Stop Falling off the Wagon

Over the last 7 years we have learned that, for most people, the hardest part of working out is… working out. That is working out consistently. Whether it be getting to the gym on a consistent basis or heading downstairs for an at home workout, the hardest part is simply working out consistently.

How many of us think we need more time when what we really need is to learn how to be consistent?

That’s the most common excuse, being “too busy.” There is no denying that life makes it tough at times to make time for your workouts. Especially after a long day and all you feel like doing is relaxing.

So how do you find the motivation and desire to work out consistently when it’s hard enough just to get started?

Well, it’s about building the habit into your routine. It’s about learning how to be consistent. The good news is, there are proven strategies to build this habit and increase your motivation to consistently stick to your plan and reach your goals.


Many people struggle to stay consistent because they over commit. They commit to working out 6 days a week for life when they aren’t exercising at all right now. You might love it at first, but most people end up hating it. That’s because it can be overwhelming as you try to work it into your busy schedule.

The other type is over-committing to how long or how hard each workout is going to be. If you’re not working out now, committing to working out an hour a day sounds great but can be very challenging to follow through with.

Instead of committing to working out “x” amount of time, change your mindset and commit to working out in some way “x” amount of days in the week. So if you planned on working out at the gym for an hour, but you got hung up at work and can’t make it to the gym, don’t worry… just head home and do a 20-minute workout at home (or whatever you have time for). After all, consistency is more important than anything else you could be focusing on.

Remember, we are building habits and consistency, so the most important thing is working out consistently.


Reaching your goals, and more importantly maintaining your goals, is a life-long process. You can not just hit it hard for a month or two and expect to achieve the results you want and keep them forever.

Fitness is a lifestyle. And just like everything else in life, you will have ups… you will have downs… there will be times you really hit it hard and make a lot of progress… and there will be times that you are taking it a little easier.

Having the mindset out of the gate helps with consistency and longevity because it alleviates a lot of pressure. Just like from point number 1, if you can’t make every workout the best and most intense workout of your life.. that’s okay. A small step forward is better than doing nothing that day. Do the best you can in each situation and understand that one workout isn’t going to make or break your results.


Yes, physically put your workout into your schedule.

By putting your daily exercise time (and travel/change time) into your schedule (no matter how short or long), you prioritize the workout in your day. This simple action makes it a little commitment to yourself and will show you that you do have time in your day for it.

Try your best to not move the time around and definitely avoid skipping it altogether. If you do have to move your workout time though, it only gets one re-schedule and it needs to be for sometime in the same week. Don’t just tell yourself you’ll fit it in somewhere else because let’s be honest… that won’t happen.


Having a trusted friend, loved one, or co-worker join you in your fitness journey can make a huge difference in your success. We spend the majority of our day around these individuals anyway so having daily support from them makes sticking to the plan easier.

You can help one another work through excuses and give each other a kick in the ass when needed.

Don’t have an accountability partner? No worries. A great place to find one is by joining workout classes at your gym, joining a CrossFit gym (we know a good one), bootcamps or running groups. If you don’t find one main person to be your accountability partner, joining those groups will help you stay more accountable because of the little community those groups have.


The simple truth is that by preparing, you eliminate a lot of excuses. For example, by simply taking your gym bag with you for the day it eliminates the excuse of not having your stuff with you… not having time to run home and change… or if your workout time changes, you are prepared to workout at any time.

Most people fail because they don’t take the few minutes needed to prepare. Because they aren’t prepared, they feel stressed and anxious, which leads to them wanting to eliminate the stress so they just cancel their workout plans. This stress can very well be eliminated by preparing ahead of time.


You might have read all of these and thought, “Well that sounds simple enough.” That’s because they are simple. What works is not complicated or hard.

If you want to have success, workout consistently, and set yourself up to actually reach your goals in 2019, implement these strategies for sticking to your workout plan and watch yourself crush it!

Are any of these a struggle for you?  Chat with one of our Coaches and we can help you build strategies to get you over the hump.

Have a great week!