Starting something new is exciting!
We feel good. Proud of ourselves for finally getting started. We want to make this new commitment permanent. A new gym member or someone who is starting a new routine never sets out to drop off after a just few weeks. For many, however, that’s exactly what happens. New members who start out in the gym are full of good intentions. The soreness in your quads when you get in and out of the car a sign of bringing parts of your body back to life. It fills you with pride. We are really good at starting, however the problem today is that we are too good at starting and not good enough at following through. To embed any new lifestyle change it takes more than intention.
You can’t intention our way to anything.
As someone who spends a lot of time with people working on transformative progress, whether that be in the gym, in the workplace or through personal nutrition coaching I get the opportunity to speak to many people who are starting something. I also see many who start and then stop, not following through on what they said they were going to do.
What are the main reasons people stop?
For a small percentage it’s due to physical ailment and for another handful it’s a result of a change in personal circumstances. From what I see the majority of people stop because they have failed to make the change a priority in their lives. I know that sounds harsh, but when we make a change in our lives that is not yet a habit there are key steps we must take to give ourselves the best chance of following through.
Use these four points to help your new gym commitment become permanent.
1. Make decisions in advance
Any decision which can be made in advance, should be. What do I mean by that? The prime example is knowing what exercises you are going to do at what time on what day. A schedule is always the fist step. When someone tells me during a consultation they will start running again. My next question is “which days are you going to run?” If you say you will sweat it out in the gym three times a week after work but then leave the decision of which days until that moment after work, your answer in that moment is more likely to be “tomorrow.” Other examples of making decisions in advance include; take away the decision of what you are going to wear by getting your clothes ready in the morning of, or the night before your workout. Also, decide what time you will go to bed before workout days to set yourself up for success.
2. Commit to a timeframe
After about the third week in the gym for any newcomer, the shine begins to wear off. The kg’s are not magically melting away and there is no early sign of visible abs. You realise as soon as certain exercises become easier your workout gets more difficult thanks to our good friend “progressive overload.” Committing from the outset to a set timeframe will allow you to see results. Whether that be 3, 6 or 12 months, the commitment helps you stay the course. While we love a no-lock-in-contract sales pitch, if you really want to create a positive behaviour change you should be opting for the lock-in-contract option. When you invest financially, you’re on the hook to follow through and ensure you haven’t wasted your money. Have the mindset of seeing it through for a set period with the option of reevaluating only when you reach the intended timeframe.
3. Seek guidance
Create a plan with someone who has more knowledge in the field than you do. When you find that person and create your plan, critique the plan. Ask them probing questions and learn why. By doing so, means you are not simply following orders but you are educating yourself on why this will work for you. If you’re not 100% sure, ask if there are alternative ways to reach you goals. You know the saying “there’s more than one way to skin a cat.” It’s kind of gross, but it’s true. Likewise, there is more than one approach to losing weight and getting in shape. Trainers will have their preferred training styles based on the types of exercise they enjoy or what they have seen work with previous clients. However, a good trainer will keep an open dialogue and make sure you are getting what you want from each workout. At Geelong’s Gym we have a variety of personal trainers with varied experience to ensure you can find the guidance you need.
4. Go public
This one takes your decision to create a new habit to the next level. When you publicly proclaim “I’m making a commitment to stick to my workout plan for the next six months with the goal of losing 8kgs,” you’re suddenly accountable to a much wider audience than one (yourself). It’s never been easier to share your goals with others. Thanks to social media, you’re no longer at risk of being the annoying person at the party who doesn’t stop talking about their gym goals. When you share your goals, most people will respond with respect and encouragement. You will also get your share of doubters and naysayers. It’s then your job to prove to yourself and everyone else that you follow through on your word.
In Summary
When you start your new workout or new healthy behaviour, tick the above four boxes and know you are far more likely to create the sustainable new habit you are striving for.