7 ways to make sure you never miss a workout.

Most weeks can be a blur of working long work hours, household tasks, responsibilities, time with family and sleeping. Finding the time for exercise can be tough, yet the busiest people will never miss a workout.

The key is to make your workout time work for you. Below are some key strategies that work for even the busiest person.

1. Communicate with others what you are going to do – Sharing what exercise you want to do with others will get you fuelled with energy and enthusiasm and out of your slump. Share with the people that you see every day (your family, friends, close work colleagues) all the details of the activity (when you will go, duration, what you will wear, how you will feel when you are finished etc) Nothing stimulates you more to get into action than your integrity which is doing what you say you will do.

2. Keep your workouts fun or interesting. The best exercise to do is the one you enjoy doing. Exercise that you don’t enjoy is a killer. If there is one sure way to be turned off regular exercise, it would be that you are not looking to make the experience enjoyable. Plug in a set of headphones the next time you jump on the treadmill and watch your favourite TV shows or sporting action, or listen to your favourite music while out walking. Keep it fun so you can count on coming back for more. Can’t find regular activity you like? Be patient; if you are having difficulty choosing or sticking to an activity. It may take quite a few tries before you feel like something clicks.

3. Schedule daily exercise in your calendar/diary. ‘Not enough time,’ ‘too busy’ and ‘can’t afford it’ are all just forms of a sickness called Excuse-i-tis. Establish a regular schedule for physical activity. Be active while watching TV. Ride a stationary bike, walk on the treadmill, step up and down on a step/bench, use some dumbbells, or do some stretching during your favourite TV shows...just get up and get moving more often!

4. Focus quality rather than quantity. You don’t need to work out for a long period of time to get the results you need. Be realistic about what you actually want to achieve for your fitness and seek out professional guidance to give you some pointers in the right direction. There is an old saying in the fitness industry “You can work hard and you can work long...but you can’t do both!”
5. Wake up 30 minutes earlier. Take a brisk walk around your neighbourhood. Research has shown that people who start off their day with exercise are more likely to stick with it.

6. Get Social. Sign up at a dance club, hiking group, bowling league, or golf association and get active while meeting other people.

7. Invest in your health. Making a financial commitment to a Personal Trainer, company fitness classes, fitness gym or local sporting organization may be all the incentive you need. Get in a session before work. The bulk of people find they are best to go straight from work before going home to avoid procrastination.

Written by Chris Bakens

Tips for sticking to your fitness program

There are 4 critical factors to adhering to an exercise program. They are:

1. Results:
Achieving positive results can be one of the most important factors for many individuals to adhere to an exercise program. Common sense says you are more likely to continue expending the time and energy if your efforts produce desired and meaningful results.
2. Time:
You don’t have to endure a marathon workout to experience the results. Some individuals prefer to do time effective exercise which will allow them time to enjoy other interests
3. Boredom:
Boredom can have a big impact on exercise commitment. Most people will prefer to participate in an exercise program if it is an enjoyable experience. You will notice how all of the high tech features on exercise equipment is designed to engage the exerciser so that they disassociate from the fatigue and physical effort.
4. Injuries:
The old saying of “No pain – No gain is what prevents some people from stepping out of their comfort zone who think that they may get hurt.
Other tips for adhering to an exercise program:

Establish the fundamental purpose to exercise. What do you want to gain from your exercise program?


Highlight short-term goals. Goal setting should be viewed much like climbing a ladder, with importance placed on realistic distances between rungs.

Decrease chance of injury: Minimize injury/complications by not doing too much, too soon. Often novice exercisers who increase their activity dosage too soon become discouraged, especially if they start feeling sore or become injured.

Make a group commitment: There is only one thing stronger than having individual commitment and that is when it is made by a group. The support and encouragement within the group can provide everyone with the incentive to continue exercising during times of declining interest.

Highlight fun and variety: The same exercise programs done everyday can become monotonous and boring which can then lead to making excuses not to train at all. By doing what you enjoy doing and having variety, you are more likely to adhere to an exercise program.

Communicate with the people in your life: The support and encouragement of family, friends, significant other, and work colleagues with whom you interact regularly can help play an important role in a successful result.

Keep an exercise diary: A daily progress chart that allows you to record daily nutritional and exercise achievements can help you see the steady improvement that has been made.

Schedule a regular time to exercise: Planning a workout at the same time everyday will establish a habit.