Here’s a scenario we commonly see played out:
What the heck went wrong? What separates the people who succeed with those who fall off?
It’s not motivation, it’s HABITS.
Realize this: motivation is an emotion and it will come and go. It doesn’t matter if you’ve worked out for a month or your entire life, you will have times when you just don’t feel like dragging yourself to the gym.
Building habits is hard. You’ve probably heard it takes 21 days to build a habit. That’s bull. Studies show it takes much longer - some say 66 days, but I’ve seen that vary from person to person and there are lots of other factors at play.
If you want to build the habit of regular exercise, there are often other (negative) habits that are working against you - you don’t get enough sleep, you enjoy a cocktail each night, you eat crappy, you have an unsupportive spouse, etc.
So, in order to build a habit, you not only do you have to “do the thing,” you also have to identify what’s keeping you from building the habit and work to remove those barriers.
Once you start to see and feel results, it becomes easier - and I don’t mean just aesthetics. I’m talking about feeling amazing, getting stronger, having everyday tasks feel easier. Eventually, moving on a regular basis becomes a non-negotiable.
But, this takes time. If you are new to fitness, you must first learn to move properly, then you can gain strength and muscle. There may be periods where you feel like you aren't getting anywhere (even when you are).
Consistency is king.
Mindset is also key. You don’t “have” to work out. You “get” to work out and honor your body. I love the way I feel when I lift something heavy or when I complete a cardio workout…it’s fun. If you don’t think training is fun, you are less likely to do it. When your inner dialog is making excuses, think about how you feel after a workout or envision yourself reaching your goals.
To recap:
Fitness is a lifelong endeavor, so stick with it, my friends!
