Making the decision to start working out is a major life event! It’s the start of your journey to feeling confident, getting stronger and looking better than ever!

Initially, the novelty factor will carry through your first few weeks and even months of training. But, as those weeks and months add up, the shine may start to come off your new workout resolution. You might even find that your enthusiasm dwindles, and the occasional missed workout starts to become a more regular occurrence.

It takes a lot of successive and consistent workouts to improve your fitness, but unfortunately only a few missed workouts to cause a decline. For that reason, consistency is key girls!

If you find your enthusiasm and consistency starting to slip, these are my top tips and tricks to put at work!

put these tips and tricks into practice. Remember, you cannot store fitness, so if you want to stay fit, you need to make working out a habit that sticks.

1) Choose workouts you like

The best workout in the world isn’t going to the what’s written on a piece of paper - if you don’t even like it or won’t do it. In almost every way, it’s better to do a less-than perfect workout that you ENJOY, than a perfect workout that you are always looking for excuses to avoid!

Some workouts are undeniably better than others. Maybe they’ll get you fitter quicker, or lead to faster weight loss. However, fitness is about what you can sustain in the long run - it’s about the journey and finding the enjoyment in what you do, rather than seeing it as a chore!

the workout that you do is always better than the workout you don’t.

2) Set a realistic schedule

Making the decision to exercise is very rewarding if you commit to it, however you’ll find things so much easier if you have a schedule to follow. Keep your goals specific. For example, rather than say that you’ll go to the gym 3 times a week, specify which days and what time you are going to go.

Having a schedule means you are much more likely to show up and work out. In contrast, when your plan is less definite, it’s all too easy to procrastinate and put your workout off until tomorrow, or the day after, or the day after that.

Also, make sure that you under-promise and over deliver. In other words, schedule the minimum number of workouts you want to do but then, try and do more. This is more motivating and rewarding than the opposite – i.e. over-promising and under-delivering. In other words, if you plan to exercise three times and manage four, that should make you very happy. But, if you plan for six and only manage three, you’ll be more likely to feel disappointed and feel demotivated.

3) Get a workout partner

A workout partner can help make sure you show up at the gym to train and, once you are there, you give it your all. Knowing that you are meeting someone at the gym means you are less likely to skip out on your workout. That other person increases your accountability; you’ll have to explain to them why you missed your training session.

They’ll also encourage you to work hard during your workout and provide motivation when things start to get tough.

This is not a one-way street however. You need to provide your training partner with the same support they give you! Hence why workout partners are a great idea.

4) Put some money on the line

No one likes to throw money away, and this habit-enforcing trick makes the most of this trait!

At the start of the month, decide how many times you are going to exercise – e.g. 15 times for this month. Schedule both the day and the time for your workouts on your calendar. Next, share your calendar with a friend, and also give them $300 – that’s $20 per workout.

Every time you complete one of your scheduled workouts, you get $20 back. However, if you miss a workout without a valid excuse (illness or injury for example) they get to keep $20. To prove you did your workout, you must send them a selfie from the gym by an agreed time.

5) Train for something

Many people are happy exercising for the sake of improved fitness and health. For others, this might not be enough motivation. If you feel you need more structure and direction to your training, consider training for something more specific. Good examples include:

i) A local 5-10 km road race
ii) A novice triathlon
iii) A multi-sport competition e.g. CrossFit
iv) A fitness obstacle course e.g. Ninja Warrior or Spartan Race
v) A sponsored event

Knowing you are training for an upcoming event will help prevent exercise drop out!

6) Just show up

As you get fitter, your workouts will invariably get harder. This can mean that, some days, you just don’t feel like hitting the gym and hammering yourself yet again.

When you feel like this, instead of skipping your workout, go to the gym anyway, but give yourself permission to take things easy. Use less weight, do less reps, and fewer sets.

In many instances, knowing you can do less if you want to is enough to get you to the gym, whereupon you find that, after your warm-up, you actually feel fine and end up having a great workout anyway.

7) Get back on track ASAP

If you do skip a workout, don’t let that derail your entire training week by missing all your other workouts too. Instead, just get back on track, doing your next scheduled workout as normal. One missed workout will not have much if any impact on your fitness, but a whole week of missed training, plus the inevitable overeating that will accompany it, will.

Fitness is not a fad, and you need more than the occasional workout to get in shape and stay there!

Join a program now!

So many girls have found motivation and commitment to the gym with my WBK workouts. Each program contains structured weekly plans with step-by-step instructions and videos to help you feel confident and no longer intimidated in the gym (and even at home)!

Want to check out my workout plans? Click here!