How to stay consistent with fitness.
The New Year brings a fresh start and a good feeling that you can achieve your new goals and get ripped or at least lose some weight and get in shape. This good feeling is great but how do you turn that feeling into reality and achieve those lofty goals you set for yourself?
The key to fitness, no matter the goal, is to stay consistent. The dirty secret to every successful athlete, fitness model, body builder and your super fit neighbor is consistency. Doing the exercise day in and day out with the results to follow. This is actually very easy but the end goal might seem to lofty or unattainable and the truth is it might take years for you to reach your goals and this can be very discouraging.
Rather than set your sights on the end goal focus on what you can do right now in this moment that will lead you to that goal. Here are some ideas and exercises that you can think about and use if your goals include: weight loss, better mobility, reducing pain, feeling better, more energy, better mood, better sex life(ooh you’re naughty) and a healthy body.
“Success is many good decisions made over a period of time.” This is something I say to my clients, family and friends all the time. Someone doesn’t just wake up good at accounting or pole vaulting. They stay consistent with it and work on it every day. With this idea in mind approach this year’s fitness goals knowing that there will be ups and downs but stay consistent and make good decisions and success will follow.
Here are some tips for how to stay consistent with fitness:
- Get a gym membership – This will be your main workout area and having the membership will be a constant reminder that you need to take care of yourself and hit the weights. Remember that not every workout has to be super long or super hard. We believe at Under Ten Fitness that just a few minutes of exercise goes a long way and having a gym membership gives you a dedicated place to exercise and a way to get out of the house and away from the distractions.
- Find a place to exercise at home – Going to the gym will not always be an option and in some cases, might be impossible, so having a few items at home and a place where you can get in a quick workout will come in very handy. You don’t need a lot of space or equipment but go around your house and see where you can do some exercises. I personally have many spots around the house like the guest bedroom has a pull-up bar in the doorway. The laundry room has a kettle bell where I can hit a few reps in between folding some clothes or going in and out of the garage. I also have a free wall where I can practice my handstands.
- Get creative – Not every workout has to be a regiment of squats, lunges and burpees. Find ways to just do a few minutes of exercise throughout the day. Here are a few examples of how I incorporate exercise without going to the gym:
- I do body weight squats in the morning while I am waiting for my coffee to brew. Body weight squats open up my hips after I’ve been sleeping all night and make me feel great!
- Do some yoga poses while watching TV. Inevitably I end up watching TV more than I think I should so I take advantage of the time and do quick exercises while I am watching and this ranges from push-ups to squats to kettle bell swings. I like to do a lot of corrective type exercises here and work on my mobility.
- Find ways to get in a few reps at work or around the house. Rather than walk up the stairs try crawling up them or do frog hops around the house rather than walk (Bear Crawls are a great way to get around). It might not be practical for you crawl around the office like a “bear” but think about how you can move differently to get in a little extra movement.
- Find hobbies or activities that get you moving – Many hobbies can get you out of the house and raise your heartrate. Here are a few activities and hobbies that can help:
- Hiking, walking, running and exploring. Have some fun with the kids and family and go on adventures to local parks, bluffs and local attractions. Become a tourist in your own city and get out of the house.
- A boutique style fitness studio. There are many different fitness classes you can sign up for like; yoga, cycling, kick boxing and trampoline parks. Find activities that make you move.
- Gardening can get you outdoors for at least the spring and summer months and will require you to work hard to prepare the soil and harvest your fresh foods.
- Sports – You can join a club sport of your choice to keep you active and have fun.
- Have a backup fitness routine – When life gets busy its hard to think about working out and sometimes just deciding what to do at the gym or home can be a challenge. Have a “go-to” workout plan that you can mindlessly run through when times are busy. This doesn’t have to be anything special but a simple program that will keep you in the groove and help you maintain your mobility and strength. Find a plan that hits a variety of movements and muscles.
Remember that if you stay consistent with fitness the results will follow and you will benefit in many different ways. Its easy to get bogged down thinking that exercise has to result in weight loss or a six pack but being able to enjoy your life with a healthy body that moves well and doesn’t hurt is also very important.
If you have any tips of your own on how to stay consistent with fitness we would love to hear them! Please comment below of find us on social media!
And as always remember – Stay Motivated!
10 minute Yoga for Daily Exercise
Getting in your exercise for the day is probably the best thing you could do for yourself and your future health but finding the time and avoiding other distractions and responsibilities can be very challenging. Fitness and exercise is often thought of as this big commitment wherein you have to dedicate a least an hour at the gym. This is not true and you can achieve great results from just a few minutes a day!
Here are some benefits of exercising just 10 minutes a day or even just a few times per week:
- Mobility – With just a few minutes per day you can move and feel better.
- Strength – It doesn’t take much to build strength and can build up as long as you’re consistent. Body weight exercises and yoga can build muscle and help you lose weight and get stronger.
- Reduce Stress – Engaging in physical activity can help you unwind and refocus.
- Pain Management – Many people have experienced reduced pain by practicing yoga and doing mobility drills throughout the day. Just a few movements can have a huge impact.
- Mood Improvements – People report feeling better mentally after a workout and even a short one can help you get out of a funk.
Here are some easy yoga videos for daily exercise that most anyone can do and the best part is they’re all under 10 minutes!
10 Minute Energizing Yoga With Suzanne
10 Minute Yoga – Core and Balance
10 Minute Core and Leg Strength Yoga
10 minute Yoga – Quick Moving Flow
10 Minute Yoga – Balance Flow
10 Minute Yoga Skandasana Flow
Yoga can benefit most people and can greatly improve balance, strength and health. Also with Yoga and other body weight exercises it is easy to do anywhere and can be done most everyday.
We hope you enjoy these 10 Minute Yoga videos for Daily Exercise.
And as always remember – Stay Motivated!
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