It's common around Spring for people to begin new fitness routines. After all, for many, the colder months are over, opening up an opportunity to get outdoors and get active. Or, if you’re more like me, you realize you haven’t done as great of a job with your New Years Resolution as you planned, and you want to get back to it!
Whatever the reason, it can be overwhelming trying to get back on the proverbial horse, especially as we age. If that’s how you feel, you’ve come to the right place because today I am sharing some tried and true tips and tricks I’ve learned for getting and staying on track with exercise goals.
Not a fitness guru? No idea what a Soul Cycle is? No problem! These tips are for everyone and require no prior experience.
You might recognize some of these from books like Atomic Habits by James Clear and The Power of Habit by Charles Duhigg, but I’ve added a couple of my own and put my spin on a few others.
Pick Activities You Enjoy (Or At Least Tolerate)
Many of us get inspired by fitness influencers and want to jump on a new fitness trend like Yogilates (a fusion of Yoga and Pilates), Pickleball, or HIIT (high intensity interval training). I’m all for trying new things, but whatever activity you choose to do on a routine basis needs to be something you like doing. Or at least something you can stand if you’re not much of a gym-rat.
It also doesn’t need to be super advanced in the beginning. Taking a 30 minute brisk walk in the afternoons, or dancing around your living room for 20 minutes a day will suffice in the beginning. The intent should really just be to get moving.
Jumping too far ahead could result in you feeling overwhelmed and quitting. Additionally, when you’re just beginning, advanced workouts can cause a lot of unnecessary muscle strain, which can be another reason to give up.
This also goes for “where” you exercise. Make sure you’re in a comfortable place where you feel good working out. So for example, if you’re an introvert, get comfortable with working out at home before considering a gym membership.
Start Small, Build Consistency
In the beginning, it’s more about doing something over and over every day, than it is about what you’re doing. For instance, start with a 20-minute walk- something you know you can do easily every day- and then gradually increase intensity or duration.
One of the biggest mistakes I’ve made in the past, and seen others make, is not setting realistic goals. We’re all different and we each need to begin with achievable goals that align with our current fitness level. Deciding you will suddenly start walking 10,000 steps a day when you’re normally very sedentary is a recipe for disaster, and blisters!
So start with an easily achievable goal to create consistency first, and then gradually begin adding on to it as you feel ready. If you find yourself taking on too much and you’re unable to stay consistent, it may be a sign you need to re-evaluate and perhaps narrow your objective for a bit.
Establish a Routine Trigger
I’ll be honest, I never thought of myself as someone who thrived on, or even needed routine. That was until I was in a situation where it was very hard to maintain a routine, and I suddenly realized how much of my mental health and overall wellness depend on routine.
I’ve found this to apply to having an exercise routine as well. I’m never more on track, than when I commit to exercising at a particular point in the day, every day. This doesn’t necessarily mean the same time, it could be at a certain point in your day. For example, perhaps you don’t get off work at the same time every day, but you always work out after work.
This “trigger” will help your brain establish working out as a habit, much faster than if you worked out at different points in the day, every day.
Leverage Habit Stacking
Another great habit-forming booster is to pair your exercise routine with an existing habit to reinforce consistency. So, for example, if you want to workout in the mornings and you brew coffee every morning, you could start your coffee machine and then immediately go workout.
It may seem silly, but over time, this association will make exercise feel like a natural part of your day.
Journal About Your Progress
Sometimes we can get complacent with our routine, especially if we’re not seeing the results we were hoping for. Instead of losing steam, having a journal that tracks your progress to look back on can help you stay motivated.
Additionally, try to think of it as more of a lifestyle change than a short-term plan. This can help shift your mindset towards enjoying the process of exercising rather than fixating solely on end results.
Celebrate small victories, such as completing a workout or improving your endurance, as these wins can fuel your motivation and reinforce the habit.
Prioritize Recovery and Self-Care
Finally, be sure to recognize the importance of rest, recovery, and self-care in your fitness journey. This includes not pushing yourself too hard, too fast and taking time to rest and recuperate.
For me, on days when I have a more intense workout, I will skip a day so that my body has time to recuperate. I also incorporate supplements that help me recover faster. For sore muscles, my favorite is our CBD Body Recovery Cream. It’s both deeply penetrating for relief of inflammation and it has nourishing shea butter and vitamin E to protect the skin.
To help proactively minimize soreness, I take a Revive CBD Complex with Curcumin every day. Curcumin is the bioavailable form of Turmeric that helps the body fight inflammation. You can find both products bundled together here.
For a limited time, we are also offering our Maximum Strength Body Recovery Cream.
Aside from supplements, it’s also key to prioritize quality sleep, nourish yourself with a balanced diet, and incorporate relaxation techniques to prevent burnout and support overall well-being.
Wrapping Up
Starting a new exercise routine can be both exciting and daunting, but with the right approach, it can lead to long-term success and wellness.
It's important to select activities that you genuinely enjoy or at least tolerate, as this will help maintain motivation and consistency. Starting small and gradually building intensity, establishing a routine trigger, and leveraging habit stacking are effective strategies for forming sustainable exercise habits.
Keeping a journal to track progress, celebrating small victories, and prioritizing recovery and self-care are essential components of a successful fitness journey. Recognizing the importance of rest, recovery, and self-care can help prevent burnout and support overall well-being.
Additionally, incorporating supplements high-quality CBD supplements, like those that NextEvo Naturals provides, can aid in the body's recovery process and support overall wellness during your fitness journey.
Remember, each person's fitness journey is unique, so it's essential to set achievable goals that align with your current fitness level and to focus on creating a sustainable and enjoyable exercise routine.
You got this!
