How To Start And Stick To A Workout Routine
Are you tired of the struggle to get back, and/or stay in shape? At a loss for where to even start? Do you spend hours per week in the gym with minimal results?
Workout trends have really gotten out of control lately.
We see it all over the internet every day. Instagram fitness gurus sharing bits and pieces of their booty blaster workouts.
How many of us have actually tried what they’re doing and felt totally awkward? How many of us wish we looked like a certain fitness model?
I know I used to, but it doesn’t have to be this way.
We need to get back to the basics and rid ourselves of the
The truth is, you shouldn’t fool yourself into believing these women didn’t live through the same day-in-day-out struggles that we all do.
So what’s the secret?
From my 6+ years training for specific fitness goals and helping others reinvent their health and fitness, I can tell you there will be moments when you’re jam-packed full of motivation. You feel more motivated than ever because you’re seeing and feeling the results you desire.
And there are other moments when the motivation is reduced to a glimmer. Those days when working out is the last thing you want to do after a long day at work. We give ourselves excuse after excuse, taking up more time than it would’ve taken to just go get the workout in.
It happens to all of us.
Even world-class athletes, top celebs, or anyone else you look up to experience these ebbs and flows in life.
And do you know what?
We have no choice but to push forward, making the small smart choices daily, that when repeated consistently over time will empower or disempower us.
That’s the difference maker.
Strength training, cardio, and good nutritional habits are still the #1 asset for boosting your health, happiness, and overall quality of life. All of which play a much bigger role than just how we look.
As encouraging as all the benefits are, lack of clarity on where to start and consistency
Don’t you worry though because I’m going to help you lay the groundwork that will set you up to achieve all your heart’s
The breakdown of what we’ll cover:
- The workout routine that actually gets results
- The “Bandler” Effect
- How to pick the right routine for you.
Let’s get to it.
Step 1: The workout routine that actually gets results
Everyone is at their own place in their individual fitness journey. You may just be starting, you’re an ex-athlete that wants to get back in great shape, or have been pretty consistent in your training for a while but aren’t seeing the results you want. Where ever you are on that journey, your workout program should be built
I get messages all the time from girls asking for advice on what workout plan to use. They want to know if they should be lifting heavy, doing a bodybuilding routine, CrossFit, or what cardio is the best, etc.
Unfortunately, every workout plan presents many factors to consider, require different diets based on your individual caloric needs, and ultimately come down to what you want to improve specifically.
When I get this I’m usually reminded of a quote that states:
“The BEST workout routine is the one that you can stick to.”
You can have the greatest coach, training plan, and/or diet in place for your specific goals but that doesn’t mean anything if you don’t commit to the process. What many fail to realize is that the secret lies in all the small seemingly insignificant steps completed consistently over time.
This is what creates the radical results we all so desperately desire.
This is the big challenge we all face. To keep working away for a while, doing all the right things consistently before we can begin to see the payoff.
But with any challenge, there are solutions and that’s what I want to provide you.
When beginning any new journey, we need to first remember that everyone is different. It’s one of the earliest things we learn as a kid and it’s especially true when it comes to health and fitness.
Our bodies react differently to various types of training, some people gain muscle much easier, some may never have a problem with weight, and many of us need a very different diet from one another.
Unfortunately, these crucial details tend to be left out in much of the marketing and advertising we see. We’re lead to believe each given product or program is going to be the difference maker. If this were true, no one would be still struggling with their weight, health, and even their self-image as many of us are today.
As it may be a little overwhelming and
That’s where I come in. I want to assist you in learning all the key information that will allow you to set the foundation for your journey in fitness and life.
This next section will cover a solution that will give you the instant ability to make those small smart choices every day to create lasting results.
Step 2: The “Bandler” Effect
One of my favorite authors is Richard Bandler. Best known as the co-creator of Neuro-linguistic programming, a methodology to understand and change human behavior pattern. He believed one of the main problems human beings encounter is hesitation. That people hesitate and do not take the action that could enable them to achieve their goals. He is quoted many
From my experience, this couldn’t be truer. We all rationalize with ourselves and come up with reasons why we aren’t able to workout, eat
Ok, so now that you have decided you are the controlling element in your life. You need to identify what your primary goals are, and what is most important to you. Your life will begin to change when you clearly identify what it is that you want, make a plan to achieve it, and work on that plan every single day.
The major turning point in my life was when I discovered that I was 100% responsible for my life, and for everything that had and will happen to me going forward. And that life isn’t a rehearsal for something else. This is the real deal and it’s happening right now!
In every study on the most successful people, the acceptance of personal responsibility seems to be the starting point. Before that, nothing happens. After you accept complete responsibility, your whole life begins to change. The fact that you are reading this right now shows that you are someone that’s ready to step your game up! That you don’t want to merely exist but want to elevate your life and unleash your full potential.
The only question you need to answer for yourself before finding the ideal workout routine for you is, what do I want?
Many people struggle because of lack of clarity, but the process to enhance it is quite simple: Grab a notebook and write a response to these questions for at least 15 min.
“The first step necessary to improve anything is to first understand what is not presently working.”
- Define your current reality. Assess your current habits (working out, eating, etc.) how you do feel each day you wake up? What has been holding you back from achieving what you really want?
- Now think big. Give yourself permission to dream big. What would you go for if you knew success was guaranteed? Write out a description of the person you will be.
- Do not prejudge your ability or worthiness to have and achieve whatever your mind conceives. Let your thoughts flow with no limitations.
Step 3: So how do I pick the right workout routine for me?
So you’ve gotten clear on what it is you want, which is the first step and most important step in beginning your life-long journey to living at your best mentally and physically.
Maybe you want to…
- Lower your body fat percentage
- Get stronger
- Build your confidence
- Enhance flexibility and mobility
- Train for an event
After speaking to a countless number of women, I already know what your next response is going to be…
“Well, I want to lose weight, build strength, and get a
I’d love to give you the perfect solution but the truth is your body can only do so many things at once. Some of the goals listed above would be very counterproductive to train for at the same time. Not to say some of these goals cannot be trained together, but from my experience, in beginning or when revamping our current workout routine, it’s best to take a step back and be ultra-specific.
Because if you want to see results in a fraction of the time it takes most people, you need to be aware of this essential principle that should always be present in your workout routine.
Specificity is one of the key principles applied to every effective workout routine, which states what you do in the gym should be relevant to your desired goals.
Some examples are:
If you want to lose weight, you need to eat at a caloric deficit. Therefore, if you want to build muscle as well, don’t expect to put on 10 pounds of muscle.
If you want to get strong and build muscle: You need to eat at a caloric surplus, which is more than you are burning which means you won’t be losing weight while focusing on this goal.
If you want to be a great long-distance runner. The strength or muscle gains will most likely be very slow to come. These activities cause a different physiological process to occur in the body. Building more strength requires the development of fast-twitch muscle fibers and the central nervous system. Building endurance promotes the development of slow-twitch muscle fiber among other processes that occur as a result of endurance (aerobic) exercise.
If you try to do all these things at once, you’ll most likely never make true progress and eventually get discouraged like so many do. That’s what I want to keep this from happening to you! Instead, pick one main focus for the next few months and build your training around that.
That being said, it’s important to understand that depending on your goals, certain workout routines and/or diets will either move you closer or further away from your goals.
I have my goals, now how do I pick the right plan for that specific goal?
There are many great programs out there built for different specific goals. Just remember there’s more than one way to accomplish your goal. With a countless number of ways to structure workouts, thousands of exercises, and many nutrition approaches you could choose, it all comes down to your needs and wants.
Trying using this to help guide you in choosing a workout routine that fits your goals.
After you’ve clearly stated this for yourself using the exercise in the Bandler Effect section above, make sure to do enough research and you feel comfortable about starting a specific plan before you begin.
And then start. Your success will be determined by the action you consistently and consciously decide to take.
Even if you’re just beginning.
Even if you’ve been procrastinating for a year about getting back in shape.
Even if you’re already consistently training.
To break the chains that hold you back so you can experience the amazing results that uplift and motivate you:
- Identify where you’re at in comparison to where you want to be.
- Choose a specific goal.
- Create a plan
- Then make choices daily that are congruent with your goals.
I’m proof that it doesn’t require any special skill or extraordinary talent. What it takes is commitment and consistent use of the basics that have and always will generate results. And it starts with you!
There will be moments when it’s a grind. But when you push through and make the decision to become the controlling element in your life, you will be a thousand times better because of it!
And remember, your choices are the root of every one of your results up to this point. It starts with a thought. Those thoughts transfer to words, which then become actions and turn into habits.
Think – Pursue – Become
Do you want personal help setting up the best program for you? From a workout routine that fits your current circumstances, a nutrition approach that makes you look forward to eating, and all the foundational knowledge to make long-term gains.
PS: Tell me what your goals are what program are you following? Let me know if you have a question about what to pick and I’ll try my best to guide you in the right direction.
Leave me a comment and share your story. We’re all on this mission together!