Posted: 18 Dec 2020 05:04 AM PST

Hey Guys!

I see a lot of posts about not being able to stay the course with your workouts, falling out of the routine after a few weeks so today I'm going to talk about how you can stay the course and reach your goals.

In my opinion the best way to continue with your routines is to build a habit out of them. So we will take a look at some habit science and how to apply it to your fitness goals. Below I have outlined a step by step process that I have used.

First List out a fitness goal. Whatever will have the biggest impact on your level of fitness. For example you could set a goal to workout 5 days a week for an hour, or you could say you will eat 3 healthy meals every day.

Next we are going to take that goal and chunk it down to the smallest ark to success, to help build momentum in the beginning and work our way there. You could chunk down the above two goals as follows: Work out for 5 minutes every weekday, and eat a healthy breakfast every morning.

Now write that goal down on a piece of paper to review everyday. List a time and a location that you will perform your habit as well. For example write: I will workout for 5 minutes everyday after breakfast in my living room.

Under that big goal we are going to break your "habit execution plan" down into phases, to bring your goal up to the desired amount of time or effort. You want to use 14 day and 30 day increments depending on the difficulty. Example:

Phase 1: 5 minutes every weekday for 14 days.

Phase 2: 20 minutes every weekday for 14 days.

Phase 3: 40 minutes every weekday for 30 days.

Phase 4: 60 minutes every weekday!

Here is an example of one of my habit execution plan sheets: (Write these down with pen and paper)

Habit: I will workout for 30 minutes every weekday after breakfast on my front porch.

Plan:

- Phase 1: Just complete warm-up routine for 14 days.

- Phase 2: Do first 3 sets for 14 days.

- Phase 3: Do full 6 sets for 30 minutes.

I hope you guys enjoy! Easing into your routines like this will ensure you build mini habits that will turn into bigger habits that last. Make sure if you trying to build a difficult habit to give yourself more time to develop.

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