You start off strong with your new workout program only to have it slowly fade into the background a few weeks later. Sound familiar? You are not alone! This is such a common problem and the biggest thing I hear is, “I just don’t have motivation.” Well friends I’m here to teach you four simple actions you can take to increase your consistency without waiting for motivation!
Motivation is great but it is really just a feeling and our feelings change so often. You can be completely motivated one moment and then not in another. I don’t want you to wait for motivation to strike to continue your workouts which is why I am so excited to share these actions with you and watch you have success!
Find Something You Enjoy
Does the thought of heading to spin class after work fill you with complete dread? Then why are you still going!! If you don’t enjoy what you’re doing it doesn’t matter the amount of motivation you have or the actions I recommend. You aren’t going to consistently do something you hate! So stop forcing yourself to go because all your friends are going and find something you actually like doing!
Don’t be afraid to try new things. Maybe taking classes isn't your thing, maybe you will enjoy working out from home. It doesn’t actually matter what you are doing, you just need to move your body. Don’t get tripped up in “the next best thing” that is out there. There is no magic program or class. The best exercise out there is the one that works best for you.
Set Smaller Goals
If you are training for a marathon your overall goal is to well run the marathon, but that can take a long time to accomplish. When we set big goals we often start out really excited but that middle part, you know the part from when you start to when you finish, can take a long time and in that time it is really easy to lose steam.
I see this happen all the time and I don’t want you to get stuck here. The best trick for this is to set your big goal and then set smaller ones throughout the way. If we go back to the marathon goal, maybe you set a goal to run 5 miles, then 10, and so on until you reach the incredible 26.2. When we do this we are helping ourselves stay on track by celebrating the small victories along the way!
Just Showing Up… And What That Means
Don’t have time to hit the gym today or just feeling sluggish and want to skip your workout altogether? We’ve all been there. The thing with consistency is that you just have to show up. Showing up might look different each day! When you hear that phrase, “just show up” it doesn’t mean push yourself until you're miserable or injured, it means just do something. Doing something is better than doing nothing 100% of the time.
You may not have the time for the gym but do you have time to go for a walk?
You may not feel great or are sore so want to skip your lifting workout but can you do some light yoga instead?
You don’t have to have intense workouts every single day to make progress or to be consistent, you just need to really show up!
Scheduling Will Make a Difference
I save the most effective for last! If you want to be consistent with your workouts you need to plan them into your day just like you would any other appointment or event. You don’t schedule a doctor's appointment into your calendar, wake up in the morning, and just say nah and blow it off right? Well you shouldn’t lol
When you put something into your calendar you are being intentional about it and being intentional is a key to consistency. This is a simple task but probably one of the most effective strategies for showing up for workouts!
After a while of doing this the task of working out becomes a habit and you won’t even have to think about it anymore it will just become part of your routine!
There you have it friends, some of my go to tips for helping improve my consistency with my workouts. Just also remember this is a process and some days are going to be harder than others. Learn to embrace the chaos and go with the flow. One day of a missed workout is not going to derail all of your progress! Just try your best and be consistent!
Habits aren’t always easy to create! To help you out I am giving you my free guide on building healthy habits! We can all use some extra support right! Click the link to grab it!
Happy Saturday! I wanted to hop by and give you this important message for this weekend because I hear a lot of this going around!
Do not punish yourself with exercise. When you get into that mindset you will start resenting working out because you will associate it with something negative rather than all the positive it brings.
I totally get not wanting to lose your progress but it is not going to happen with one meal or in one day or really one weekend!
If you can relate to this I want you to do this...
Each morning when you get up be intentional about how you will show up that day. Will you do your workout? Will you focus on your nutrition? Will you go to the party and have one margarita and then seltzer? Pick your one way to show up and stick to it and let the rest happen. Remember this is for a day, not every single day. One day letting yourself eat outside your plan is going to be ok!
Have fun and make good memories, and please be safe! Uber is a fantastic ...
Here is a little preview at tomorrows lunch meal prep recipe!! If you do not subscribe I would totally join now to grab this recipe!
Use the code Mealprep for a free month!
Sometimes we struggle with our progress because we are doing too much too quickly! This journey is going to take time and if we do too much at once we are going to get overwhelmed and will end up making it harder!
These are 3 signs that you may be starting off with too much and may need to scale it back a bit!
https://www.coffeedonutsfitness.com/post/3-essential-signs-you-are-starting-with-too-much
I get this question often, rightfully so I guess lol I mean I have Donuts and Fitness together in my business name which can be a little confusing. I want to straightforward tell you what it is and what it is not!
IT IS...
- A mindset nutrition company focused on building healthy habits to lead a healthy lifestyle. I am about building small sustainable healthy habits! My belief in regards to nutrition is balance. I am not a big believer to completely cutting things out of your diet.
- A source of motivation and tips for making better choices in a reasonable fashion. I love sharing tips I have found along my journey. My goal is to help you on your journey!
- A place to find healthy recipes you can easily incorporate into your busy weeknights. Creating healthy recipes for families is one of my favorite parts of what I do! I can't wait to share them with you!
- A source of tips to work with your family on making better choices, yes that means your children also! I love to work with ...
Hi There, I'm Sam!
I am the owner of Coffee Donuts Fitness!
Most days you can find me running around because I am a busy mom of 2 boys! I am usually with my family or doing some kind of activity! We are a very active family!
I am mostly known for helping other busy moms with meal preps and planning. I love serving others by giving them strategies to help them be successful on their wellness journey and to feel great while doing it! I am most passionate about my health, my family, and inspiring others to lead a healthy lifestyle while still enjoying some yummy treats along the way!
I create courses, teach, and inspire other moms who struggle with trying to fit it all in. I know what it is like to be really busy but still want to be able to focus on getting healthy! It can really be hard! I am so lucky to be able to inspire and teach them to focus on their healthy while leading a busy life and without making excuses!
When I'm not busy working on building my community you can catch me ...
Hey members! My new website is up and running and I would LOVE to be able to show it to you!
There you will find all my weekly blog posts, weekly challenges, a monthly bonus recipe, and some free trainings thrown in!
Also I am so excited to bring to you the Coffee Donuts Fitness Academy! On this part of the site you will have access to ALL my recipes, exclusive trainings and posts to help guide you through your journey!
Because you all mean so much to me I have a special deal just for you! Come check out the new Academy and use the code CDF15 to save 15% off the monthly membership!
I hope to see you there!
