As summer wraps up and the routines of fall settle in, many find themselves struggling to re-establish a consistent exercise regimen. The leisurely pace of summer often disrupts regular gym visits, leaving us grappling to reintegrate fitness into our schedules. While the physical benefits of exercise are well-known, the mental game can be just as challenging. To help you overcome these hurdles and make exercise a habit, we’ve gathered some expert advice from Stephanie Mansour, personal trainer and CEO of Step It Up with Steph. Here are her top mental strategies for making fitness a regular part of your life.
1. Begin with Short Workouts
Instead of jumping straight into lengthy gym sessions, Mansour recommends starting with brief, manageable workouts. For instance, try five-minute sessions of exercise. “I advise clients who are new to working out to begin with short bursts,” Mansour explains. “If you struggle with finding time, start with just five minutes—be it crunches during TV time or squats while doing laundry.” This approach makes exercise less intimidating and helps establish a routine by breaking through initial mental barriers. Gradually, these brief workouts can extend, building momentum and making physical activity a more natural part of your day.
2. Set Achievable Goals
While setting goals is crucial, it’s important to ensure they are realistic. Mansour emphasizes focusing on “attainable” goals. For example, if your step goal is 10,000 steps but you consistently fall short, reduce it to 8,000. “By setting a goal you can achieve, you foster a sense of accomplishment,” she notes. As success becomes habitual, you can incrementally raise your targets. This technique boosts motivation by ensuring frequent wins, rather than discouraging setbacks.
3. Embrace Flexibility
Rigid plans can lead to frustration, especially if things don’t go as expected. Mansour advises adopting a flexible mindset. “If you miss a class or arrive late, have alternative plans ready,” she suggests. For instance, if you’re late to a class, use that time for a treadmill workout instead. Flexibility allows you to adapt to unforeseen circumstances without abandoning your fitness goals altogether.
4. Make Skipping a Workout a Deliberate Choice
Oftentimes, skipping a workout feels like an automatic decision rather than a conscious one. Mansour encourages making this a deliberate choice. Place your gym bag or yoga mat in a visible spot so you actively choose to move it if you decide to skip exercising. “By forcing yourself to make a choice, you heighten your awareness and accountability,” she explains. This simple act can increase the likelihood of sticking to your fitness plan.
5. Diversify Your Workout Routine
Sticking to one type of exercise can lead to stagnation or frustration if results plateau. Mansour advises mixing up your workouts. “If your current routine isn’t yielding results, switch things up,” she says. For instance, if kickboxing isn’t working for you, try yoga or another form of exercise that aligns with your current needs. Adapting your routine keeps your workouts engaging and effective, catering to different phases of your life.
6. Avoid the ‘All or Nothing’ Mindset
The ‘all or nothing’ mentality can be detrimental to long-term fitness success. Mansour recommends viewing health choices as individual decisions rather than binary outcomes. “Instead of thinking you must be perfect or fail, focus on making one healthy choice at a time,” she advises. This approach helps prevent one lapse from derailing your entire fitness journey. Each choice contributes to overall progress, allowing for flexibility and resilience in maintaining your fitness goals.
By incorporating these psychological strategies, you can transform exercise from an occasional activity into a consistent and enjoyable part of your life. Each tactic not only helps overcome mental barriers but also fosters a more sustainable and positive relationship with fitness.
