If you’re completely new to exercise and want to make it a lasting habit, my number one tip is to think of it like planting a seed in a garden. You don’t just water it once, look at it, and say, ‘Why isn’t this an oak tree yet?’ You nurture it little by little until it grows into something you can’t imagine living without. Exercise is no different.
Here’s the deal: Start small and start smart. By starting small you give yourself the opportunity to talk yourself into doing it. You will have resistance and friction when starting anything new. Its really your ability to talk yourself out of doing it that you need to overcome. Your brain will turn into the Terminator searching for ways to keep you where you are. Begin with something simple and, most importantly, doable. You want to leave knowing you can do more, and now, you can come back tomorrow to do just that. Show up, and celebrate that win. Those small victories are what build consistency, and consistency is the holy grail of habit formation.
Once you decide what youre going to try first, zoom out a little bit to focus on the system. In this case, you’ve decided to add exercise. The zoom out to see the system is looking at your week and finding places to add the workouts to your calendar.—because, as someone who loves developing processes, I can tell you they’re the secret sauce. Tie your new workout habit to something you’re already doing. For example, if you start your morning with a cup of coffee, commit to stretching or doing a quick set of squats while it brews. I call this ‘earning your coffee’.
And, yes, there will be days when motivation is as absent as your will to avoid the snooze button. That’s where your systems come into play. Build your habits to the point where they’re automatic, even when you’re not feeling your most energetic self. It’s like brushing your teeth—boring some days, but non-negotiable, right?
Lastly, give yourself grace and a good laugh. You’re going to have moments where you think, ‘Was that really a workout, or did I just flop around for 10 minutes?’ Spoiler: it counts. Progress, not perfection, is what we’re after. So, get out there, start small, laugh at the process, and watch as it grows into a routine you can’t live without. And remember, it’s about making this a part of who you are—so make it enjoyable, and keep showing up.
If that seems overwhelming or you are having flashbacks to all the times you’ve thought about it and stopped, you may look into hiring a coach. Finding the right coach can be the game-changer you need to turn those initial steps into a lifelong habit. A coach provides the guidance, accountability, and encouragement that keep you moving forward, even on those days when motivation is nowhere to be found. If you’re ready to nurture your fitness journey and want someone in your corner to help you build systems that work, I’d love to chat. Schedule a call with me today to see how we can support your goals, help you stay consistent, and make fitness an enjoyable part of your life. Let’s plant that seed and watch it grow!
