The new year has arrived! We’ve celebrated with loved ones, packed away the December decorations, and set our best New Year’s resolutions ever. Personally, I have a pretty good feeling about what this year has in store!
Making new full body workouts a regular priority is one of my goals for 2020, and if it’s one of yours, too, you might be looking for ways to help you stay on track when the going gets tough.
After all, we know that improving our health and wellness is an ongoing process. Motivation is bound to dip now and then.
You can arm yourself with the tools necessary to fight against that lag!
These 8 Tips have helped me & I think they can help you prioritize your full body workouts in 2020, too:
1) Schedule workouts like you would any other commitment.
You don’t hesitate to put work deadlines and coffee dates and birthday parties in your calendar. If your full body workouts are truly a priority — and if you’re reading this, they probably are! — then why wouldn’t you schedule those officially, too?
Figure out how often you’d like to exercise per week, then sit down every Sunday night and review your schedule and priorities for the coming days.
From there, you can block out the chunks of time you have available for working out. Write those time blocks down in your calendar or plug them into your Google Calendar if you’re more digitally inclined.
That way, you won’t be able to ignore the fact that you’ve committed to those fitness sessions as you go about your days! Every night when I’m writing my to-do list for the next day, I try to jot down when I’ll have time to exercise — in pen. This reminds me that it’s an important part of my schedule!
If your full body workout regimen includes classes, you can also take time early in the week to sign up for the classes you’d like to attend.
You won’t lose track of time later in the week and forget to do it!
2) Up the fun factor.
There’s no rule that says working out can’t be fun. In fact, I’d argue that it can be really fun… and that it should be! When it’s fun, you actually want to do it.
There are plenty of ways to boost the fun factor in any full body workout. Start by inviting a friend or family member to join you.
According to one study by the National Institute of Health:
95 percent of people who included a friend in their weight loss efforts finished their program, as opposed to 76 percent of people who tried to go it alone.
Whether the primary goal of your full body workout routine is weight loss, increased strength, or better flexibility, making exercise a more social activity will help you stay motivated and consistent.
You can also make working out more fun by cranking up your favorite playlist or by incorporating sweat sessions into other fun events, like family holidays or road trips. I love bringing a friend with me to a yoga class or training together for a race.
This helps me associate exercise with positive memories and makes me more excited to do it in the future.
3) Make the investment upfront.
No one likes to lose money. Who else is with me?
With that in mind, I’m pretty sure that if you make a financial investment in exercise ahead of time, you’re going to do pretty much anything you can to make sure that it doesn’t go to waste.
If you tend to be especially responsive to that ‘ol bottom line, try pre-paying for fitness classes, buying a workout outfit, or joining a new gym. After you’ve put a little money down, you’ll be less likely to skip out on your full body workouts.
Plus, when I have a new yoga mat to try or a new pair of running shoes to take for a spin, I can’t wait to get moving!
4) Set yourself up for success.
Once you’ve made a plan to exercise, there are other steps you can take to prioritize those workouts. It’s all about setting yourself up for success! Figure out what tends to hold you back from following through on exercise and do everything you can to remove those barriers.
If you want to work out in the morning but have trouble getting motivated at that hour, set your alarm 30 minutes earlier and set out your workout clothes next to your bed so you can grab them easily.
If you tend to use your kids as an excuse for not taking care of yourself, secure a regular babysitting slot now or try a childcare swap with one of your friends or neighbors so that everyone can get their workout in without worrying about their kiddos.
If you’ve been feeling kind of “meh” and it’s keeping you from exercise, consider how you might improve your nutrition habits so you can boost your energy and overall wellness.
I tend to think that fitness and nutrition goals should go hand and hand.
If I up my game with one, I like to up my game in the other so that my body performs better all-around.
When you get ahead of your excuses and set yourself up for success, you’ll be less likely to allow your workouts to fall lower on your priority list.
5) Find an accountability buddy.
In a study from the American Society for Training and Development, participants had a 65 percent chance of following through on a goal when they told someone about the goal — and a 95 percent chance of following through on it when they committed to meeting up with that person IRL to work toward it.
Welp. Those numbers pretty much speak for themselves.
Assuming that you want to prioritize full body workouts in the new year, make it a point to actually tell someone about it. That person can hold you accountable by texting you reminders, joining you for a yoga class, or meeting you for morning runs. One of my besties and I love to swap updates about our workouts. Since it’s fun to share those updates with her, I’m more likely to actually do the workout.
6) Start small, but start somewhere.
Big goals are great, but I think it’s better to work toward them by taking smaller baby steps along the way. Instead of striving for a full body workout every day, kick off the year with a goal of exercising just once or twice per week. Instead of challenging yourself to start lifting a certain weight ASAP, aim to stick to a new arm workout routine for your mornings or something manageable.
As you accomplish each of these smaller goals, you’ll feel increasingly prepared to tackle another one. You’ll be amazed by how much your full body workout routine — not to mention your overall health and wellness — has improved by the end of the year!
7) Consider all of the benefits of working out.
Exercising becomes less of a priority when you feel less motivated to do it, and you often feel less motivated to do it because you’ve lost sight of the benefits. If you’re focused solely on losing weight or toning your arms or sculpting your booty, it will be all too easy to take your eye off the prize and let your exercise habits slide a few weeks from now.
You can combat this problem by maintaining an awareness of the many wide-ranging benefits of working out.
Exercise is key for maintaining your weight, reducing your risk of heart disease, boosting mood and mental health, strengthening bones and muscles, sharpening your brain, improving your sleep, minimizing your cancer risk, and so much more.
It quite literally adds years to your life expectancy!
Jot some of these benefits down on a Post-It to stick to your mirror or list them in the Notes app on your phone.
Next time you’re feeling tempted to slack off on your full body workout routine, you can refer back and remember why you made exercise a priority in the first place.
My primary motivation for exercise can change from day to day, and if I’m not feeling especially psyched to work out because it will make me stronger, I’ll focus instead on the fact that it may put me in a better mood.
It’s nice to be able to cycle mentally through the options!
8) Bring your full body workout to you.
It will be a lot more difficult for you to bail on a sweat session when that sweat session is available right in the comfort of your own home (or in a hotel room if you’re traveling, etc.). There are plenty of pros to doing your full body workout at home, and convenience is at the very top of that list. With an at-home exercise option, you can get your fitness on whenever — and wherever — it works with your schedule.
Online yoga classes, bodyweight exercises, and cardio workouts are all great options.
Trust me — you’ll get so addicted to your new workout vibe that they will stay at the top of your priority list all year long.
Want to make regular full body workouts a priority this year?
- Make it a date. Schedule exercise sessions like you would any other commitment! Be proactive about putting them in your calendar so you follow through.
- Keep it fun! Make working out a positive experience by inviting friends to join you or turning up the volume on your favorite playlist.
- Invest upfront. Put your money where your mouth is! Prepay for fitness classes or buy yourself new fitness accessories that will help you stay motivated.
- Remove barriers. Figure out what might hold you back from following through on your workout commitment. Once you’re anticipated those obstacles, you can more easily set yourself up for success.
- Stay accountable. Recruit an accountability buddy to help you stay on track.
- Keep it real. You’ll be more likely to prioritize full body workouts when you see yourself making progress toward your overall health and wellness goals. Set small, realistic goals so you can celebrate wins along the way.
- What’s at stake? Keep all of the wide-ranging benefits of exercise top of mind to help you stay focused and motivated when you might otherwise lag.
- Bring the workout to you. Seeking out at-home and on-the-go exercises will ensure that you have easier access to workouts whenever and wherever it works for you.
There’s nothing like a full body workout to help you look and feel your best — and that’s what I wish for you in this new year and always!
Let’s make it happen together.
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