Allie and I during our regular Thursday walk. Today, it was at the golf course. A nice trudge through the snow and a great opportunity for Allie to make some friends 🙂

written by john c ashworth

How to Make Exercise a Habit

We are half way through January.

Are you fit yet?

Have you made any progress on all those aggressive new year fitness program goals you set for yourself? Or, maybe a better question would be this…

"Are you aware of the progress you've made? No matter how modest?"

This first question is a good one because it moves us straight to the first of five tips I have for you today about how to make your exercise program a habit.

#1: Track your progress

Instinctively, you are aware of the importance of tracking other aspects of your life - your finances, for example. Though, if you're like me, you still need to improve on this. Fortunately, the government forces us to submit our tax report each year, and inevitably this forces you to gather the necessary data. An often painful process, but also an opportunity to clearly see your financial progress, or lack thereof.

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A good example of what happens when you're not tracking closely enough is this experience I had related to the revenue I generate in my personal training business each year. During the process of applying for a loan, I initially guessed at my income for the year so that the loan officer would have a number to work with until I could provide a more accurate figure. It turns out that in this case, my guess was more than three thousand dollars off (an error equivalent to 38%). Fortunately, in this case, an error in my favor.

My point?

My estimate was not even close.

The same holds true when you don't track your fitness program progress. Most people will ultimately over report the actual amount of exercise they are performing and under report what they are eating. Call it human nature. More to the point, I call it a perfect example of NOT really knowing how much or how little progress you have actually made. Void of this information, it is impossible for you to accurately plot your progress and your exercise program from here. Additionally, tracking your progress, even if only for you to see is a great way to provide a personal level of accountability that will hopefully motivate you to do more when you see your progress slipping.

#2: Don't just do it. Live it!

I had a conversation the other day with a co-worker who was reporting to me the hazy details of his workout progress thus far this year. Like many of you out there, he has made it a priority this year to get in shape and lose some weight. "I don't want to make the same mistake I always make." He said. "I always start out trying to do too much too soon and it derails my progress."

While this is one of the top 10 reasons people fail to make exercise a habit and achieve their fitness goals, there was something much more profound coming through him. He sounded defeated, exhausted, and far less than excited or passionate about what he had set out to do. He was checking it off his list in the same way you might position other chores in your life like taking out the trash. Admittedly, he was not enjoying himself at all. His new routine has left him feeling flat.

Yes. You will NOT always feel totally excited about your exercise program and about going to the gym and about moving heavy stuff around when your get there. However, in my 20+ years of experience I can tell you emphatically that unless you find a way to at least like it, and more importantly live it, you will NOT be successful.

When I say "LIVE it" I mean setting out on a path that leads to your best self. Have you defined that yet? What is your vision of yourself at your peak level of health and fitness? What does it look like, feel like, act like? And what will this person be able to accomplish in life as a result? Get off the weight loss bus and instead buy a ticket to the bullet train to your best self. That way, you can start actually living your life in a way that will actually lead you there instead of going through the motions.

#3: Do something every day

I don't care how small or insignificant you think it might be - walking up a few flights of stairs, for example, but it all counts. The more activity the better. More importantly, this is the first step toward living it. Let me give you a quick example…

In my work as a car salesman at Smart Motors of Madison, one of my jobs was to deliver the cars I took in on trade to our budget lot about 3/4 of a mile down the road. While most guys look for someone who can give them a ride back, I ALWAYS WALKED back. And since I track these walks I can tell you with accuracy that over a 6 month time period in June 2014, I walked an extra 11.62 miles performing this one activity alone. That's the trifecta - Living it, tracking it, and doing something every day!

#4: Find some support

Research is mounting that shows you will do better when you surround yourself with like-minded individuals who are in pursuit of similar goals. Start a walking group with co-workers. Join an exercise class. Involve your kids and your wife. Hire an expert coach.  Whatever it takes.

#5: Hire a coach to guide you

Now, I'm NOT talking about hiring a personal trainer who you rely on forever to motivate you. Although, if you can afford it, I'm all for it.

What I'm really talking about here is hiring someone who is a true professional and who can help you get at the core obstacles standing between you and your peak self. Hire that person, and work with him or her on a periodic basis to help guide you. There is no substitute for this investment. There are an incredible number of nuances when it comes to your health and fitness program. The proof of this is in the fact that with an unlimited supply of health and fitness information available to us, most people still continue to struggle to reach and achieve their health and fitness goals. Why? First, you have to find programming that works for you personally in the context of all areas of your life. Second, a truly gifted coach can help you break through the resistance and the obstacles that continue to hold you back.

Good luck!

And, of course, if you're looking for a good coach who can provide you the accountability and professional guidance you need to be successful, I continue to work with a small number of committed individuals both in-person at harbor Athletic Club, as well as online. You can find more information at: www.thefitnessnomad.com

Previous Fitness Friday Segment:

[fitness friday] My Top 5 Tips for Giving Your New Year Fitness Program a BIG Boost!

About john c ashworth

John C Ashworth is a modern day renaissance man & bohemian athlete who has amassed a wide variety of skills and expertise in many different subjects including, fitness, sales, marketing, video production, copy writing, exercise physiology, clinical exercise physiology, fishing, parenting, buying cars without getting ripped off, blogging and content marketing and creation that will help you drive sales.

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