exercise

  • Fitness

    Complete Leg and Glute Workout Plan: From Home to Gym

    Complete Leg and Glute Workout Plan: From Home to Gym

    Let me take you back to when I first started training my legs and glutes. I thought I was doing everything right—squats, lunges, maybe the occasional deadlift—but I wasn’t seeing results. My legs still felt weak, and my glutes? Non-existent. I thought, maybe it’s just my body. Sound familiar? Luckily for me, it wasn’t my body—it was my routine. I wasn’t pushing myself hard enough, and I didn’t have a leg and glute workout plan that combined both at-home workouts and gym workouts.

    It took trial and error, but once I cracked the code with a complete leg and glute workout plan that hit both strength and endurance goals, my progress skyrocketed.

    If you’ve been feeling stuck or want to get serious about building stronger legs and glutes, this post is for you. I’m sharing a killer, low-impact, 4-day workout schedule that takes you from home workouts to gym routines, helping you hit every angle of your lower body.

    By the end, you’ll have a leg and glute workout plan that works whether you’re lifting weights at the gym or using resistance bands at home—no more guesswork, just solid results.

    Table of Contents

    Why You Need Both Home and Gym Workouts

    We all love the convenience of home workouts—no drive, no judgment, no waiting for machines. And since having a baby, I’ve relied heavily on them while my little one naps. It’s not always easy to find time for the gym, but squeezing in a quick leg and glute workout at home has been a game-changer. Whether it’s grabbing my resistance bands or doing bodyweight exercises, I can still stay on track without leaving the house.

    But let’s be real: gym workouts take things to the next level. When you’re at the gym, you can load up heavier weights, challenge yourself, and see some serious gains. Ideally, you need both environments to stay consistent and keep progressing.

    At home, it’s about using what you’ve got—dumbbells, resistance bands, or just your bodyweight. At the gym, it’s about pushing your limits, lifting heavier, and focusing on compound lifts like squats and deadlifts. Whether you’re following a complete workout plan or just doing a quick leg day, both settings play an important role.

    Pro tip: If you’re new to working out, start with home glute workouts to build confidence. When you’re ready to level up, take those same exercises to the gym and increase the weight!

    Home Leg and Glute Workout Plan: No Excuses

    You don’t need fancy equipment or a gym membership to build strong legs and glutes. Here’s a simple yet effective home workout you can start today.

    All you need is a set of dumbbells or resistance bands and about 30-40 minutes.

    Home Glute-Focused Workout (Bodyweight + Bands)

    • Warm-up: 5-10 minutes of light cardio (walking, jogging, or cycling)
    • Bodyweight Squats: 4 sets x 15 reps
    • Glute Bridges: 4 sets x 20 reps (Add a resistance band for extra burn)
    • Donkey Kicks: 3 sets x 12 reps per leg
    • Lateral Band Walks: 3 sets x 20 steps (10 on each side)
    • Reverse Lunges: 4 sets x 12 reps per leg
    • Clamshells: 3 sets x 15 reps per leg

    📌 Pin this for later! ⬇

    Cool-down: 5-10 minutes of stretching (hamstrings, quads, glutes).

    This home workout is perfect for days when you want to feel the burn but don’t have time to get to the gym. Trust me, you’ll still feel it the next day.

    A good set of fabric resistance bands can really take your home workouts to the next level. I love using these for glute bridges and lateral band walks—they add just the right amount of challenge!

    Gym Leg Day: Time to Get Serious

    So, you’re ready to step it up?

    Let’s do it.

    When you’re at the gym, it’s time to lift heavy and push yourself harder than ever. These leg and glute exercises will hit all the major muscle groups and help you build that lower body strength you’ve been craving.

    Bigger Buttocks Workout Exercises

    Gym Leg Day (Heavy Lifts)

    • Warm-up: 5-10 minutes on a treadmill or stationary bike
    • Barbell Back Squats: 4 sets x 8-10 reps (Go heavy, focus on form)
    • Romanian Deadlifts (RDLs): 4 sets x 10 reps
    • Leg Press: 4 sets x 12 reps
    • Walking Lunges with Dumbbells: 3 sets x 12 steps per leg
    • Leg Curls (Machine): 3 sets x 12 reps
    • Standing Calf Raises: 3 sets x 15 reps

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    Cool-down: Stretch all major lower body muscles (quads, hamstrings, glutes).

    The gym is where you get serious about strength.

    These moves target your quads, hamstrings, glutes, and even calves—leaving you feeling strong and accomplished.

    If you’re serious about leveling up your leg and glute workouts, investing in the right gear can make a world of difference. I have the Adidas Powerlift 5 Weightlifting Shoes. They’re designed to improve your form and performance, especially for squats and other lower body exercises!

    Home Circuit Workout: Mix It Up

    Some days, you just need a quick but intense session. Circuit workouts at home are perfect for keeping your heart rate up while still focusing on your legs and glutes.

    Here’s a simple but effective workout using dumbbells and resistance bands.

    leg and glute plan

    Home Circuit Workout (Resistance Bands + Dumbbells)

    Circuit: Perform each exercise back-to-back with minimal rest. Complete the circuit 3-4 times with a 1-minute rest between rounds.

    • Dumbbell Goblet Squats: 12 reps
    • Resistance Band Glute Kickbacks: 12 reps per leg
    • Lateral Lunges: 12 reps per side
    • Bulgarian Split Squats: 10 reps per leg
    • Sumo Deadlifts: 12 reps
    • Jump Squats: 10 reps

    Cool-down: Stretch hamstrings, quads, glutes, and calves for 5-10 minutes.

    This circuit gets your heart pumping while hitting every muscle in your legs and glutes.

    Plus, it’s fast-paced and efficient—perfect for a busy schedule.

    For working out at home, a pair of adjustable dumbbells is a game-changer. They don’t take up much space and are perfect for exercises like goblet squats or lunges.

    Gym Glute-Focused Workout: Time to Grow

    Leg day’s not complete without focusing on the glutes!

    You’ll want to dedicate at least one day to seriously targeting your glutes with heavier weights and focused isolation exercises.

    This is where the gains happen.

    Gym Glute-Focused Workout (Accessory Work)

    Workout Gym Routine Buttocks Workout At Home Glute Workout
    • Warm-up: 5-10 minutes of light cardio
    • Hip Thrusts (Barbell or Smith Machine): 4 sets x 10-12 reps
    • Cable Glute Kickbacks: 3 sets x 12 reps per leg
    • Dumbbell Romanian Deadlifts: 4 sets x 10-12 reps
    • Step-Ups with Dumbbells: 3 sets x 12 steps per leg
    • Smith Machine Split Squats: 3 sets x 10 reps per leg
    • Seated Leg Press (Focus on glutes): 3 sets x 12-15 reps

    Cool-down: Stretch your glutes, hamstrings, and hips for 5-10 minutes.

    This workout plan targets all angles of your glutes, helping you shape and strengthen those muscles like never before.

    leg and glute plan

    Extra Tips for Maximising Your Leg and Glute Workout Plan

    Let’s be real—building stronger legs and glutes takes more than just showing up. If you really want to see results, here are a few extra tips that can help you level up your progress:

    Prioritise Progressive Overload

    If you’re not challenging your muscles, they won’t grow. Whether you’re at home with dumbbells or at the gym with a barbell, aim to gradually increase your weight or reps over time.

    This is how you signal to your muscles that it’s time to adapt and grow.

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    Dial In Your Nutrition

    Building strong legs and glutes isn’t just about lifting weights—it’s about fuelling your body right, too.

    Make sure you’re eating enough protein to support muscle growth, and don’t forget to balance your meals with healthy carbs and fats for energy and recovery.

    Focus on Form Over Weight

    It’s tempting to go heavy, but if your form isn’t right, you’re not going to get the most out of your exercises (and you might even get injured).

    Especially on moves like squats, deadlifts, and lunges, prioritise your form first.

    Once you nail it, then you can start increasing the weight.

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    Include Mobility and Flexibility Work

    Tight hips or hamstrings can seriously limit your range of motion and affect how effectively you target your muscles.

    Make sure to include mobility work like hip stretches, foam rolling, or yoga into your routine to keep everything flexible and prevent injury.

    Take Recovery Seriously

    Progress doesn’t happen during your workout—it happens when your muscles recover.

    Make sure you’re giving your legs and glutes enough time to heal between heavy sessions.

    Stretch, hydrate, and get enough sleep to maximize recovery and results.

    Including a foam roller in your recovery routine can help relieve muscle tension and prevent injury. It’s a must-have for any workout plan.

    Stay Consistent

    This one’s huge. You’re not going to see major changes in a week or two, but stick with it, and the results will come.

    Whether you’re working out at home or in the gym, consistency is what turns good intentions into real progress.

    leg and glute plan

    Pro Tip: Tracking your progress can help keep you motivated. Take notes on your sets, reps, and weights each week so you can see how much stronger you’re getting.

    And remember, even small progress is progress!

    Level up your leg and glute workouts by packing smart! Check out my list of gym bag essentials for women to stay prepared and crush every session.

    Maximise Your Glute Gains

    Want to take your glute growth to the next level? This series has everything you need—from the best workouts to game-changing nutrition tips. Dive into each post and build stronger, sculpted legs and glutes the smart way.

    Follow this full series and get on the path to stronger, sculpted glutes!

    Conclusion: Ready to Crush It?

    Whether you’re at home or in the gym, this leg and glute workout plan is your key to building serious strength.

    It’s about showing up, lifting heavier, and feeling stronger every day.

    Remember: Consistency is key.

    Whether you’re crushing it at home or hitting new PRs at the gym, every rep gets you closer to your goals.

    Now, what are you doing this week to level up your leg and glute game?

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  • Goals

    Examples of Self-Discipline: How to Stay Consistent

    Motivation is a liar. There, I said it. One minute, you’re excited about a goal. The next? You’re struggling to even get started. I’ve been there. When I began my weight loss journey, I had all the motivation in the world… until I didn’t. What kept me going? Self-discipline. When I lost over 80lbs, it wasn’t because I always wanted to work out or eat healthy. It was because I leaned on self-discipline, especially when motivation disappeared. And to help with this, I want to discuss some examples of self-discipline.

    In this post, I’ll break down:

    • What self-discipline really is.
    • Examples of self-discipline that worked for me.
    • How to stay consistent, even when motivation fades.

    Let’s get started with ‘Examples of Self-Discipline: How to Stay Consistent’!

    examples of self-discipline

    What is Self-Discipline? (And Why It’s Better Than Motivation)

    Let’s get one thing straight—self-discipline isn’t about being perfect or forcing yourself to do things you hate.

    It’s about making small choices every day that get you closer to your goals, even when you don’t feel like it.

    When I was losing weight, I wasn’t always motivated to work out.

    In fact, there were SO MANY days when I wanted to skip it entirely. But self-discipline is what made me lace up my trainers anyway and show up.

    That’s the difference.

    Motivation might get you started, but self-discipline is what keeps you going when the excitement fades.

    So, what exactly is self-discipline?

    It’s choosing the long-term goal over the short-term comfort.

    It’s the ability to act even when your mind and body are telling you to do something easier.

    And let’s be honest—it’s not glamorous.

    But it’s the reason I was able to lose over 80lbs, and it’s the same thing that can help you stay consistent too.

    If you looking for serious examples or self-discipline, David Goggins is a huge inspiration when it comes to pushing past your limits. His book Can’t Hurt Me is full of powerful lessons on how to harness mental toughness and develop a relentless level of self-discipline.

    His take on willpower is a powerful example of how discipline beats motivation every time. If you’re looking for that extra push, his story is a must-read. You can also dive into more of his wisdom here: Self-Discipline Importance: Willpower Inspired by David Goggins.

    Real-Life Examples of Self-Discipline

    1. Showing Up, No Matter What

    There were so many mornings when the last thing I wanted to do was work out.

    It was too cold, too early, I was just exhausted, and my motivation was nowhere to be found.

    But instead of giving in, I leaned on self-discipline.

    I’d tell myself, “Just start. Even if it’s a 10-minute walk, just get moving.”

    And once I got started? It was always easier to keep going.

    The hardest part was showing up.

    examples of self-discipline in fitness

    Self-discipline is all about showing up, even when you’re not feeling it.

    Because the truth is, once you start, it’s never as bad as you thought it’d be.

    2. Choosing Better, Not Perfect

    Another key moment of self-discipline came with food choices.

    Trust me, I love pizza and sweets as much as the next person.

    But during my weight loss journey, I had to practice choosing better, not perfect.

    It wasn’t about never having treats, but about being mindful and disciplined with my decisions.

    Instead of having a whole pizza, I’d stop after a few slices and assess my hunger.

    I wasn’t perfect, but I was consistent.

    And that’s where self-discipline wins every time—it’s not about perfection, but progress.

    Incorporating good habits into your day will help you stay on track and prevent those moments of regret later on.

    3. Building a Routine You Can Stick To

    I can’t stress enough how important routine was for me, especially because I have ADHD.

    Routine is something I really need, but it’s also something I’ve always struggled with.

    My mind is CONSTANTLY jumping from one thing to the next, so creating a structure that kept me on track when learning how to stay consistent with goals.

    Self-discipline doesn’t mean making everything hard on yourself.

    It’s about finding a routine that supports your goals and makes it easier to stick to them.

    For me, that looked like working out first thing in the morning. If I didn’t do it then, I knew I’d find a million excuses later.

    By building this routine, I didn’t have to rely on motivation.

    It became automatic—something I did without overthinking.

    And self-discipline helped me stick to it, even on the days when I wasn’t feeling it.

    Pro Tip: Have different versions of your routine ready. Life isn’t always predictable, so having a “lazy day” routine, an “ideal day” routine, and an “extra productive” one can help you stay on track, no matter how you’re feeling. This makes it easier to adapt without falling off, which is a key part of learning how to be consistent.

    If you’re hitting a plateau in your journey and self-discipline feels tough, affirmations can really help reinforce your mindset. I’ve shared some of my favourite self-discipline affirmations that can get you through those rough patches in this post: Self-Discipline Affirmations To Help With Weight Loss Plateaus.

    Tips to Build Self-Discipline

    1. Focus on the Bigger Picture

    When motivation fades, it’s easy to forget why you started.

    That’s why it’s so important to keep your long-term goals front and centre.

    When I was losing weight, I constantly reminded myself of why I wanted to make these changes.

    Whether it was to feel healthier, have more energy, or just fit into my favourite jeans again, keeping that bigger picture in mind helped push me through the tough days.

    Building a strong mindset can be just as important as any physical training. 🧠 If you’re interested in adopting an athlete’s mindset to push through challenges and stay disciplined, my post on athlete mindset training has some great strategies to get you started.

    2. Use Tools to Stay Accountable

    I’m a big fan of accountability. It’s hard to stay disciplined when you feel like no one’s watching. During my journey, I used everything from habit trackers to apps that reminded me to drink water or log my meals.

    It wasn’t always about being perfect, but those little tools kept me on track and aware of my progress.

    Find something that works for you, whether it’s a habit tracker or even telling a friend about your goals. Accountability makes self-discipline easier and can help you improve life in small, consistent steps.

    Accountability makes self-discipline easier.

    3. Celebrate the Small Wins

    Self-discipline isn’t about grinding 24/7 with no reward.

    In fact, one of the most important parts of building discipline is celebrating those small wins along the way. During my weight loss journey, and with any goal I have had since I made sure to reward myself for hitting milestones.

    Whether it was buying a new pair of leggings or taking a rest day.

    Those small celebrations give you something to look forward to and reinforce your self-discipline.

    It’s like telling yourself, “Hey, I’m doing great. Keep going!”

    Small habits really do lead to big results, and it’s the success of those habits and daily routines that make all the difference in your journey. If you want to dive deeper into how small habits can transform your progress, take a look at this post: The Importance of Consistency: Small Habits Lead to Big Results!

    Or, for more strategies on how to master these small habits, Atomic Habits by James Clear is the perfect guide.

    How to Stay Consistent When Motivation Fades

    self-discipline

    At the end of the day, staying consistent is what really matters. Motivation comes and goes, but self-discipline is something you can rely on. Here’s how to keep going, even when you don’t feel like it:

    • Revisit your goals. When you feel stuck, go back to your “why.” Why did you start? What’s the bigger picture?
    • Lean on your routine. Having a routine in place means you don’t have to think about it. It becomes automatic.
    • Stay flexible. Life happens. It’s okay to adjust your goals and routine as long as you don’t quit.

    Staying consistent is the real secret to success, and if you’re looking for even more ways to keep going when motivation is nowhere to be found, check out this post: Consistency Over Motivation: 5 Ways to Stay on Track.

    Conclusion

    Motivation is a rollercoaster, but self-discipline is your steady ride.

    It’s not always easy, but it’s what will get you to your goals, whether it’s losing weight, getting stronger, or just showing up for yourself.

    Consistency is the hardest part of any weight loss journey, especially when things aren’t going as planned. If you’re struggling with this, I’ve shared more tips on how to overcome those dips in progress here: Overcoming a Lack of Consistency in Your Weight Loss Journey.

    So, here’s the question: What’s one small habit you can commit to today? Let me know in the comments! Or share some of your own examples of self-discipline!

    Because trust me, it’s those small, consistent actions that will make all the difference.

    Further Resources

    Studies

    Motivation, Self-Determination, and Long-Term Weight Control – This study discusses how self-determination, rather than just initial motivation, plays a crucial role in long-term weight management. It highlights that feeling autonomous about weight-loss goals and behaviours leads to lasting change (Teixeira et al., 2012).

    Personal Motivation, Self-Regulation Barriers, and Strategies for Weight Loss – This research identifies the importance of self-regulation and mental strategies in overcoming barriers to weight loss. It highlights how habitual overconsumption and external factors can be mitigated by mindful self-discipline and mental tenacity (Chew et al., 2022).

    Self-Control in the Weight Loss Process – This study focuses on how self-control mechanisms such as mental simulations and implementation intentions are more effective in reaching weight-loss goals than relying solely on motivation (Marszał-Wiśniewska & Jarczewska-Gerc, 2018).

    Motivational Predictors of Weight Loss and Weight-Loss Maintenance – This study reinforces the role of autonomous motivation in weight-loss success and maintenance, showing that self-determined goals lead to better adherence and lasting outcomes (Williams et al., 1996).

    Self-Efficacy for Temptations is a Better Predictor of Weight Loss than Motivation – This research emphasises that managing temptations and having self-efficacy in resisting them is a stronger predictor of weight loss success than initial motivation (Armitage et al., 2014).

  • Fitness

    Athlete Mindset Training: 5 Ways to Win at Life!

    Have you been watching the 2024 Paris Olympics and found yourself wondering how athletes seem to have it all together? They wake up at ungodly hours, crush their workouts, and still have time to smile for the camera. It’s like they’ve cracked the code to this whole “being human” thing. But, luckily for us – You don’t have to be a professional athlete to have an athlete mindset. In fact, you can train your brain to think like a top performer. So let’s get into ‘Athlete Mindset Training for Everyday People: 5 Ways to Win at Life!‘

    athlete mindset

    Why Bother with an Athlete Mindset?

    Let’s be real: Life is basically one big endurance event. Whether you’re juggling work and family, or trying to remember to water that plant you swore you wouldn’t kill this time (RIP Freddie, the Fiddle Leaf Fig), it takes stamina, discipline, and a little bit of grit to make it through.

    Athletes have mastered the art of pushing through challenges, staying focused, and bouncing back from setbacks. And the best part? These skills can be applied to literally everything—whether you’re training for a marathon or just trying to get through Monday.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    athlete mindset

    The 5 Key Ingredients to an Athlete Mindset (Spoiler: No Burpees Required)

    1. Embrace the Power of Routine

    Athletes thrive on routine. They eat, sleep, and breathe consistency because they know it leads to results. But don’t worry, you don’t need a colour-coded calendar or a fridge full of protein shakes to get started. Check out my recent posts on routines: ADHD Morning Routines: Kickstart Your Day with Energy & Recharge Your Day: Effective Afternoon Routines for More Energy.

    Start small: Set a simple daily routine. Maybe it’s waking up at the same time every day or having a 5-minute morning stretch. Consistency is key.

    Stick to it: Even on weekends. Yes, I know, it’s painful. But this helps build discipline and makes your routine a no-brainer.

    Athletes thrive on routine and consistency, which are vital for achieving peak performance. These habits can be translated into everyday life to help individuals build discipline and achieve their goals more effectively. Establishing a consistent routine, even in small ways, can have significant benefits on mental and physical well-being (Carter & Graef, 2016).

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    2. Set Goals That Scare You (But in a Good Way)

    Athletes don’t settle for average. They aim high, even if the goal seems a bit terrifying. The trick is to break it down into manageable steps.

    Big scary goal: Maybe it’s running a 10k, starting your own business, or just making it to Friday without hitting the snooze button 17 times.

    Break it down: Create mini-goals or milestones to get you there. Celebrate each win—no matter how small!

    Kristen Faulkner: The Perfect Example of Resilience and Growth

    If you’re looking for someone who embodies an athlete mindset, look no further than Kristen Faulkner. Faulkner’s journey is a masterclass in resilience, adaptability, and the power of a growth mindset.

    What’s particularly inspiring about Kristen is the bold decision she made at 29—a time when many people feel locked into their career paths. In 2017, Kristen was working a typical 9-to-5 job in venture capital, thriving in a world of finance far removed from the athletic arena. But deep down, she felt a yearning for something more, something that would push her limits and ignite her passion.

    So, despite having no background in competitive cycling, Kristen made the HUGE choice to pursue the sport seriously, showing us all that it’s never too late to chase new dreams, and that no goal is too big.

    Fast forward to 2024, and Kristen’s decision paid off in the most AMAZING way. After years of hard work, dedication, and a relentless growth mindset, Kristen competed in the 2024 Olympics and brought home the gold – something that hasn’t been done by an American in 40 YEARS.

    Her success is a testament to the incredible things that can happen when you follow your passion, no matter how late you start.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    3. Learn to Love the Process (Yes, Even the Boring Bits)

    Training isn’t always glamorous. Sometimes it’s just showing up and putting in the work, even when you don’t feel like it. The same goes for life.

    Find your “why”: Remind yourself why you’re doing this in the first place. Whether it’s for your health, your family, or your dream of becoming a homeowner (fingers crossed for 2025!)

    Trust the process: Progress isn’t always obvious. Keep going, and the results will come.

    Check out my post ‘Types of Goals: Outcome, Performance, and Process Goals‘ for some tips on setting process goals!

    4. Fail Like a Pro

    Athletes don’t see failure as the end—far from it. They see it as feedback, an opportunity to learn, adapt, and come back stronger. This is where the magic of a growth mindset comes into play.

    With a growth mindset, you understand that your abilities and intelligence aren’t set in stone. You believe that with effort, learning, and persistence, you can improve and grow. So, if you mess up (and it’s bound to happen, we’re human!), don’t throw in the towel. Instead, channel your inner athlete and turn failure into your greatest teacher.

    Psychological resilience is a critical factor that allows athletes to thrive under pressure and bounce back from setbacks. This resilience can be cultivated through mental training, which helps in developing life skills such as adaptability and perseverance, crucial for both sports and personal life. (O’Brien et al., 2021).

    beginners running guide

    Reflect and adapt: When things don’t go as planned, take a moment to reflect. What went wrong? What can you do differently next time? This is where growth happens. Every setback is a chance to learn something new about yourself and your approach. Use failures as stepping stones to success, not as evidence that you’re not good enough.

    Embrace the journey: Remember, progress isn’t always linear. There will be ups and downs, but every experience, good or bad, contributes to your growth. A growth mindset helps you see setbacks as part of the journey, not as roadblocks.

    Keep moving forward: Setbacks happen. It’s how you handle them that matters. With a growth mindset, you’ll see challenges as opportunities to stretch yourself and grow. So, pick yourself up, dust yourself off, and keep pushing forward. The only true failure is giving up.

    Michael Jordan: Turning Failure into Fuel

    If there’s one athlete who epitomises the concept of failing like a pro, it’s Michael Jordan. Widely regarded as one of the greatest basketball players of all time, Jordan’s path to success was paved with setbacks and failures.

    Michael Jordan famously said, “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game-winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

    Jordan didn’t just rely on his natural talent; he embraced the grind, the countless hours of practice, and the commitment to continuous improvement. He understood that failure was part of the journey and that each missed shot or lost game was an opportunity to learn and grow.

    Michael Jordan’s story teaches us that failure is not the enemy—it’s a crucial part of the process. So, the next time you face a challenge or experience a setback, think of Jordan. Reflect on what went wrong, adapt your approach, and keep pushing forward.

    athlete mindset

    5. Build a Support Squad

    No athlete does it alone. They have coaches, teammates, and cheerleaders who push them to be their best. You need the same.

    Find your village: Surround yourself with people who lift you up, whether it’s a friend who motivates you to work out or a colleague who keeps you accountable at work.

    Be each other’s cheerleader: Celebrate wins together, no matter how big or small. Positive vibes are contagious!

    Bringing It All Together

    Adopting an athlete mindset isn’t about being perfect. It’s about showing up, doing the work, and being kind to yourself along the way. You don’t need a six-pack or a gold medal to be a champion in your own life.

    So, whether you’re facing a challenging project at work, trying to stick to a new habit, or just need a little more mental toughness to get through the day—remember, you’ve got this. With a little training, you can develop the mindset of an athlete and start winning at life, one small victory at a time.

    Now, go out there and crush it! (And reward yourself afterwards—athletes love a good cheat day too!)

  • Habits

    Consistency Over Motivation: 5 Ways to Stay on Track

    We’ve all been there—totally fired up after watching a TED talk or scrolling through an Instagram feed full of ripped fitness influencers. You’re ready to conquer the world, right? But then… the next morning rolls around, and suddenly, that fire fizzles out faster than your Yankee Candle. ????‍♀️Sound familiar? Yeah, we’ve all been there. That’s why we need to focus on consistency over motivation.

    Motivation is great and all, but it’s like that flaky friend who shows up only when there are free drinks. One minute it’s there, and the next, it’s ghosting you. So, what’s the real hero of this story? Consistency. Yep, the unsung hero that gets you from point A to point B—even when you’re not feeling it.

    But how do you stay consistent when motivation packs its bags and goes on an extended holiday? Let’s get into ‘Consistency Over Motivation: 5 Ways to Stay on Track‘ for some tried-and-true tips to keep you on track!

    consistency over motivation

    1. Start Small, Like REALLY Small

    We’re talking baby steps, people. Don’t go from 0 to 100 in a day because, let’s be honest, that’s a one-way ticket to burnout town. Instead:

    Set mini-goals: Think of something so small that you’d feel ridiculous not doing it. Want to get fit? Start with a 5-minute walk. Want to read more? Start with one page.

    Celebrate tiny wins: Did you do that 5-minute walk, despite wanting to stay binging Netflix? Celebrate! Every step forward counts! Check out my post ‘Slow Progress is Still Progress: 5 Simple Ways to Embrace the Journey‘ for more ways to celebrate your progress!

    Studies show that breaking down larger goals into smaller tasks can enhance progress and psychological well-being. This approach prevents burnout and keeps individuals engaged with their goals over time (Sheldon & Kasser, 1998).

    2. Create a Routine (and Make it Non-Negotiable)

    You know how brushing your teeth is non-negotiable? Your goals should be too. Here’s how:

    Set a specific time: Make your new habit part of your daily routine. Same time, same place, every day. Whether it’s writing, exercising, or even just meditating, lock it in like your life depends on it.

    Automate the process: If you can set it and forget it, do it. Set reminders, and alarms, or even enlist an accountability buddy who can give you the friendly nudge you need. Or a not-so-friendly nudge if that’s what it takes!

    I’ve got ADHD, so I totally get how tricky it can be to stay on top of routines. You can read more about ADHD routines in this post: ADHD Morning Routines: Kickstart Your Day with Energy. I’ve recently started using Notion to keep track of my habits and routines—it’s an amazing tool! In fact, I’m putting together a Notion template to help you do the same. So stay tuned, because it’ll be available to my subscribers soon!

    Establishing a routine that makes goal-oriented activities non-negotiable leads to better long-term adherence to those goals, especially when motivation wanes (Verner-Filion et al., 2020).

    3. Plan for the “Meh” Days

    We all have those days when everything feels like dragging a giant boulder uphill. When those days hit, here’s what you need to do:

    Have a backup plan: Going back to routines, it can really help to have different versions of your routine based on your energy levels. Think of it as having a low-energy, likely, and ideal version of your day. For example:

    1. Low-Energy Morning Routine: Just the essentials—like rolling out of bed, brushing your teeth, and doing 5 minutes of meditation. Maybe you’re not feeling breakfast, so you grab a quick smoothie or snack.
    2. Likely Morning Routine: A bit more involved—getting up, doing a short workout or walk, making a simple breakfast, and maybe squeezing in some journaling or reading. It’s realistic for most days but doesn’t push you too hard.
    3. Ideal Morning Routine: When you’re feeling on top of the world—your full workout, a healthy breakfast, time to journal, meditate, and maybe even knock out a few tasks before the day really gets going.

    By having these versions ready to go, you’re more likely to stay consistent, no matter how you’re feeling.

    The concept of having different versions of a routine depending on energy levels is consistent with findings that flexibility and adaptability in goal-pursuit strategies are crucial for maintaining consistency, especially on low-energy days. This approach helps individuals stay on track even when they’re not at their best (Datu et al., 2018).

    Give yourself grace: If you miss a day, don’t let it spiral into a week. Missed one day? No biggie. Two days? OK. But Three days? Now we’re in dangerous territory. Get back on the horse as soon as possible. Check out my post ‘Self-Discipline Importance: Willpower Inspired by David Goggins‘ if you need some help lighting the fire underneath you!

    CONSISTENCY OVER MOTIVATION

    4. Track Your Progress (And Make it Fun!)

    Humans love progress, and seeing it in black and white can be a massive motivator.

    Use a habit tracker: Whether it’s a tool like Notion, an app or a good ol’ fashioned calendar, mark off each day you stick to your habit. Seeing those checkmarks line up? Sooo satisfying.

    Reward yourself: Hit a milestone? Treat yourself to something that makes you happy. A new book, a spa day, or even just a lazy day off. You earned it!

    The satisfaction derived from tracking progress and seeing tangible results has been shown to enhance motivation and adherence to long-term goals. Immediate rewards, like seeing progress in a habit tracker, can be more effective at maintaining consistency than delayed rewards (Woolley & Fishbach, 2017).

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    5. Remember Your “Why”

    When the going gets tough, the tough remember why they started.

    Visualise your goals: Keep a vision board or a note on your phone with the reasons you started this journey in the first place. When motivation dips, your “why” will be the thing that keeps you moving forward. Sorry for constantly pitching my Notion template (It’s my current hyper-fixation), but it does include a vision board!

    Check-in with yourself: Regularly ask, “Is this still important to me?” If the answer is yes, let that fuel your consistency. If the answer is no, maybe it’s time to pivot.

    One study that supports the idea of “remembering your why” in achieving long-term goals is the research by Vansteenkiste et al. (2014). This study emphasises that understanding and reflecting on the underlying reasons (“why”) behind one’s goals—particularly autonomous reasons—can significantly impact the success of long-term goal pursuit.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Consistency Over Motivation: Final Thoughts

    Motivation is like that friend in the group chat who’s all in for a weekend trip, and then flakes when the time comes to start booking! Consistency, on the other hand, is the dependable friend who’s always there when you need them. It might not be as glamorous, but it’s the secret sauce to making real, lasting changes in your life.

    So, the next time you’re waiting for motivation to strike, remember this: Consistency over motivation. It’s consistency that gets the job done, one small, determined step at a time. ????

    You’ve got this!

    Further Reading

    Consistency over Motivation: The idea that consistency is crucial for achieving long-term goals is supported by research showing that consistency in decision-making and goal pursuit is vital for long-term success. This includes maintaining consistent effort and interest over time, which is often more reliable than fluctuating motivation (Datu, Yuen, & Chen, 2018). Consistent actions, even in the absence of strong motivation, can lead to better outcomes in personal and organizational contexts (Argandoña, 2008).

  • Weight Loss

    Self-Discipline Importance: Willpower Inspired by David Goggins

    Hey there! Let’s talk about something that contributes massively to your health and fitness goals: self-discipline importance. During my weight loss journey, I found I had to rely on self-discipline a lot. Motivation often comes and goes, and finding ways to power through slumps is essential. During one of these motivation slumps, I stumbled upon a David Goggins podcast and his incredible story. His relentless drive and no-excuses attitude were like a wake-up call.

    Most people who are criticising and judging haven’t even tried what you failed at.

    David Goggins

    Now, don’t get me wrong—I’m not about to tell you to start running ultra-marathons or do anything extreme. Goggins’ approach is inspiring, but it’s also pretty intense. What I want to share with you is how we can take some of his principles and apply them in a way that’s sustainable and balanced. So how can we master self-discipline without going overboard, achieve our goals and enjoy the journey along the way? Let’s get into ‘Self-Discipline Importance: Willpower Inspired by David Goggins‘!

    Self-Discipline Importance

    Understanding Self-Discipline Importance

    Self-discipline is having the ability to stick to your plans and goals, even when you don’t feel like it. It’s that little voice in your head saying, “Come on, you’ve got this!” when you’d rather be doing anything else.

    What is the Importance of Self-Discipline in Achieving Long-Term Goals?

    When it comes to weight loss and fitness, self-discipline is super important. It’s not just about hitting the gym a few times or eating a salad now and then. It’s about making those healthy choices consistently. Here’s why it matters:

    Consistency: Self-discipline helps you keep up those good habits every day. It’s like brushing your teeth—you do it regularly without even thinking about it.

    Focus: It keeps you laser-focused on your goals. When you know what you want, self-discipline helps you stay the course and not get distracted by every little thing.

    Resilience: It builds your ability to bounce back from setbacks and let’s face it, achieving fitness goals isn’t always easy, and self-discipline helps you keep going even when things get tough.

    Common Misconceptions About Self-Discipline Importance

    There’s a lot of confusion out there about self-discipline, so let’s clear up a few myths:

    Myth 1: Self-Discipline Means Being Extreme: Nope, you don’t have to go all out like David Goggins. You can practice self-discipline in a way that works for you. It’s all about making steady, manageable progress.

    Myth 2: It’s Only for the Naturally Strong-Willed: Wrong Again! Self-discipline isn’t something you’re born with. It’s like a muscle you can build up over time, So anyone can do it with a bit of practice.

    Myth 3: Self-Discipline Equals Self-Deprivation: Being disciplined doesn’t mean you can’t enjoy life. It’s about balance and making smart choices. So you can still have treats and take breaks—but it’s all part of a healthy, disciplined lifestyle.

    It’s not about being perfect; it’s about being consistent and kind to yourself as you work towards your goals.

    David Goggins’ Approach to Self-Discipline

    Who is David Goggins?

    Alright, let’s talk about David Goggins. This guy is pretty much the definition of hardcore. He’s a former Navy SEAL, ultra-marathon runner, and motivational speaker. Goggins is known for his intense self-discipline and mental toughness. His story is super inspiring—he transformed himself from being overweight and out of shape to becoming one of the fittest men on the planet. His philosophy? Push yourself beyond your limits and embrace the grind, no matter how tough it gets.

    What Can We Learn from Goggins?

    David Goggins’ approach to self-discipline is built on a few key principles:

    Mental Toughness: Goggins is all about strengthening your mind. He believes that your mind is your most powerful tool and that you can train it to overcome any obstacle. This means facing your fears, embracing discomfort, and never giving up, even when things get really hard.

    Consistency: For Goggins, it’s all about showing up every single day. He talks a lot about the importance of doing the work, day in and day out, no matter how you feel. Consistency is what builds real, lasting change.

    Pushing Beyond Limits: Goggins is famous for pushing himself to the extreme. He’s run ultra-marathons and done all sorts of crazy endurance challenges. His message is clear: you’re capable of way more than you think, and you need to push past your perceived limits to find out what you’re made of.

    A Word of Caution

    Now, let’s be real—Goggins’ methods are pretty intense. While his story and principles are incredibly motivating, his approach isn’t for everyone. Here are a couple of things to keep in mind:

    Potential Downsides: Going to extremes like Goggins can lead to burnout, injury, or mental fatigue. For example, during one of his ultra-marathons, Goggins sustained severe injuries including broken bones in his feet, kidney failure, and stress fractures. You don’t need to be doing all of that! It’s important to listen to your body and know your limits!

    Balance: While it’s great to push yourself, it’s also crucial to find a balance that works for you. You don’t have to run ultra-marathons to be disciplined. Find ways to incorporate Goggins’ principles in a way that fits your lifestyle and goals.

    David Goggins’ story is amazing and his principles are solid, but remember to adapt them to your own life. It’s about finding a sustainable way to be disciplined, without burning out or going to extremes.

    Adapting Goggins’ Principles for Everyday Life

    Mental Toughness: Building It Without Going to Extremes

    So, how do we take Goggins’ hardcore mental toughness and make it work for us in a more balanced way? Start with small, manageable challenges that push your comfort zone a bit. For instance, if you’re not a morning person, try waking up 15 minutes earlier than usual to get a quick workout in or to meditate. These little challenges build up over time, making you mentally stronger without overwhelming you.

    Staying on Track with Fitness and Nutrition

    Consistency is key, but how do you keep it up? The trick is to create a realistic schedule that you can stick to. Don’t aim for perfection—aim for progress. If you plan to work out four times a week, stick to those four days, even if it’s just a quick 20-minute session. The same goes for nutrition. Plan your meals, but allow for some flexibility. It’s all about making healthy habits a regular part of your life, not a chore.

    Gentle Pushes Beyond Your Comfort Zone

    Pushing your limits doesn’t mean you have to go to extremes. It’s about gradually increasing the intensity of your workouts or setting incremental goals that challenge you just enough. For example, if you’re comfortable running 2 miles, try adding an extra half mile each week. Or if you’re lifting weights, add a bit more weight every couple of weeks. These small steps can lead to big changes over time, helping you grow stronger and more resilient without risking injury or burnout.

    By adapting Goggins’ principles in a way that fits into our everyday lives, we can build mental toughness, stay consistent, and push our limits in a sustainable and balanced way.

    david goggins motivation grit

    Creating a Balanced Approach to Self-Discipline

    Realistic Goal Setting: Why Achievable Goals Matter

    Let’s be real, setting goals you can achieve is super important. If you aim too high too fast, you might end up feeling discouraged. That’s where SMART goals come in. These goals are:

    • Specific: Clearly define what you want to achieve.
    • Measurable: Make sure you can track your progress.
    • Achievable: Set realistic goals and within your reach.
    • Relevant: Ensure your goals matter to you and align with your bigger plans.
    • Time-bound: Give yourself a deadline to create a sense of urgency.

    For example, instead of saying, “I want to get fit,” you might set a SMART goal like, “I will run for 20 minutes three times a week for the next month.” Check out my post ‘Setting Goals and Crushing Them: Proven Strategies!’ for a complete guide to goal setting!

    Mindfulness and Self-Compassion: Staying Grounded and Kind to Yourself

    Incorporating mindfulness practices can help you stay grounded and focused on your journey. Plus, practising self-compassion is always important—nobody’s perfect, and that’s okay! Here are a few ways to do this:

    Meditation: Spend a few minutes each day meditating to clear your mind and reduce stress.

    Journaling: Write down your thoughts, goals, and progress. It’s a great way to reflect and stay motivated.

    Positive Self-Talk: Be your own cheerleader. Replace negative thoughts with positive affirmations.

    These practices help you stay centred and remind you to be kind to yourself, especially on tough days.

    Small Habit Changes: The Power of Tiny Tweaks

    Don’t underestimate the power of small, consistent habit changes. They might seem minor, but they add up over time and can lead to big results. Here are some simple habits to start with:

    Drinking More Water: Aim to drink a bit more water each day. Staying hydrated can improve your overall health and energy levels.

    Adding a Daily Walk: Incorporate a short walk into your daily routine. It’s a great way to get moving and clear your mind.

    Meal Prepping: Spend some time each week preparing healthy meals. This can help you stick to your nutrition goals and save time during busy days.

    SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

    By focusing on these small, manageable changes, you’ll create a strong foundation for lasting self-discipline. It’s all about building habits that support your goals and fit into your life seamlessly.

    Practical Tips and Tools

    Example of a Balanced Daily Routine Incorporating Self-Discipline

    Creating a balanced daily routine can make a huge difference. Here’s an example to get you started:

    Morning: Start with a quick meditation session to set a positive tone for the day. Follow it up with a healthy breakfast and a brief workout, like a 20-minute run or yoga session.

    Midday: Focus on your work or daily tasks, making sure to take short breaks to stretch or take a walk. Keep a water bottle handy to stay hydrated. I recently wrote a post about effective afternoon routines, it’s focused on ADHD tips but it’s worth checking out even if you don’t have ADHD! – ADHD Morning Routines: Kickstart Your Day with Energy.

    Afternoon: Have a balanced lunch and take some time for a mindful activity, like journaling or reading.

    Evening: Prepare a nutritious dinner and plan for the next day. Wind down with a relaxing activity, such as a gentle walk or a few minutes of meditation before bed. Check out my post ‘Night Journal Prompts: End Your Day with Positive Thoughts‘ to get started with night time journalling to wind down!

    Tracking Progress: Tools for Staying on Track and Motivated

    Staying on top of your progress can keep you motivated and help you see how far you’ve come. Here are some tools you can use:

    Fitness Trackers: Devices like Fitbit (I have this Luxe and love it!) or Apple Watch can track your workouts, steps, and overall activity levels.

    Habit Trackers: Apps like Habitica, Routinery or Streaks can help you keep track of daily habits and routines, providing a visual representation of your progress.

    Nutrition Apps: MyFitnessPal or Macrofactor are great for logging meals and tracking your nutritional intake.

    Consistency is key, but it’s hard to stay on track if you’re constantly swinging between restriction and indulgence. For a practical approach to self-discipline and healthy eating, check out my post on Weight Loss Psychology 101. It’s packed with tips on building a balanced, guilt-free relationship with food.

    The Importance of Having a Support System and Accountability

    Having a support system is crucial for staying motivated and accountable. Here are some ways to build one:

    Friends: Share your goals with friends who can offer encouragement and keep you accountable.

    Online Communities: Join online forums or social media groups focused on fitness and wellness. These communities can provide support, tips, and inspiration.

    Coaches: Consider hiring a personal trainer or a nutritionist who can guide you and help you stay on track.

    By incorporating these practical tips and tools into your routine, you’ll find it easier to maintain self-discipline and achieve your goals. Remember, it’s all about creating a balanced, sustainable lifestyle that works for you.

    self-discipline importance

    Wrapping Up: Self-Discipline Importance

    Remember, the journey to mastering self-discipline doesn’t have to be overwhelming. Start small and be consistent. Whether it’s setting achievable goals, making tiny habit changes, or finding ways to stay motivated, every little step counts. Be kind to yourself along the way and celebrate your progress, no matter how small.

    If you’re interested in learning more about David Goggins, I highly recommend his book ‘Can’t Hurt Me‘.

    Have you enjoyed ‘Self-Discipline Importance: Willpower Inspired by David Goggins’? I’d love to hear from you! Share your experiences or goals related to self-discipline in the comments. What strategies have worked for you? What challenges have you faced? Let’s support each other on this journey towards a more disciplined and fulfilling life.

  • Fitness

    The Importance of Consistency: Small Habits Lead to Big Results!

    Ever notice how some people seem to nail their fitness goals while others keep struggling? The secret? Consistency. It’s the key to making lasting changes and seeing real progress. The importance of consistency in health and fitness cannot be overstated. Without it, even the best workout plan or diet won’t get you far.

    It’s all about showing up day in and day out. Whether it’s getting up for that early morning run, choosing a healthy snack over a sugary treat, or making time for a bit of activity during the day, consistency is the name of the game.

    Consistency doesn’t mean perfection. It’s not about never missing a workout or always eating perfectly. It’s about making those small, healthy choices most of the time and building habits that stick. When you’re consistent, those little efforts add up over time, leading to big results.

    So, let’s get into ‘The Importance of Consistency: How Small Habits Lead to Big Health Results!’

    the importance of consistency

    What is Consistency in Fitness and Health?

    It’s all about showing up regularly. The importance of consistency isn’t just for workouts, but for eating well, sleeping right, and managing stress. Consistency means making a commitment to your health and fitness goals and sticking with it, even when it’s challenging or inconvenient.

    Everyday Examples

    Doing that morning jog every day: Whether it’s sunny or rainy, making that morning run a non-negotiable part of your routine helps build endurance and keeps you active.

    Meal prepping on Sundays: Taking time each week to prepare healthy meals ensures you have nutritious options ready, making it easier to stick to your dietary goals. I have a step-by-step guide on meal planning and prep if you’re interested in this: Principles of Meal Planning: An Easy Step-by-Step Guide – Check it out!

    Going to bed at the same time every night: A regular sleep schedule is crucial for recovery and overall well-being, helping you feel rested and ready to tackle your workouts.

    Consistency in these daily habits creates a strong foundation for lasting fitness and health. It’s the small, regular actions that add up to big changes over time.

    Benefits of Being Consistent

    Consistency is the secret ingredient that brings about remarkable changes in both your physical and mental well-being.

    Physical Perks

    Stronger heart and lungs: Regular exercise improves cardiovascular health, making your heart and lungs more efficient.

    Muscles that are more toned and flexible: Consistent workouts help build and maintain muscle tone, keeping you strong and limber.

    Keeping your weight in check: Sticking to a balanced diet and regular exercise routine helps manage your weight effectively.

    Mental Wins

    Less stress and anxiety: Regular physical activity releases endorphins, which are natural stress-busters. It also helps regulate your mood and reduce anxiety.

    Feeling happier and more focused: Consistent exercise boosts your mood and sharpens your focus, making you more productive and positive.

    Building mental grit: Sticking to your fitness routine, even on tough days, strengthens your mental resilience and determination. Can’t Hurt Me by David Goggins is a must-read on building mental grit and resilience!

    Long-Term Gains

    Steady weight loss that sticks: Consistency leads to sustainable weight loss, helping you maintain a healthy weight over time.

    Lower risk of diseases: Regular exercise and a healthy diet lower the risk of chronic diseases like diabetes, heart disease, and certain cancers.

    Living a longer, healthier life: Consistent healthy habits contribute to a longer lifespan and improve your quality of life, making those years more vibrant and active.

    Staying consistent might seem challenging at first, but the rewards you reap make it all worth it. Remember, it’s not about being perfect; it’s about making steady progress and enjoying the journey towards a healthier you.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    The Science Bit

    Consistency might seem like a simple concept, but there’s some fascinating science behind the importance of consistency and why it works so well in fitness and health.

    Habit Formation

    How Habits are Formed: Habits are behaviours that become automatic over time through repetition. The brain loves efficiency and forms habits to save energy.

    The Habit Loop: This concept, popularised by Charles Duhigg, explains that every habit follows a loop consisting of three parts:

    • Cue: A trigger that initiates the behaviour. For example, your alarm clock goes off in the morning.
    • Routine: The behaviour itself. This could be your morning jog or workout session.
    • Reward: The benefit you get from the behaviour, like the endorphin rush from exercise or the satisfaction of ticking a workout off your list.

    Understanding this loop helps in creating and maintaining new habits. By consistently following this pattern, your brain starts to recognise and anticipate the reward, making the routine easier to stick to.

    Behavioural Psychology

    Why Consistency Works: Consistency taps into the brain’s natural tendencies. The more you repeat a behaviour, the stronger the neural pathways associated with that behaviour become. Over time, these actions require less conscious effort and become part of your routine.

    The Power of Small, Incremental Changes: Big changes can be overwhelming and hard to maintain. However, small, incremental changes are more manageable and sustainable. They gradually build up to significant improvements without the feeling of being overwhelmed. For example, starting with a 10-minute walk and gradually increasing the duration can lead to a consistent exercise habit.

    Research Studies

    Numerous studies support the benefits of consistency in health and fitness practices:

    Exercise and Mental Health: A study published by the National Institutes of Health (NIH) found that regular physical activity can significantly reduce symptoms of depression and anxiety. The study monitored participants’ physical activity and found that those who exercised regularly experienced improvements in mood and energy levels, suggesting that physical activity plays a central role in mood regulation​ (National Institutes of Health (NIH))​.

    Weight Management: Research from the National Weight Control Registry highlights that individuals who successfully maintain long-term weight loss consistently report engaging in regular physical activity and adhering to healthy eating habits. This consistency is key to sustaining weight loss over time​ (Mayo Clinic)​.

    Chronic Disease Prevention: According to a study in The Lancet, regular physical activity is associated with a reduced risk of chronic diseases such as cardiovascular disease, diabetes, and certain cancers. The findings emphasise the long-term health benefits of maintaining a consistent exercise routine​ (Mayo Clinic)​.

    By understanding the science behind habit formation and the psychological benefits of consistency, it’s clear why regular, repeated actions lead to lasting changes in health and fitness. It’s all about creating those positive loops and letting your brain do the rest!

    Tips to Build Consistency

    Set Realistic Goals

    Start Small: Think baby steps, not giant leaps. It’s easier to maintain small changes over time.

    Make Your Goals SMART: Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, “I want to get fit,” say, “I will jog for 20 minutes, three times a week for 3 months.” Check out my post ‘Smart Weight Loss Goals: How To Make A Plan To Lose Weight‘ for a full breakdown of SMART goals!

    Create a Routine

    Plan Your Days and Weeks: Schedule your workouts and meal prep sessions just like you would any other important appointment.

    Mix It Up: Keep things fun and interesting by varying your activities. Try different workouts, new recipes, or changing your workout location.

    Track Your Progress

    Use a Journal or an App: Apps like MyFitnessPal, MacroFactor or Strava can track your workouts and nutrition.

    Celebrate Little Victories: Recognise and reward yourself for hitting small milestones. It keeps you motivated and reinforces positive behaviour.

    Stay Motivated

    Find a Buddy: Having a workout partner can keep you accountable and make the process more fun.

    Reward Yourself: Set milestones and reward yourself when you reach them. This could be a new workout outfit or a fun activity.

    Overcome Obstacles

    Expect Setbacks: They’re a natural part of the journey. Don’t be put off by occasional slip-ups!

    Have a Plan for Busy Times: Prepare for periods when your routine might be disrupted, like vacations or busy work weeks. Have quick workouts or healthy snacks ready to keep you on track.

    woman in black tank top and black pants walking on sidewalk during daytime

    Wrapping Up

    So, we’ve covered the importance of consistency and how to make it work for you. From setting realistic goals and creating routines to tracking progress, staying motivated, and overcoming obstacles, consistency is the glue that holds your fitness and health journey together.

    You’ve got this! Just take it one day at a time. Remember, it’s not about perfection but about making those small, consistent efforts that add up over time. Celebrate your progress, no matter how small, and keep pushing forward.

    Share your own tips or stories in the comments. What has helped you stay consistent? Any favourite apps, routines, or motivational hacks? Let’s keep the chat going and support each other on this journey!

    Extra Goodies

    Useful Tools: Here are some apps and gadgets that can help you stay on track with your fitness and health goals:

    • MacroFactor: My go-to food-tracking app designed to help you manage your nutrition with precision. It adapts to your metabolism and offers personalised recommendations.
    • Routinery: This app helps you track and build daily routines, providing reminders and insights to keep you consistent.
    • Habitica: A habit-building and productivity app that turns your goals into a role-playing game. Complete tasks to level up your character and achieve your real-life goals.
    • Calm: Perfect for managing stress and improving mental health, Calm offers guided meditation, sleep stories, and breathing exercises to help you stay centred.

    Further Reading: If you want to go deeper into the importance of consistency in fitness and health, check out these books:

  • ADHD

    ADHD Morning Routines: Kickstart Your Day with Energy

    Ever wake up feeling like you’re already behind before you even get out of bed? Yeah, I’ve been there too. Mornings can be a real struggle, especially if you’re dealing with ADHD. But, there is hope! Enter ADHD morning routines.

    Creating a structured morning routine not only helps you start your day on the right foot but also sets a positive tone for the rest of the day. It’s like giving yourself a head start, a little boost of calm and control. So, let’s get into ADHD Morning Routines: Kickstart Your Day with Energy!

    adhd morning routines

    Understanding ADHD and Its Challenges

    ADHD, or Attention Deficit Hyperactivity Disorder, is like having a brain that’s always running at high speed, that’s what it feels like for me anyway. We have brains full of creativity and energy, but it makes sticking to routines and focusing on tasks a bit of a challenge. Mornings, especially, can feel like trying to herd cats – chaotic and all over the place.

    People with ADHD often struggle with things like time management, organisation, and maintaining focus. This can make mornings particularly tough. You might find yourself bouncing from one task to another, forgetting where you put your keys, or getting distracted by something interesting (hello, doom scrolling) when you should be getting ready for the day.

    But here’s the thing: a well-structured morning routine can make a world of difference. By setting up a predictable sequence of steps, you can create a sense of order that helps your brain stay on track. It’s not about being rigid or taking all the fun out of your mornings. It’s about finding a rhythm that works for you and helps you start your day with a bit more ease and a lot less stress.

    Benefits of Structured ADHD Morning Routines

    Okay, so we’ve talked about the chaos that ADHD can bring to our mornings, but let’s flip the script and focus on the positive. Why should we bother with a structured morning routine in the first place?

    Improved Focus and Productivity: Starting your day with a set routine helps train your brain to move from one task to another without getting sidetracked. When you know what comes next, it’s easier to stay focused and get things done efficiently. (Sonne et al., 2016).

    Reduced Stress and Anxiety: A chaotic morning can leave you feeling stressed before the day even begins. By having a structured routine, you eliminate a lot of the guesswork and last-minute rushes. This means less anxiety and a calmer start to your day. (Sallee, 2015).

    Better Time Management: Ever found yourself running late because you got caught up doing something unnecessary? A morning routine helps you allocate time for each task, making it less likely that you’ll get distracted. This means you’re more likely to get out the door on time and start your day without feeling frazzled. (Firmin & Phillips, 2009).

    Enhanced Overall Well-Being: When your mornings are smoother, it sets a positive tone for the rest of the day. You’re not just more productive; you’re also in a better mood. (Sonne et al., 2016).

    adhd morning routines

    Essential Components of an Effective ADHD Morning Routine

    Here are some essential components to consider when building your ADHD-friendly morning routine:

    Preparation the Night Before

    The best ADHD morning routine starts the night before. By setting yourself up for success the evening prior, you can reduce the morning chaos and create a smoother transition into your day.

    Lay Out Clothes: Set out what you’ll wear the next day. It’s one less decision to make in the morning and saves precious time.

    Prepare Breakfast or Lunch: Prepping meals ahead can make mornings smoother. Think of overnight oats or packing a lunch the night before. For more tips on meal planning and prepping, check out my post ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘.

    Write a To-Do List: Jot down your top priorities for the next day. This helps you wake up with a clear plan.

    Consistent Wake-Up Time

    Importance of Waking Up at the Same Time Daily: Consistency is key. A regular wake-up time helps regulate your body’s internal clock, making it easier to get up and go.

    Tips for Improving Sleep Quality: Create a calming bedtime routine, limit screen time before bed, and make your bedroom a sleep-friendly environment.

    Physical Activity

    Incorporate Exercise: Whether it’s a quick jog, some yoga, or even a few stretches, moving your body in the morning can boost your mood and help you focus. If you’re not sure how to get started on your fitness journey, check out my post ‘How to Start a Fitness Journey and Stick to It‘.

    Benefits of Physical Activity on Focus and Mood: Exercise releases endorphins, reduces stress, and prepares your brain for the day ahead.

    Healthy Breakfast

    Suggestions for Easy and Nutritious Breakfast Options: Think smoothies, whole-grain toast with avocado, or a quick bowl of fruit and yoghurt. Keep it simple but nourishing.

    Importance of Fueling the Body and Mind: A good breakfast fuels your body and gives your brain the energy it needs to concentrate and stay alert. If you’re looking for some easy nutrition tips, my post ‘Simplify Nutrition With These 5 Easy Tips‘ has you covered!

    Mindfulness and Relaxation

    Techniques Like Meditation, Deep Breathing, or Journaling: Starting your day with a moment of mindfulness can set a calm, positive tone. Try a five-minute meditation, some deep breathing exercises, or jotting down your thoughts in a journal.

    Benefits of Starting the Day with a Clear Mind: Mindfulness helps reduce anxiety and improve focus, making it easier to tackle your day with a sense of calm and purpose.

    By incorporating these components into your morning routine, you’ll create a structure that helps you navigate your mornings with less stress and more ease.

    Tips for Sticking to Your ADHD Morning Routines

    Alright, you’ve got your morning routine planned out. Now, how do you stick to it? Here are some tips and tricks to help you stay on track:

    Use Visual Schedules or Checklists

    Visual Reminders: Create a visual schedule or checklist to keep your routine front and centre. This can be as simple as a whiteboard in your room or a checklist on your phone.

    Crossing Off Tasks: There’s something incredibly satisfying about ticking off completed tasks. It gives a little dopamine boost, which is especially helpful for ADHD brains.

    Set Alarms and Reminders

    Time Blocks: Set alarms for different parts of your routine. For example, one alarm to wake up, another for when it’s time to move to the next task. This keeps you on schedule and minimizes the risk of getting lost in one activity.

    Reminder Apps: Use apps designed for ADHD, like Habitica, which gamify your tasks and keep you motivated.

    Keep the Routine Simple and Flexible

    Start Small: Begin with a few key tasks and gradually add more as you get comfortable. Overloading yourself can lead to frustration and burnout.

    Adapt as Needed: Life happens. Be flexible and willing to adjust your routine when necessary. It’s about progress, not perfection.

    Reward Yourself

    Small Rewards: Rewarding positive behaviours works well for everyone, particularly those with ADHD. It gives our brains the little dopamine kick we crave so much and creates a positive association with new habits.

    Celebrate Successes: Acknowledge your progress, no matter how small. Celebrating successes reinforces positive behaviour and keeps you motivated.

    Involve Accountability

    Accountability Partners: Share your routine with a friend or family member who can help keep you accountable. Checking in with someone can provide extra motivation to stay on track.

    Online Communities: Join ADHD support groups or online communities. Sharing your experiences and learning from others can be incredibly encouraging.

    By using these tips, you can create a sustainable morning routine that fits your lifestyle and helps you manage your ADHD more effectively.

    overcoming a lack of consistency

    Building supportive routines can be a game-changer for ADHD brains. My brain-boosting tips for women with ADHD post dives into lifestyle tweaks, nutrition, and movement ideas that help with focus and consistency.

    Support the Blog!

    ADHD Morning Routines: Conclusion

    Creating a structured morning routine has been a game-changer for me, and it can be for you too. Whether you’re juggling a newborn, managing a blog, or simply trying to get through the day with a bit more ease, having a solid routine can make all the difference. It’s about setting yourself up for success, reducing stress, and boosting your productivity.

    Remember, the goal isn’t to overhaul your mornings overnight. Start with one or two changes and gradually build your routine as you get more comfortable. Consistency is key, so give yourself grace and time to adjust. Celebrate the small victories along the way! And once you’ve mastered your morning routine, check out my post ‘Recharge Your Day: Effective Afternoon Routines for More Energy‘ for tips on getting through an afternoon slump!

    I’d love to hear from you! What’s working for you? What challenges are you facing? Share your tips and experiences in the comments below. Let’s support each other and build a community where we can all thrive.

    By taking small steps towards a more structured morning, you’re not just improving your mornings – you’re setting a positive tone for your entire day. So go ahead, give it a try, and watch how your life starts to transform. You’ve got this!

  • Fitness

    How to Start a Fitness Journey and Stick to It

    Have you ever felt that mix of excitement and nervousness when thinking about how to start a fitness journey? It’s like standing at the edge of a new adventure, right? You can almost feel the potential for transformation, but there’s also that little voice whispering, “Can I stick with it this time?”

    I get it. When I first decided to start my fitness journey, I was right there with you. I remember feeling both thrilled and a bit overwhelmed. I had no idea where to begin or how to keep going without losing steam. But guess what? I did it, and now I’m here to help you do the same!

    In this post ‘How to Start a Fitness Journey and Stick to It’, I’m going to share some practical steps and motivational tips to get you started and keep you on track. Whether you’re a complete beginner or looking to get back into a routine, these tips are designed to help you make lasting changes.

    how to start a fitness journey

    Step 1: Set Clear and Realistic Goals

    This is the most important step when it comes to how to start a fitness journey on the right foot: setting clear and realistic goals. Clear, because you need to know what you want, otherwise it’s like setting out on a road trip without a destination in mind – you’d just be wandering aimlessly. Realistic, because you also wouldn’t set out on that journey expecting to do three hundred miles in two hours. The same goes for your fitness journey, so you need to know where you’re headed and why.

    Define Your Why

    First things first, let’s figure out your “why.” Why do you want to start this journey? Is it to feel more energetic, to fit into those old jeans, or maybe to boost your mental health? Knowing your why will keep you motivated, especially on those tough days when skipping a workout seems tempting. This is your intrinsic motivation, and this is what drives you.

    Check out my post ‘Examples Of Extrinsic And Intrinsic Motivation: What Drives You?‘ to learn more about intrinsic motivation!

    SMART Goals

    Now, let’s talk about how to start a fitness journey with SMART goals. This isn’t just some fancy acronym; it’s a game-changer. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. So, lets break it down:

    Specific: Instead of saying, “I want to get fit,” try “I want to run a 5k without stopping.”

    Measurable: Add a way to track your progress. For example, “I want to run a 5k in 30 minutes.”

    Achievable: Be realistic. If you’ve never run before, don’t aim to run a marathon next month.

    Relevant: Make sure your goal matters to you. It should align with your why.

    Time-bound: Set a deadline. For instance, “I want to run a 5k in 30 minutes within 3 months.”

    Examples

    Need some inspiration? Here are a few good fitness goals:

    “I want to go to the gym three times a week for the next two months.”

    “I’ll aim to lose 10 pounds in the next three months by eating healthier and exercising.”

    “I want to be able to do 20 push-ups in a row by the end of the month.”

    Setting these goals is like creating a roadmap for your fitness journey. You’ll know exactly where you’re going and how to get there. Plus, checking off these milestones along the way will give you that sweet sense of accomplishment.

    joyful movement

    Step 2: Create a Plan

    Now that you’ve got your goals set, it’s time to create a plan. Think of this as your fitness journey blueprint. A good plan makes the difference between wandering aimlessly and making steady progress.

    Schedule Workouts

    Consistency is key! Just like you schedule meetings or coffee dates, block out time for your workouts. Whether it’s early mornings, during lunch breaks, or evenings, find a time that works best for you and stick to it. Put it in your calendar as a non-negotiable appointment with yourself!

    Balance

    A well-rounded fitness plan includes a mix of cardio, strength training, and flexibility exercises. Here’s a quick breakdown:

    Cardio: Activities like running, cycling, or dancing to get your heart rate up.

    Strength Training: Using weights or bodyweight exercises to build muscle.

    Flexibility: Yoga, stretching, or Pilates to improve flexibility and prevent injuries.

    Aim to mix these up throughout the week. For example, you might do cardio on Mondays and Wednesdays, strength training on Tuesdays and Thursdays, and a flexibility workout on Fridays. Or you can incorporate a bit of each in one workout, i.e. starting with cardio, followed by strength training and then some stretching to finish off.

    Rest Days

    Don’t forget to schedule rest days! Your body needs time to recover and grow stronger. Without rest, you risk burnout and injury. Listen to your body – if you’re feeling sore or exhausted, it’s okay to take it easy.

    Creating this balanced plan will help you avoid overworking any one part of your body and keep your workouts interesting. Remember, the best plan is one you can stick to, so make it enjoyable and flexible. And hey, if life throws a curveball and you miss a workout, it’s not the end of the world. Just get back on track the next day! It’s not all-or-nothing, it’s about building up the habit of exercise. Learn more about all-or-nothing thinking in my post ‘All-Or-Nothing Thinking: How It’s Ruining Your Weight Loss Goals‘.

    setting goals and crushing them

    Step 3: Start Slow and Build Gradually

    Alright, you’ve got your goals and a plan in place. Now, let’s talk about starting slow and building gradually. This is super important to avoid burnout and injuries.

    Avoid Burnout

    It’s tempting to go all out when you’re excited about starting a new fitness routine. I have ADHD, so trust me, I get it! But, a big lesson I have learned, is if you dive in too fast, you’re likely to burn out. Start with manageable workouts that you can handle. For example, if you’re new to running, start with a mix of walking and running rather than trying to run for 30 minutes straight. For more tips on avoiding burnout, see my post ‘Workout Burnout: How To Find Joy And Balance‘.

    Listen to Your Body

    Your body is pretty smart – it’ll tell you when it’s had enough. Pay attention to those signals. Feeling sore is normal, but if you’re in pain or feeling excessively tired, it’s a sign you might be overdoing it. Don’t be afraid to take a rest day or choose a lighter workout if needed. Consistency is more important than intensity at the beginning.

    Gradually Increase Intensity

    As your body adapts to your new routine, you can start to increase the intensity. This might mean adding a few extra minutes to your cardio, lifting slightly heavier weights, or pushing yourself a bit harder in your workouts. The key is to make gradual changes so your body can adjust without getting overwhelmed.

    Starting slow and building gradually sets a solid foundation for your fitness journey. It ensures you stay motivated and reduces the risk of injury, keeping you on track in the long run. So, take it one step at a time, and celebrate those small victories along the way!

    how to start a fitness journey

    Step 4: Find Activities You Enjoy

    Now, let’s get to the fun part – finding activities you actually enjoy! If you’re having fun while working out, it won’t feel like a chore. Instead, it’ll be something you look forward to.

    Joyful Movement

    Think about what types of activities make you happy. Do you love dancing? Try a dance workout or Zumba class. Enjoy being outside? How about hiking or paddleboarding? The key is to find something that makes you smile. When you’re having fun, staying active feels less like an obligation and more like a treat. For more joyful movement ideas, see my post ‘7 Joyful Movement Ideas That Will Make Exercise Exciting!’

    Variety is Key

    Mix things up to keep your workouts exciting. Trying new activities not only keeps boredom at bay but also challenges different muscles and keeps your body guessing. One week you could be swimming, and the next, trying a yoga class. Variety is the spice of life, and it’s true for fitness too!

    Group Activities

    If you’re a social butterfly, group activities can be a great way to stay motivated. Join a local sports team, take group fitness classes, or find a workout buddy. Having others to share your journey with can make a huge difference. They’ll cheer you on, hold you accountable, and make the experience more enjoyable.

    Finding activities you love is like discovering the secret ingredient to a sustainable fitness journey. It transforms exercise from a task on your to-do list into a highlight of your day. So go ahead, explore different options, and let yourself have fun with it! Check out ‘Enjoy Movement: How To Find Fun In Every Workout’ for more tips on how to enjoy exercise.

    beginners running guide

    Step 5: Track Your Progress

    Alright, let’s talk about tracking your progress. Keeping tabs on how far you’ve come is incredibly motivating and helps you stay on track. Plus, it’s a great way to celebrate your wins along the way!

    Journal

    There are tons of ways to track your workouts and progress. You can go old school with a fitness journal where you jot down your daily activities, how you felt, and any milestones. Or, if you’re more tech-savvy, try using a fitness app. There are plenty of apps out there that let you log workouts, track calories, and even monitor your sleep.

    Celebrate Milestones

    Every step forward is a victory, no matter how small. Did you run a little longer than last time? Lift a bit heavier? Celebrate it! These milestones are proof that your hard work is paying off. Treat yourself to something special, like a new workout outfit or a relaxing day off, to acknowledge your achievements.

    Adjust as Needed

    Your fitness journey isn’t set in stone. As you progress, your goals and plans might need a little tweaking. Maybe you’ve achieved your initial goal and need to set a new one. Or perhaps you’ve discovered a new activity you love and want to incorporate it more. Regularly reassess your plan and make adjustments to keep things fresh and aligned with your evolving fitness level and interests.

    Tracking your progress keeps you motivated and focused on your journey. It provides tangible evidence of your hard work and reminds you that every effort counts. So grab that journal or download that app, and start celebrating every step forward!

    small goals for getting fit

    Step 6: Build a Support System

    Having a support system can make all the difference in sticking to your fitness journey. It’s much easier to stay motivated when you have people cheering you on and holding you accountable.

    Accountability Partners

    Find someone who can be your workout buddy or accountability partner. This could be a friend, family member, or coworker. Having someone to share your journey with can keep you both motivated. You can plan workouts together, check in on each other’s progress, and offer encouragement on those tough days.

    Share Your Journey

    Don’t be shy about sharing your fitness journey with others. Post your progress on social media, talk about it with friends, or join online fitness communities. Sharing your goals and achievements can boost your motivation and help you stay accountable. Plus, you might inspire others to start their own journeys!

    Seek Professional Guidance

    Sometimes, it helps to get advice from the pros. Consider hiring a personal trainer or a nutritionist, especially if you’re just starting out or learning how to start a fitness journey in the safest way possible. They can provide personalised guidance, help you avoid common pitfalls, and keep you on the right track.

    Join a Community

    Fitness classes, sports teams, or local running clubs are great places to meet like-minded people. Being part of a community provides a sense of belonging and support. So, you’ll find that working out with others can be incredibly motivating and fun.

    Building a support system surrounds you with positive influences that encourage and motivate you. It transforms your fitness journey from a solo mission into a shared adventure. So reach out, connect, and let’s build that support network!

    two smiling women doing yoga pose

    Step 7: Focus on Nutrition

    We can’t talk about a fitness journey without mentioning the importance of nutrition. Eating well fuels your body, helps you recover faster, and keeps you energised.

    Balanced Diet

    A balanced diet is key to supporting your fitness goals. Aim to include a mix of protein, healthy fats, and carbohydrates in your meals. Think of your plate like a rainbow – the more colourful, the better. Fruits, vegetables, lean meats, whole grains, and healthy fats like avocados and nuts should all find a place in your diet.

    Meal Planning

    Planning your meals ahead of time can be a game-changer. It helps you make healthier choices and avoids the last-minute temptation of grabbing fast food. Start by planning your meals for the week, creating a shopping list, and prepping what you can in advance. This way, you’ll have healthy options ready to go, making it easier to stick to your nutrition goals.

    Hydration

    Water is essential for every function in your body, from regulating temperature to aiding digestion. So, aim to drink at least 8 cups of water a day, more if you’re active. Keep a water bottle with you at all times and take sips throughout the day.

    Mindful Eating

    Pay attention to what and how you eat. Avoid eating in front of the TV or while scrolling through your phone. Instead, focus on your food, chew slowly, and savour each bite. This helps you tune into your body’s hunger and fullness cues, making it less likely that you’ll overeat. My post ‘Unconditional Permission To Eat For Sustainable Weight Loss‘ has more on mindful and intuitive eating if you want to know more about this!

    Healthy Snacks

    Keep healthy snacks on hand to fuel your body between meals. Having these on hand makes it easier to choose nutritious options when hunger strikes.

    Focusing on nutrition is like giving your body the premium fuel it needs to perform its best. With a balanced diet, meal planning, proper hydration, and mindful eating, you’ll support your fitness goals from the inside out. For simplified nutritional advice, see my post ‘Simplify Nutrition With These 5 Easy Tips‘ or consider downloading my FREE Nutrition for Weight Loss (if weight loss is your goal of course!).

    Step 8: Stay Motivated

    Staying motivated can be one of the toughest parts of a fitness journey, but it’s also the most rewarding.

    Find Your Motivation

    Identify what truly motivates you. Is it a desire to feel healthier, to be more active with your kids, or maybe to challenge yourself in new ways? Write these motivations down and revisit them whenever you need a boost. This goes back to finding your ‘why’ and intrinsic motivation.

    Mindfulness and Mindset

    Your mindset plays a huge role in your fitness journey. Practising mindfulness can help you stay present and focused. Techniques like meditation, deep breathing, or simply taking a moment to reflect can reduce stress and improve your mental clarity. A positive mindset encourages you to keep going, even when things get tough.

    Visualise Success

    Visualisation can be a great tool. Take a few minutes each day to imagine yourself achieving your goals. Picture yourself crossing the finish line of that 5k, lifting that heavier weight, or simply feeling healthier and happier. Visualisation helps reinforce your goals and keeps you motivated.

    Incorporate Rewards

    Set up a reward system for yourself. Treat yourself to something special when you hit a milestone. It could be new workout gear, a relaxing facial, or even a fun day out. Rewards give you something to look forward to and can make the journey more enjoyable.

    Join Challenges

    I love a good challenge! In my post about my weight loss journey, I mention that challenges are my driving force, they are what make me enjoy exercise the most. Participating in fitness challenges can be incredibly motivating. Whether it’s a 30-day yoga challenge, a steps competition with friends, or a virtual race, challenges add a fun and competitive element to your routine. They also provide a sense of accomplishment when completed.

    my fitness journey losing weight

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    Mix Up Your Routine

    Keeping your routine fresh can prevent boredom and keep you excited about working out. Try new exercises, switch up your workout playlist, or explore different workout locations. A change of scenery or a new routine can reignite your enthusiasm.

    Stay Positive

    Remember, progress is progress, no matter how small. Celebrate the little victories and be kind to yourself if you stumble. Fitness is a journey, not a destination. There will be ups and downs, but maintaining a positive attitude will help you push through the tough times.

    Staying motivated is about finding what inspires you, maintaining a positive mindset, and celebrating your progress along the way. With these strategies, you’ll keep your momentum going strong and enjoy every step of your fitness journey. Let’s stay motivated and make every day count!

    mindful eating calorie deficit

    Step 9: Overcome Obstacles

    Every fitness journey has its bumps in the road. The key is to recognise these obstacles and have strategies to overcome them. Let’s talk about some common challenges and how to tackle them head-on.

    Common Challenges

    Time Constraints: One of the biggest hurdles is finding time to work out. Busy schedules can make it hard to fit in regular exercise.

    Plateaus: Hitting a plateau where progress slows down can be discouraging.

    Lack of Motivation: There will be days when motivation is low, and the sofa seems way more appealing than the gym.

    Injuries and Soreness: These can interrupt your routine and make it hard to stay consistent.

    Solutions and Tips

    Time Constraints

    Prioritise: Treat your workouts like important meetings. Schedule them and stick to your plan as much as possible.

    Short Workouts: Even 15-20 minutes of high-intensity interval training (HIIT) can be effective if you’re short on time.

    Combine Activities: Incorporate more movement into your day by walking or biking to work, taking the stairs, or if you’re a homeworker like me, consider a standing desk with a walking treadmill!

    Plateaus

    Change It Up: When you hit a plateau, mix up your routine. Try new exercises, increase intensity, or change the order of your workouts.

    Rest and Recovery: Sometimes, a plateau is your body’s way of asking for a break. Ensure you’re getting enough rest and recovery time.

    Set New Goals: Reevaluate and set new, challenging goals to reignite your motivation and drive.

    Lack of Motivation

    Find Inspiration: Follow fitness influencers, join online communities, or find a workout buddy to keep you inspired.

    Visualise: Keep visualising your goals and the reasons why you started.

    Reward Yourself: Implement a reward system for reaching mini-goals to keep you excited and engaged.

    Injuries and Soreness

    Listen to Your Body: Rest when needed and don’t push through serious pain. Modify exercises to avoid aggravating injuries.

    Proper Warm-up and Cool-down: Always warm up before and cool down after your workouts to prevent injuries.

    Professional Help: If you’re injured, consider seeing a physical therapist or a doctor to guide you through a safe recovery.

    Overcoming obstacles is all about being adaptable and persistent. Recognise that challenges are part of the journey and can make you stronger. By having strategies in place, you can navigate these bumps and keep moving forward.

    So, when you hit a snag, don’t get discouraged. Use these tips to overcome the hurdles and continue on your path to a healthier, fitter you.

    how to start a fitness journey and stick to it

    How to Start a Fitness Journey: Conclusion

    We’ve covered a lot of ground on how to start a fitness journey and stick to it. Let’s recap and wrap things up with some final words of encouragement.

    Recap

    Set Clear and Realistic Goals: Understand your why and set SMART goals.

    Create a Plan: Schedule your workouts, balance different types of exercise, and don’t forget to rest.

    Start Slow and Build Gradually: Avoid burnout by pacing yourself and listening to your body.

    Find Activities You Enjoy: Make fitness fun by choosing activities that make you happy.

    Track Your Progress: Keep a journal or use an app to monitor your achievements and adjust your plan as needed.

    Build a Support System: Surround yourself with people who encourage and motivate you.

    Focus on Nutrition: Fuel your body with a balanced diet, stay hydrated, and practice mindful eating.

    Stay Motivated: Keep your goals in sight, celebrate milestones, and maintain a positive mindset.

    Overcome Obstacles: Be prepared for challenges and have strategies in place to tackle them.

    Starting and sticking to a fitness journey is a personal and evolving process. Remember, it’s not about perfection but progress. Every step you take, no matter how small, is a step towards a healthier, happier you. Celebrate your victories, learn from your setbacks, and keep pushing forward.

    So, are you ready to take the first step today? Set your goals, create your plan, and get moving! We’re all in this together, supporting and cheering each other on.

    I’d love to hear about your own fitness journey! What challenges have you faced, and what victories have you celebrated? Share your tips, progress, and questions in the comments below. Let’s create a community of encouragement and support where we can all thrive together.

  • Fitness

    7 Joyful Movement Ideas That Will Make Exercise Exciting!

    Have you ever found yourself groaning at the thought of another workout? I get it. Sometimes, the idea of forcing yourself through yet another dull routine can feel like a total chore.

    And let’s face it, we’ve all been there – life gets busy, routines get stale, and suddenly those fitness goals seem more like distant dreams.

    But what if exercise didn’t have to feel like a drag? What if you could get results and actually enjoy it? Enter joyful movement.

    When I started my weight loss journey, I quickly realised that forcing myself into workouts with fast results but I hated wasn’t going to cut it. It wasn’t sustainable.

    But when I found activities I truly enjoyed – from dance workouts to hiking and aerial hoop – it changed everything. Suddenly, I was looking forward to my workouts, not dreading them.

    And the best part? I still got results. In fact, it helped me lose over 80 pounds and improve my overall well-being.

    So in this post, I’m sharing how to bring that joy into your workouts and still get the kind of results that leave you feeling unstoppable.

    LEARN THE BEST WAY TO STAY CONSISTENT WITH EXERCISE > Enjoy Movement: How To Find Fun In Every Workout

    Table of Contents

    The Concept of Joyful Movement

    Let’s break it down. What exactly is joyful movement? It’s about finding ways to move your body that make you feel alive – rather than dreading every minute.

    Forget slogging through a gym session you hate, or forcing yourself to follow some workout for a “perfect” body.

    Joyful movement is about celebrating your body and the things it can do – all while having fun.

    It’s not about hitting a calorie target or getting a certain body shape. It’s about feeling good and enjoying your fitness journey. But it can also be about working out for fat loss, just without the guilt or pressure.

    So let’s make fitness work for you!

    What if you could hack your metabolism?
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    • Measures your breath to reveal if you’re burning carbs or fat.
    • Gives you personalised nutrition advice.
    • Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
    • Backed by science and super easy to use.

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    Benefits of Joyful Movement

    The benefits of joyful movement go way beyond just breaking a sweat:

    • Reduced Stress: Love what you do, and stress will take a backseat. When you move in a way that excites you, those feel-good endorphins will make you feel like you’ve just won the lottery (minus the money part). (Laxmeshwar & Amarnatha, 2016) (Corazon et al., 2010) (Jin, 1992)
    • Improved Mood: A good mood boost? Check. When you’re loving your workout, it’s hard not to feel on top of the world. Joyful movement equals instant happiness. (Campion & Levita, 2014)
    • Better Adherence: When you’re enjoying yourself, consistency is a breeze. No more skipping workouts or dreading the gym. If you love what you’re doing, you’ll be back for more – no question.

    For me, the shift was life-changing. Instead of forcing myself through dreaded workouts, I started doing things I actually enjoyed. And let’s be real, when you enjoy it, you look forward to it.

    woman walking near plants and tall trees during daytime

    7 Joyful Movement Ideas

    1. Paddleboarding

    If you love being around water (who doesn’t?), paddleboarding is a fantastic way to enjoy the great outdoors while getting a killer full-body workout.

    Whether you’re on a lake, river, or the ocean, paddling around feels like both a workout and a mini-vacation. It’s a great workout for building core strength, improving balance, and boosting overall muscle tone.

    Start in calm waters, and as you gain confidence, challenge yourself to explore more. And if you’re looking for fast results, paddleboarding gives you that cardio workout for fat loss that’ll have you feeling the burn while soaking up the sun.

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    02/27/2025 10:36 am GMT

    2. Nature Walks or Hikes

      If you’ve got a love for nature, hiking and nature walks will make your workout routine feel more like a mini adventure.

      I’ll tell you, nothing beats the feeling of hiking up a trail you’ve never tried before – the fresh air, the beautiful views, and the pride of getting to the top. It’s not just good for your soul; it’s great for your body too.

      Whether you’re aiming for fat loss or just a general fitness boost, hiking is a solid addition to your winter workout routine.

      3. Puppy or Kitten Yoga

        If you love animals (Guilty), puppy or kitten yoga is a total game-changer. Imagine doing yoga with playful puppies or kittens climbing all over you while you try to hold your poses. Cuteness overload.

        These sessions are so good for reducing stress and improving mood. If you want a glow-up workout while playing with adorable animals, this is it.

        Just make sure you find a reputable studio where the animals are treated ethically.

        4. Aerial Hoop or Aerial Yoga

          Aerial hoop or aerial yoga is where you really take your workouts to the next level. It’s fun, it’s challenging, and it works your muscles in ways you didn’t know were possible.

          Plus, nothing makes you feel cooler than hanging in the air like some kind of aerial goddess.

          Whether you’re looking to target your core, improve your coordination, or just try something new, aerial yoga and hoop workouts are a full-body workout for women that’ll get you results – and a serious confidence boost.

          If you’re a beginner, start with the basics, and don’t worry if you can’t quite manage the hoop just yet. You’ll get there.

          📌 Pin this for later! ⬇

          5. Trampoline Workouts

            I’m talking about trampoline workouts – not just bouncing for fun (though that’s great too). Rebounding, or trampoline fitness, is a quick and easy workout at home that burns fat while feeling like you’re back in childhood.

            It’s low-impact, so it’s easy on your joints, but it still gets your heart pumping.

            Check out your local trampoline park for classes or bounce at home with a mini trampoline. Bonus: It’ll make you feel like a kid again.

            6. Rock Climbing or Bouldering

              If you want to feel like a badass, rock climbing and bouldering are where it’s at. It’ll test your strength and agility, and trust me, you’ll feel like an absolute legend when you reach the top.

              It’s the perfect workout for full body fat loss and building muscle.

              Climbing strengthens your arms, core, and legs, and the mental focus it requires will keep your mind sharp.

              Plus, the confidence you gain from conquering a tough climb is worth its weight in gold.

              7. Geocaching or Scavenger Hunts

                Let’s talk about adventure. Geocaching and scavenger hunts combine exercise and treasure hunting. It’s perfect for getting outside, exploring new areas, and getting your heart rate up without even realising it.

                And if you’re someone who loves a challenge, this is a great way to burn calories without ever stepping foot in the gym.

                Grab a friend, use your GPS, and explore the great outdoors while working your way through a fun scavenger hunt.

                You’ll be surprised how much fun it is and how much fat loss exercise you’ll get in the process.

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                Tips for Incorporating Joyful Movement into Your Routine

                Start Small

                No need to dive straight into hour-long workouts. Start with a short session – 15 to 30 minutes – and work your way up.

                Quick and easy workouts at home are a great way to start, especially when you’re short on time.

                Be Consistent

                Consistency is key. Set a regular schedule, whether it’s a daily stretch or a weekly hike. Once it becomes a habit, it’ll feel weird not to move.

                Whatever it is, make it a non-negotiable part of your routine. Regularity helps turn these activities into habits, and soon enough, you’ll find yourself looking forward to them.

                Listen to Your Body

                Your body will tell you what it needs. If something feels too much, scale back. If something feels right, go for it. Remember, it’s not about pushing yourself to the limit every time. It’s about finding what works and sticking to it.

                Make it Social

                The more, the merrier! Invite a friend or family member to join in on your workouts. It’s way more fun when you’ve got a workout buddy to hold you accountable and share the joy of movement with.

                Joyful Movement Ideas: Conclusion

                Joyful movement turned my fitness routine around. It helped me lose over 80 pounds and completely changed the way I think about exercise.

                Now, I’m all about finding ways to move that make me feel good, whether it’s paddleboarding, yoga with kittens, or hitting the trails.

                So, pick one activity from the list and commit to it for a week. I promise you’ll be hooked.

                Come back in a week, and let’s talk about how it went. Did it make you feel more relaxed? Did you feel more energised?

                Share your experience, and let’s keep this journey going together. Are you ready to commit to your own glow-up? Let’s do it!

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              1. Fitness, Goals

                Active Mindset, Active Life: The Key to Fitness Motivation

                Introduction

                Hey there, friends! I want to start with a story from my journey. When I began my weight loss journey, I had over 80 pounds to lose. The real game-changer wasn’t just workouts or meal plans. It was my mindset. One morning, I struggled to get out of bed for my run. I felt exhausted. The thought of running was daunting. But I reminded myself why I started. That shift in thinking got me out the door. Moments like these show the power of an active mindset.

                So, what is an active mindset, and why is it important for fitness motivation? An active mindset means taking a proactive approach to health and fitness.

                It’s about embracing challenges, staying positive, and always pushing to improve. It’s similar to a growth mindset, which is about believing in your ability to grow through effort and perseverance.

                In this post, I’ll go more into the concept of an active mindset. We’ll look at how it can change your approach to fitness, keeping you motivated even on tough days.

                An active mindset leads to an active life. If I can do it, you can too! Let’s get going!

                active mindset

                What is an Active Mindset

                An active mindset is all about being proactive in your approach to health and fitness. It means setting goals, staying motivated, and continuously pushing yourself to improve.

                It’s about seeing every challenge as an opportunity to grow and get better.

                Having an active mindset is crucial for fitness. It keeps you motivated, even when things get tough. It helps you stay focused on your goals and reminds you why you started.

                When you think positively and proactively, you’re more likely to stick with your fitness routine and see real progress.

                active mindset for weight loss

                LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

                Active Mindset vs. Passive Mindset

                Let’s look at the difference between an active mindset and a passive mindset:

                • Active Mindset: You take control of your fitness journey. You set goals, make plans, and take action. You see challenges as opportunities to learn and grow.
                • Passive Mindset: You let things happen to you. You might set goals, but you don’t take the necessary steps to achieve them. You see challenges as obstacles and might give up when things get tough.

                Having an active mindset means you’re in the driver’s seat of your fitness journey. You’re not just reacting to what happens; you’re making things happen.

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                Parallels to Growth Mindset

                An active mindset aligns closely with a growth mindset. Both mindsets focus on the belief that you can improve through effort and perseverance.

                They encourage you to embrace challenges and learn from them. Just like a growth mindset helps you grow in different areas of your life, an active mindset helps you grow in your fitness journey.

                When I started my weight loss journey, adopting an active mindset was a game-changer. It completely changed how I approached challenges and setbacks.

                Instead of seeing them as reasons to quit, I saw them as opportunities to push harder and get stronger. This shift in thinking made all the difference. But it takes some time to really get there.

                The Science Behind Mindset and Motivation

                Your mindset plays a huge role in how you approach fitness. When you have a positive mindset, you’re more likely to stay motivated and stick to your goals. It’s all about how you perceive challenges.

                With the right mindset, you see obstacles as opportunities to grow rather than roadblocks. This change in thinking fuels your motivation and drives your behaviour towards achieving your fitness goals.

                An active mindset doesn’t just benefit your workouts; it’s good for your overall well-being. When you think positively and stay proactive, you reduce stress and anxiety, which improves your mental health.

                This mental boost translates to physical benefits as well. You feel more energized, focused, and ready to tackle your fitness goals. It’s a win-win for both your mind and body.

                active mindset growth mindset

                Studies

                A study comparing active and passive learning showed that individuals who approached learning with an active mindset were more intrinsically motivated and engaged. They also performed better in conceptual learning tasks compared to those with a passive mindset (Benware & Deci, 1984).

                Studies have shown that mindsets about physical activity and healthy eating significantly influence engagement in these behaviours. Interventions focusing on the appeal of these activities can increase participation and adherence, suggesting that a positive mindset can enhance motivation towards fitness and health goals (Boles et al., 2021).

                Studies have found that individuals with a growth mindset about fitness believe in their ability to improve through effort, leading to higher exercise self-efficacy and more frequent exercise. This mindset helps in sustaining motivation and achieving fitness goals (Orvidas et al., 2018).

                Having a growth mindset is linked to better mental health outcomes, such as reduced stress and anxiety. This mental boost can translate into physical benefits, including increased energy and focus, further supporting fitness goals (Wolcott et al., 2020).

                studies on growth mindset and active mindset

                Developing an Active Mindset

                The first step to developing an active mindset is becoming aware of your current mindset. Ask yourself: Do I view challenges as opportunities or obstacles? Do I stay positive and motivated, or do I let setbacks derail me?

                Self-awareness helps you identify areas where you can improve your thinking. When I started my journey, I realised I often focused on my failures rather than my progress. Shifting this focus made a huge difference.

                Positive Affirmations

                Using positive affirmations can help shift your mindset. Simple phrases like “I am strong,” “I can do this,” and “Every step counts” can boost your motivation. Repeat these affirmations daily, especially before workouts.

                When I felt discouraged, these affirmations reminded me of my strength and kept me going.

                Goal Setting

                Setting realistic and achievable goals is key. Break down your big goals into smaller, manageable steps. This makes them less overwhelming and more attainable.

                For example, instead of saying, “I want to lose 20 pounds,” set a goal to lose 2 pounds a month. Celebrating these small victories keeps you motivated and builds momentum.

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                review goals

                Visualisation Techniques

                Visualization is a powerful tool. Imagine yourself reaching your goals, and feeling strong and confident. Picture the steps you need to take to get there. This mental rehearsal prepares you for success and reinforces a positive mindset.

                I often visualised myself crossing the finish line of a race or hitting a new personal best in the gym. This made my goals feel more real and achievable.

                Growth Mindset Techniques

                Adapting growth mindset strategies can also help. Embrace challenges, learn from feedback, and see effort as the path to mastery.

                When I faced tough workouts or setbacks, I reminded myself that these were opportunities to grow stronger and wiser. This growth-oriented approach kept me resilient and persistent.

                types of goals

                Practical Tips to Stay Motivated

                Joyful Movement

                Find activities you love. Exercise doesn’t have to be a chore. Whether it’s dancing, hiking, cycling, or yoga, choose something that makes you happy. When you enjoy what you’re doing, it doesn’t feel like work.

                For me, discovering my love for running was a game-changer. It became my therapy, my joy, and a key part of my routine.

                Accountability

                Having someone to share your journey with can make a huge difference. Find a workout buddy or join a fitness community. Share your goals, progress, and challenges. This support system keeps you accountable and motivated.

                I joined a boot camp and found the camaraderie and shared goals incredibly motivating. We cheered each other on and celebrated every milestone together.

                two smiling women doing yoga pose

                Routine Building

                Create a fitness routine that fits your lifestyle. Consistency is key. Plan your workouts in advance and stick to them. Treat them like important appointments.

                When I started, I scheduled my workouts just like I did my work meetings. This helped me stay consistent and make exercise a non-negotiable part of my day.

                Tracking Progress

                Keep track of your progress. Use a fitness journal or an app to log your workouts, track your goals, and celebrate your achievements.

                Seeing your progress in black and white can be incredibly motivating. When I looked back at my journal and saw how far I’d come, it fuelled my motivation to keep going.

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                Growth Mindset Approach

                Use a growth mindset approach to stay motivated. View challenges as opportunities to improve, not obstacles to avoid. Celebrate effort, not just results.

                When I hit a plateau or faced a tough workout, I reminded myself that every effort was bringing me closer to my goals. This kept me motivated and focused on the journey, not just the destination.

                beginners running guide

                Overcoming Common Obstacles

                Dealing with Setbacks

                Setbacks are a part of any journey. What matters is how you respond to them. When you hit a rough patch, don’t beat yourself up. Instead, reflect on what happened, learn from it, and move forward.

                During my weight loss journey, I faced so many setbacks. Instead of giving up, I had to learn to see each one as a learning opportunity. This helped me stay resilient and keep pushing towards my goals.

                Time Management

                Finding time for exercise can be hard, especially with everything else we’re expected to do. Plan your workouts in advance and make them a priority.

                Even short, intense workouts can be effective. If you’re short on time, you can squeeze a 15-20 minute HIIT workout in.

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                Mental Barriers

                Negative self-talk and limiting beliefs can hold you back. Replace thoughts like “I can’t do this” with “I am capable and strong.” Believe in yourself and your ability to grow.

                During my journey, I struggled with self-doubt. But by focusing on positive affirmations and celebrating small victories, I gradually built my confidence.

                morning routine

                Active Mindset, Active Life: Conclusion

                We’ve covered a lot in this post, so let’s recap the key points. Embrace a proactive approach to fitness with an active mindset. Stay positive, set goals, and push yourself to improve.

                Remember, your thoughts power your workouts. A positive mindset boosts motivation and keeps you focused.

                An active mindset leads to an active life. If I could lose over 80 pounds and transform my life, you can achieve your goals too.

                It’s all about believing in yourself and staying committed. Enjoy the journey, celebrate your progress, and keep pushing forward.

                Every step you take brings you closer to your goals.

                Now it’s your turn! Share your experiences and tips on maintaining fitness motivation. What strategies work for you? How do you stay motivated?

                Let’s support each other on this journey. Together, we can achieve amazing things.