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10 tips to ensure you exercise consistently

September 5, 2018 By nextphaseinfitness 38 Comments

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Training Update

Recently, I’ve been struck with the dreaded ‘can’t be bothereds’. Lately I can’t be bothered putting my all into any sort of exercise program. I’ve still been going through the motions and turning up, but haven’t really been giving 100%. I put this down to injuries and cold weather, during the long winter that we’ve had this year.  Thankfully we are now into spring, and it’s time to toughen up and get back to my usual enthusiastiasm and consistency.

Bearing this in mind, I’ve been looking back over the blog and found the post below that was written in 2015,  and have updated it to fit in with what is happening today.

My ten top tips

Here are a few snippets of my advice to help you be more consistent  with your fitness routine or exercise program:

  • Exercise early in the morning. Set the alarm for an hour earlier, and get it done, before the day begins. This is the time of the day that ‘life’ and excuses don’t usually get in the way of you doing what you want.
  • Make sure you choose a fitness activity that you enjoy. Don’t enjoy running? Don’t do it. There are plenty of other activities to choose. It may sound basic, but it’s true – if you don’t enjoy doing it then you won’t do it for long.
  • Enter an event such as a fun run. There’s nothing like the fear of a looming event to get you out there exercising and not skipping training sessions.
  • Every session doesn’t have to be a killer workout. It’s ok to have the occasional workout that is less intense.  My suggestion is to choose one day each week for a recovery activity such as yoga, pilates or body balance. This session could also be a quiet non-strenuous walk with the dog.
  • There will be days when you just will not feel like training. When this happens, give yourself permission to do a short session and then leave – maybe 15 mins. Most times, you will find that once you get started, you will keep going long past that 15 minute mark.
  • If early morning doesn’t work for you, then choose a time of the day that suits you, and try to set your routine around it, so that you are able to exercise at that time every day.
  • Set some realistic goals for yourself, so you have something to strive for and a reason for making time to exercise. I set my goals in 12 week blocks. I don’t always achieve all of them, but they are a huge incentive for me to keep going, when my body or head is screaming for me to stay in bed.
  • Do you have a friend who could be your exercise buddy? This is a huge motivator for some people. You wouldn’t want to let your friend down by not turning up.   Also you and your friend can do your workout together and support each other in reaching your goals.
  •  If weight loss is one of your goals, do you have an outfit that you dream of fitting into one day? Hang it where you can see it regularly or put a photo of it in a prominent place. This can be a huge incentive to lose those kilos.
  • Purchase a Heart Rate Monitor or Sports Watch. You can then track your times and the total calories you burn in an exercise session. I find this a very motivating tool. Challenging myself and aiming to improve on my stats puts a level of fun into exercise

My favourite tip

For me, the most important of the above tips is to exercise early in the day, before ‘life’ starts to get in the way. When I’m on track and sticking to my program, my alarm is set for 5.30am or 6am at the latest. Even when I’m being a bit slack, as I have lately, I’m usually in the gym by 7.30am. It takes serious dedication to climb out of bed at this time, but it’s such a great feeling, to have the exercise done before the day begins.

The reaction this gets from friends always astounds me. Non-exercisers just don’t get it. Why would someone get out of bed so early  to exercise? Of course they decide on the spot that I must be a raving lunatic. Perhaps I am, but I know that my feeling of well being is hugely enhanced when I start early in the gym. Otherwise, I would quite easily lay in bed for another hour or two.

These are the tips that help me to stick to my exercise program. Most of these tips, I’ve used for many years but have developed them and become much more consistent with them since becoming involved with Michelle Bridges 12 Week Body Transformation  in 2010.

What is your top tip for sticking with an exercise program? I’d love to hear your tips and promise to reply to all comments

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Filed Under: Fitness Tagged With: exercise, Fitness

Comments

  1. Jo Tracey says

    September 5, 2018 at 10:34 am

    Morning is the biggie for me. If I stay in bed and don’t get up for my walk, not only does the day tend not to start well, but I don’t get the exercise in afterwards. It truly is the best way to start the day – plus no matter what sort of hell your day descends into you have one big tick on the board.

    Another thing for me is that I work from home & on my bum so incidental exercise is a challenge. I sent a notification on my Fitbit every 30mins to get up and moving. I have a little path around the house that I know is 300 steps. It’s small, it’s incidental, but it gets me off my butt.

    Reply
    • nextphaseinfitness says

      September 5, 2018 at 12:48 pm

      I agree Jo. An early starts gets you on the right path for the day. I love the way you increase your incidental exercise. I do so
      Thing similar when my Garmin tells me it’s time to move

      Reply
  2. Leah says

    September 5, 2018 at 10:51 am

    Love your tip to give yourself permission to go even for just 15 minutes. It’s so true that we usually end up exercising for much longer. The trick is to get started.

    Reply
    • nextphaseinfitness says

      September 5, 2018 at 12:46 pm

      Often getting started is the hard bit Leah. The 15 minute rule usually works for me when I’m feeling blah

      Reply
  3. Sue from Sizzling Towards 60 & Beyond says

    September 5, 2018 at 12:08 pm

    Love all of your tips, Jennifer as they are doable! Thank you for being part of #MLSTL and sharing your fitness tips. I liked particularly your tip about trying it for 15 minutes. Usually we find if we make a start we continue on but if not, at least we’ve done 15 minutes more than we would have. It really is all about our mental attitude and some days we just have to be kind to ourselves. I find lately I need a recovery day or two and then I’m motivated to get back to my running or workouts. The other important point you covered was to enjoy what you are doing so that keeping fit doesn’t become a chore. There are so many ways to keep active that there is something for everyone! Have a fabulous week and hope you are feeling better. xx

    Reply
    • nextphaseinfitness says

      September 5, 2018 at 12:45 pm

      Thanks Sue. Pleased you agree with my tips. Feeling much better and more positive now. You know I think that I love #MLSTL and look forward to reading such a lovely lot of blogs

      Reply
      • Sue says

        November 30, 2018 at 6:14 pm

        I’ve been feeling a little demotivated Jen although I have been consistent with my 30 days of yoga and running most weeks twice a week. I feel I’m ready to get going again so December I’m doing Fitmas. Your tips are sensible and I agree about getting moving before the day gets away from you.

        Reply
        • nextphaseinfitness says

          December 1, 2018 at 10:50 am

          Don’t be too hard on yourself Sue. ypure still making movement a priority. It’s not always easy at this time of the year. Fitmas looks great and worthwhile doing. I had considered it buthave enough going on. Thanks again for visiting

          Reply
  4. Jan Wild says

    September 5, 2018 at 4:35 pm

    Yes to exercising in the morning, for me if it doesn’t happen then it really doesn’t happen. I like to mix up my exercise program and walk on some days, Pilates on others and gym on others. That minimises boredom and ensures I am getting a full body workout over the week. And yes turning up and doing just a little is better than nothing at all and it puts the brain back in shape as well. Pinning this

    Reply
    • nextphaseinfitness says

      September 5, 2018 at 8:14 pm

      Thanks Jan for reminding about variety. That’s very important. Like you, I like to mix it up to keep things interesting. Thanks for visiting and for sharing

      Reply
  5. Leanne | www.crestingthehill.com.au says

    September 5, 2018 at 7:19 pm

    Lots of great tips Jennifer but I must admit to not liking any strenuous form of exercise – and I certainly won’t be getting out of bed at 5.30am for anything other than a plane flight! I always admire people who are into physical fitness, but I’m just happy being a plodder and aiming to do my 8,000 steps a day as my main goal – a Fitbit did help me with that part of things so I can tick one of your points + I walk in the mornings so that’s two points – I’m on a roll!! #MLSTL 🙂

    Reply
    • nextphaseinfitness says

      September 5, 2018 at 8:12 pm

      Leanne if you’re walking then you’re doing something for your health and that’s great. Like The tip said do something that you enjoy

      Reply
  6. Debbie says

    September 5, 2018 at 8:04 pm

    Hi Jennifer, I can totally understand the can’t be bothereds and congratulate you on being able to carryon with gym work regardless. I try to get the morning activity done but the cold winter mornings aren’t too conducive to getting up early. I like all your tips and agree consistency is needed. Hope you’re feeling ok and I’ve shared this for #mlstl

    Reply
    • nextphaseinfitness says

      September 5, 2018 at 8:10 pm

      Thanks for visiting Deb and for sharing. I’m well thanks just need a bit more sunshine here to feel great again.

      Reply
  7. Donna says

    September 7, 2018 at 5:10 am

    Hi, Jennifer – These are excellent tips….and are very timely. I just got back from my dog-walking group (very low intensity). I had planned to go to the gym….but am sitting her blogging. Your post has reminded me to close the computer and get my butt in gear!
    🙂

    Reply
    • nextphaseinfitness says

      September 8, 2018 at 8:26 pm

      Pleased to be of service Donna

      Reply
  8. Christine says

    September 7, 2018 at 7:52 am

    I so love it when someone says I don’t have to run. I’ve tried it, I don’t like it, and nor does my body. So many other options. Thanks for tips.

    Reply
    • nextphaseinfitness says

      September 8, 2018 at 8:26 pm

      Christine it was such s relief to me when I gave up running. Thanks for visiting

      Reply
  9. Molly says

    September 9, 2018 at 6:22 am

    I am learning if I want to achieve my daily step count goal, I need to walk in the morning before starting my day. I get up early enough, the problem is I spend too much time journaling and meditating. I’m making progress though…

    Reply
  10. Mary Lou says

    September 9, 2018 at 7:13 am

    Did I ever need to read this Jennifer! I’ve had some medical issues and have backslid from the great exercise routine I had. I’m determined to get back in the groove. Definitely an early morning person who likes to get it done. I also think, for me, a fitness club membership helps with my motivation. I consider it a ‘preventive’ investment. I’ll be sharing this on social media for #MLSTL
    http://www.meinthemiddlewrites.com

    Reply
    • nextphaseinfitness says

      September 11, 2018 at 8:36 am

      Pleased this post was of use to you Mary Lou. Good luck with your medical issues. Hope you get to enjoy being active again soon

      Reply
      • nextphaseinfitness says

        September 11, 2018 at 8:37 am

        Good to hear you’re making progress Mary Lou. All progress is a bonus

        Reply
  11. Claire Saul says

    September 11, 2018 at 8:09 am

    Great tips – on the days when I am able to exercise, morning is best for me too. I am in a bit of a catch 22 as I need to keep moving to stop my chronic illness from causing deconditioning, but the chronic illness/pain can stop me from even getting up in the morning. But it is good to push through the problems and it helps mental and physical well being – thanks for sharing on #mlstl. I have shared on my regular feature Monday Magic Inspiring Blogs for You on PainPalsBlog, Claire x

    Reply
    • nextphaseinfitness says

      September 11, 2018 at 8:33 am

      So sorry to hear of the pain you are dealing with Claire. Kudos to you for pushing through the pain when you’re able to. Thanks for visiting and for sharing

      Reply
  12. Rachael Stray says

    October 8, 2018 at 9:30 pm

    This is a really helpful post. Mornings don’t work for me on a weekday so need to make sure I get back into exercising on an evening and weekend.

    Reply
    • nextphaseinfitness says

      October 9, 2018 at 6:45 pm

      Oh I agree. It’s often a balance between exercise and blogging.

      Reply
    • nextphaseinfitness says

      October 9, 2018 at 8:15 pm

      Rachael I think it’s ok to vary the time of day that we exercise if that is what we need to do to fit it in to our lifestyle

      Reply
  13. Hot Mess says

    October 8, 2018 at 10:02 pm

    I so need to get back into exercising. I would say it’s time but that time is spent blogging. LOL! I hate exercising, that’s my problem

    Reply
  14. Fancy says

    October 8, 2018 at 10:45 pm

    A friend to go with definitely helps me. Exercise and I need to get together agsin soon.

    Reply
    • nextphaseinfitness says

      October 9, 2018 at 6:44 pm

      It definitely can helen to have a workout buddy. Thanks for visiting

      Reply
  15. Image Earth Travel says

    October 8, 2018 at 11:05 pm

    Love these tips!
    I agree, if I don’t do exercise in the morning, it’s a struggle later and often, I can’t be ‘bovvered’.

    Reply
    • nextphaseinfitness says

      October 9, 2018 at 6:42 pm

      For me the trick to consistency is doing the exercise early. Thanks for visiting

      Reply
  16. Ritu says

    October 8, 2018 at 11:45 pm

    I totally get all your tips… Now I just need to follow them!

    Reply
    • nextphaseinfitness says

      October 9, 2018 at 6:43 pm

      Thanks for visiting Ritu

      Reply
  17. Lydia says

    October 9, 2018 at 9:43 am

    Yes, choosing a fitness activity you actually enjoy is so important.

    Team sports are never going to be my thing, but there are a lot of other types of exercise out there that I do look forward to doing. 🙂

    Reply
    • nextphaseinfitness says

      October 9, 2018 at 6:41 pm

      I’m not a fan of team sports Lydia. Thanks for visiting

      Reply
  18. Samantha Smith says

    November 30, 2018 at 9:06 pm

    This has come at a great time for me as we’re just changing seasons from Summer through to Winter & I’ve lost my fitness mojo. I read this and you are so right! Setting my alarm early 😀👍👏 thanks!!

    Reply
    • nextphaseinfitness says

      December 1, 2018 at 10:52 am

      I’m so pleased Sam that you felt this post to be of benefit. It’s difficult when winter looms and you just want to curl up by the fire with a book. Look forward to reading more of your adventures.

      Reply

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