How to Get Unstuck with Exercise

Starting a new exercise program feels exciting and hopeful:

You are focused, motivated and determined to reach your goals!

It is (finally) all happening, and you cannot wait to see the changes, feel better and be healthier!

You get started and then…..LIFE!

You get sucked back into the vortex of life because as you know, life has a way of throwing curveballs that always seem to derail your best intentions.

UGGGG (!!) this is never going to work!

Mind as well wait to start exercising until after summer vaca, the kids are back in school, wedding season, next week, next month……

You catch my drift and guess what?

Holidays, birthdays, work life, kids’ activities, and every social gathering under the sun will ALWAYS be there.

Whether it’s unexpected challenges, busy schedules or personal setbacks, experiencing disruptions in your fitness routine is normal and very much to be expected.

Let me repeat: challenges, setbacks and disruptions in your fitness routine are normal!

Life is not perfect and never will be so the key to becoming unstuck and making exercising fit and stick in your life is learning how to manage and work through this stuff so that you can stay committed, consistent and hit your goals, no matter what life throws your way!

At Results Fitness our non-negotiable is PROGRESS over PERFECTION!

This means doing what you can at any given time and accepting that no two days, weeks or months are perfect.

Some days/weeks/months will easier and less busy than others. That’s life!

Making exercise fit and stick in your life comes down to creating habits and putting systems in place that support your goals and empower you to build a healthier lifestyle you can do with ease, even on the busiest of days, during the busiest times in life!

STOP setting yourself up for failure by going ‘all in’ and not being able to keep up, starting then stopping then starting (over) again, and pausing or waiting because you don’t have time.

Instead, learn how to create balance and dial in where you are each day!

If you want to finally make exercise fit and stick in your life, keep reading to learn my 7 strategies to get unstuck so that you can  keep your fitness traction consistently going throughout the year!

 

7 Strategies for Getting Unstuck

#1. Reframe Your Perspective: Instead of seeing setbacks as failures, see them as opportunities for growth and learning. 

• Recognize setbacks are temporary obstacles that can be overcome with resilience and determination.
• For every failure, assess what you could do differently so you’re prepared should it happen again:
  • Example #1: You’re rushing from the office to your kid’s soccer game and arrive hangry. You stop by the concession for a quick (usually unhealthy) snack.
    • Try this: Pack a healthy snack/ meal ahead of time and bring with you.
  • Example #2: Mornings are pure chaos: dog’s gotta be walked, kids gotta get ready for camp and lunches packing so you either skip breakfast, chug coffee or grab a muffin/bagel/donut/ on the way out.
    • Try this: Prep a healthy, ‘on the go’ breakfast option the night before – smoothies are quick and easy!

#2. Set Realistic Expectations: Understand progress is not always linear. 

While setbacks are inevitable, they don’t define your journey. Set realistic expectations for yourself and acknowledge the ups and downs along the way.

The best strategy for managing expectations is setting SMART Goals: specific, measurable, attainable, realistic, and time-bound goals.

These goals are super specific, so you have clearly defined parameters that set you up for success!

Examples of SMART and non-SMART goals:

• SMART goal #1:  “I will cook home-cooked meals 4 days per week for the next month” 
• Non-Smart goal #1: “I will eat healthier.”
  • The challenge with the non-SMART goal: what does ‘healthier’ mean? When/how often will you eat healthier? How are you going to make sure you have ‘healthier’ options accessible?

• SMART goal #2: “I will lose 10 lbs. in 2 months by exercising 4 days / week and eating home-cooked meals”.
• Non-Smart goal #2: “I will lose weight by exercising more and eating better.” 
  • The challenge with the non-SMART goal:  What does ‘exercising more’ look like – 2 days /week? 5 days/week? What does ‘eating better’ include? Home cooked meals? Only 1 meal eaten out/week?

A super vague, non-specific goal sets you up for failure because there’s no actual plan to succeed. Take time to evaluate your goal(s) to ensure there are parameters in place so you know exactly what to do!

#3. Focus on What You Can Control: While some setbacks are beyond your control, focus on what you can control: attitude, effort and actions!

Stay committed to making healthy choices and taking small steps forward, even when faced with challenges.

Start by creating a list of all the items you have complete control of each day and have a system in place to execute without fail:

Example #1: If you have the time to eat a balanced breakfast each morning, have healthy food options prepped in advance to support that action. Maybe this means making a smoothie the night before or, meal prepping overnight oats, egg bites, quiche, etc. on the weekends.

Example #2: If you know your schedule in advance, plan for / schedule your workouts like a doctor’s appointment or work meeting and add to the calendars. If scheduled, you’re more likely to show up!

# 4. Adapt and Adjust: Be flexible and willing to adapt your fitness routine to accommodate changes in your circumstances:

• If dealing with an injury, focus on low-impact activities that won’t exacerbate the injury or ask your coach for modifications to move safely and continue working towards your goals.
• If short on time, incorporate quick and efficient workouts into your schedule. Any movement is better than no movement at all.
• If you can’t make your usual morning workout, go in the evening or vice-versa.
• If you hate working out on the weekends but missed a weekday workout, head to the gym Saturday morning!

#5. Seek Support: Don’t be afraid to lean on others for support during challenging times.

Whether it’s a friend, family member or coach, having a support system keeps you motivated and accountable. Share your struggles and successes with others who understand and can offer encouragement.

Support and accountability are two major foundations for maintaining your health and wellness. Results Fitness is FULL of supportive and FUN humans always there to lend a hand or offer a gentle nudge when needed!

#6. Practice Self-Compassion: Be kind to yourself during setbacks and avoid self-criticism.

Remember: setbacks are part of the process and experiencing setbacks does not make you a failure. Practice self-compassion and treat yourself with the same kindness and understanding you would offer to a friend.

#7. Focus on the Long-Term: Keep your long-term goals in mind and remind yourself why you started, and exercising is important to you / your family!

Visualize your success and stay committed to your goals, even when faced with temporary setbacks. Review your short and long-term goals regularly, adjust as needed and celebrate each and every win (big or small!) along the way.

Remember, setbacks are temporary, but your determination and resilience are enduring. Keep pushing forward, and you’ll emerge stronger and more resilient than ever before!

YOU GOT THIS!