It’s not always easy to stick to something new, especially if the “something new” is pretty different to your current routine (I could’ve easily said normal routine, but I chose the word current because we are aiming for a new normal, but doing it in a way that will happen over time). Studies have shown on average It takes around 66 days to make a habit automatic, so this is not an overnight thing. Easiest way create a habit is don’t make it so hard to stick to it. Don’t go from zero to 100!!
What does that mean?
Well, if you’re not a morning person don’t make it your goal to workout in the morning 5 days a week. Find a time that suits you to mitigate the excuses. Also, any movement is better than no movement. Don’t always aim for 1 hour workouts, a quick express workout will still get the job done. Go for a walk with a friend while having your coffee to catch up instead of at a café or bar, integrate your goal into your lifestyle so it doesn’t seem like this big juggling act you have to perform.
Grab a friend to do your workouts with, easy to say no to yourself but harder when you have a friend. It also helps to go along the journey with friends, like-minded people help you stay strong.
Let’s get real, I don’t always look forward to working out, some mornings are just bloody hard to get up to do a workout. I am human and life gets in the way, but I don’t wait for the good days where I am amped and motivated. I don’t rely on motivation to help me, motivation is an emotion, it’s fickle and unreliable. You can’t rely on it to show up when you need it.
I rely on things I can control, such as discipline. Being disciplined to stick to the plan regardless of how motivated I feel, being disciplined to making better eating choices, being disciplined to turn up for ME. I make that time non-negotiable, an appointment for myself that I don’t cancel. If I can’t make the investment in myself, no one else will. I also know I am a better human when I’ve done my workout, so I do it for my friends and family around me.
With discipline, you will form a habit, habit means consistency. Consistency will help you attain the outcome you’re striving towards. Fall in love with the process, focus on elements of the work out that will help you get through it. By breaking it down and looking at it in segments it minimises how daunting the entire workout may seem. Small milestones will lead to big wins.
I always feel better after a workout, even when I’m not looking forward to it. I don’t think about the end of the workout and how long the workout is going to be. I just focus on getting the workout started, because I know that once I get the blood flowing, music going, the endorphins are flowing and I’m present and thinking about the number of reps I have to go or the target I’m aiming for. To be honest it’s the workouts I haven’t looked forward to, the one where motivation was being a world class fugitive and was nowhere to be seen that I’ve enjoyed the most. Why because completing that workout released the reward chemical into the system: Dopamine, by completing that workout and celebrating the win of getting up and getting it done.
So be disciplined to book that YOU time in, be disciplined to get up and do the workout. Celebrate any movement in your day vs. being hard on yourself for not getting a full workout in. We have express options on HoP to ensure the workouts will get your heart rate going in only 10 minutes.
I can’t wait to see you move and create habits that will benefit you through all facets of your life.
Let’s get it Fam!
I would be lying if I told you that it’s always been a big dream of mine to create a Fitness Platform, to share my passion of Movement with everyone. So how did HoP start and why is movement so important to me?
Being active with exercise and movement – It has always been a constant in my life. I didn’t find exercise late in my life, there wasn’t a turning point in my life or a health scare that made me make changes. I’ve always been active. It’s my security blanket, my meditation, the thing that keeps me sane. It’s always been there to test me, to help me through dark times, it’s a teacher, movement has helped me when I’ve sought recalibration of my life/mood, it has also shown me what I am capable of.
I’m naturally a very competitive person, I love to win, it’s not something I’m ashamed of or shy away from but something that drives me, I am an Aries through and through. What people don’t realise though is what that win looks like for me. Winning for me is doing everything I can to be successful that is within my control. I can control the effort I put in, I can control turning up, I can control the extras I do and I can control the energy I bring to an environment. I don’t stress about the things I can’t control, such as an outcome or a result but I can do everything possible to help the outcome fall in my favour. This is why I don’t have a goal weight or determine my win by that, I prefer performance and how confident I feel within myself…..work hard consistently, you generally get physical outcomes anyway.
For me witnessing someone get through what seemed like an impossible workout, accomplishing goals from not being able to do push ups on their toes to completing 10 in 8 weeks, gaining confidence or just turning up when they said they will is an absolute win for me. I actually can’t help myself but get a kick out of people accomplishing things they set out to do.
I never take for granted the privilege I have had in my life to witness some amazing journeys through sport, fitness or corporate life. I am always honoured to be part of that and makes me so happy when I see the shift in people, that look in their eye when they realise that they truly are badass.
One of the local gyms here, in Sydney, annually put together a competition and I go down and support the competitors. When I tell you that you can hear me before you see me, trust me I’m not lying. I can’t help but yell and scream and really get behind them. This is who I am, watching people push and keep going through those dark moments of discomfort and PAYNE locker, supporting them through those workouts gives me so much joy, I really love it.
So what better way to share my love of movement, the way I love to move with everyone but to do it on an online platform? I get to share my love as well as watch and support people discover themselves or just be a warrior in their own right. Everyone’s win looks different BUT make sure your win is based purely on YOU and one thing is for certain the team here at HoP will be cheering you on all the way!!