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6 Tips to Stay on Track

We get it, life is complicated and challenging! So we have compiled a list of helpful tips and trips to prioritize your personal fitness goals while still living your life.

1. Start with one small attainable step

Start the day before you go to work with one action that feels attainable. A few examples of a small attainable step might include walking, stretching, or performing core and strengthening exercises at home for 10-15 minutes.

2. Split up your workout

If a long duration of workout is not possible, then consider splitting up your workout into two to three individual segments of 15-20 minutes each. For example, consider splitting up your workout plan comprising strength training, core workout, and low-impact cardio into 3 separate sessions of those individual components.

3. Connect to your WHY

It is a well-established fact that one feels more motivated to pursue a new goal or behavior-change when one has established a connection to the deeper purpose or intent behind it. If you focus on the why behind the goal, then you are more likely to adapt your schedule and prioritize working towards it.

To stay connected to your why, ask yourself the following questions:

  • “How would you feel better if you were to implement this behavior?”

  • “What might change if you are able to prioritize your fitness and well-being?”

  • “Why is this habit or behavior important to you?”

4. Use your environment and establish reminders

Do you find it hard to take a fitness break once you are “in the zone” and your day has started completing tasks? If yes, consider using physical cues in your environment such as post-it notes to help with accountability. For example, set reminders on your phone, and/ or put a workout break as a meeting on your calendar to prevent others from scheduling a conflict during that time.

5. Utilize social support

Social relationships can help with accountability which often goes a long way in helping establish a new habit or behavior. Would you like to move more or eat healthier? Why not ask a co-worker, friend, or family member to join you for an outdoor walk or a visit to the fitness center!

If your schedules do not align, that is okay! Simply try to hold each other accountable through discussions and/ or challenging each other through friendly competitions.

6. Practice self-compassion

Most importantly, practice self-compassion while adjusting to your new routine. If you miss a workout, or the day gets in the way of achieving a personal goal, be mindful of what you are saying to yourself. Negative self-talk often leads to negative emotions which can negatively impact one’s behavior. More realistic and adaptive self-talk can help sustain personal motivation and adherence to your goal. Forming a new routine or habit takes time and knowing that there are bound to be days where barriers might get in the way will allow you to practice more mindful self-compassion.


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