achievable through these manageable lifestyle changes.
