Staying Motivated If You Don’t Feel Like Working Out

Fitness doesn’t have to be tossed. These tips can help you bring focus and fun to your routine. Have you ever started a fitness program and soon stopped? If you have answered yes, you are not alone. Many people start fitness programs but stop when it starts to get boring or when the results don’t come fast enough. Here are some tips for you to stay Motivated If You Don’t Feel Like Working Out.

12 Tips to Motivate Yourself to Work Out!

Set goals

Start with simple goals and continue with longer-term goals to stay motivated. Remember that you set realistic and achievable goals. It is easy to get frustrated and give up when your goals are too ambitious.

For example, if you have practiced for a while, a short-term goal may be to walk 10 minutes a day, 3 days a week. An intermediate goal can be to walk 30 minutes a day, 5 days a week. A long-term goal may be to complete a 5-kilometre walk.

Make it fun

Find some sports or activities that you like and vary the routine to keep your variation. If you no longer like the workouts, try something else. Join a volleyball or softball club. Take ballroom dance lessons, go to a health club or an oriental martial arts centre. Discover your secret athletic talents. Remember, exercises don’t have to be tossed, and you are much more likely to stick to a fitness program if you have fun.

Make physical activities part of your daily routine

When it is difficult to find the time for exercises, do not fall back on excuses. Plan your workouts as you plan all important activities. You can also ‘smuggle in’ physical activities during the day. Take the stairs instead of the elevator. Walk back and forth along the sidelines when you see the kids exercising. Cycle on a stationary bike or do strength training exercises while watching television in the evening.

Put it on paper

Do you hope to lose weight? Do you want more energy? Sleep better? Control a chronic condition? Write it down. Seeing the benefits of regular exercises can help you stay motivated.

It may also be that it helps you to keep a diary. Keep track of what you did during each exercise, how long you practiced and how you felt afterwards. Keeping track of your commitment can help you work towards your goals and remind you that you are making progress.

Join forces with friends, neighbors, or others

You are not alone in this. Invite some friends or colleagues to come along when you practice. Sport together with your partner or loved ones. Play soccer with your children. Organize a group of neighbors to take fitness classes together at a local health club.

Reward yourself

Take a few minutes after each practice session to take in the good feelings that practice gives you. This type of internal reward can help you become committed to regular exercise for a long time. External rewards can also help. When you have achieved a longer-term goal, treat yourself to a new pair of hiking boots or new music to enjoy while practicing.

Be flexible

If you are too busy for a workout or you simply don’t feel like it, take a day or two off. Be mild to yourself if you need a break. The most important thing is to get back on track as quickly as possible.

Now that you have your enthusiasm back, move! Set your goals but have fun and give yourself a pat once in a while. Remember, physical activity is for life. Read these tips again when you notice your motivation disappears.

Become your own Coach

You can’t afford a personal coach? No problem! To motivate yourself to move, you can become your own coach: try to keep a diary in which you record all your efforts. Set up a training schedule to incorporate your sports sessions into your daily agenda. It is a good way to make progress and, above all, to reach your sporting goals faster. What is a good rhythm? At least twice a week, ideally 3 times a week. Another tip: view a lot of photos that encourage you to exercise and stay in shape. Pick yourself up if it becomes difficult to exercise. It may seem trivial, but if you feel that you can succeed, you only need a few words to reinforce that feeling and go all out.

Your Body

Due to a slightly elevated and therefore optimum body temperature, you perform best in the afternoon and early evening. Unfortunately, your willpower decreases during the day. This has to do with the stress hormone cortisol, which helps you get energy from your food, but the content of which decreases during the day.

Insufficient sleep can hinder your normal metabolism, so that your supply of carbohydrates is not optimally replenished, and you may run out of energy for longer periods of time, for example. By sleeping you can regain yourself. If you are struggling with sleep deprivation, your motivation to do things that cost energy will also drop.

A cup of coffee releases dopamine and noradrenaline in your brain, improving your alertness. If you take those 15 to 60 minutes before your planned training, your performance may improve. However, not everyone responds positively to caffeine, while for some the effect may last for more than four hours, possibly affecting their sleep.

With a carbohydrate-rich snack of about two hundred calories, one hour before your effort, you can also turn the tide and become motivated again. Consider, for example, an apple and a granola bar (together with good for 200 calories).


Now that you have had the opportunity to learn about 12 tips to stay motivated while working out you may be able to answer the following question: “How can you get the urge to work out once and for all?” If you are looking for healthy advice contact our Relentless Fitness Gym today.

How to Reward Yourself After a Tough Workout?

You’ve just had your intensive workout and you can now spoil yourself with some goodies, right? A reward is good, but not as most people think or do…

How do you choose the right reward after your workout? In this article, we explain why rewarding yourself is so important, and what rewards there are that can contribute to achieving your goals!

Many athletes assume that they already burn more calories than they actually do. This is often disappointing in practice so that the result of the workout falls apart.

Everyone has ever worked inside a bar of chocolate or a plate of fries because the workout went so well. Not a bad idea, because rewarding yourself is important to stay motivated.

But this does not help if you choose the wrong rewards that conflict with your goals. How do you approach this? In this article, we explain why rewarding yourself is so important, and what rewards are that contribute to your goals. Between these options, there is certainly one that makes you happy.

Why would you reward yourself?

Is a reward necessary after your workout? No definitely not. You could also simply do something nice if you have been doing well, but this often results in much less satisfaction than an eating treat.

In addition, if you know exactly what a healthy treat is to reward yourself, it also feels a lot better, both mentally and physically. So you also know that you really reward yourself without compromising your goals.

If you have a busy life, then you may have a tendency to go past the gas station after a workout to pick up a tasty snack before you go to work. This is fatal for your motivation.

If you train hard, but you do not achieve the desired results in the long term because of the wrong reward, you will not be satisfied with this. Rewarding yourself in the right way ensures that you get new energy and do not give up! That way you work towards your goals more effectively.

The wrong thought of rewarding

If you look at your energy consumption, then your workout is important. At the thought: “I train, so I burn more calories” is a logical thought. Unfortunately, many athletes estimate their energy consumption too high, which gives them a distorted picture of the calories burned.

You may have read on various sites that you can already burn an average of 500 kcal with an hour of fitness. But it is not said that you actually burned this. This depends on various factors, such as the intensity of your workout, your weight, age, muscle mass and fat mass.

“The wrong thought is if you think you’re not doing well when you skip a workout. The workout serves as an aid! “

So don’t start rewarding yourself immediately after a workout with 500 kcal of sweets, because you think that you have also burned 500 calories, but make sure you keep your balance within your diet.

See the workout and your feeding schedule separately. This means that you stick to your daily calorie intake as stated in your diet and everything is extra that you burn in weight workout or another way of workout. The big advantage is that you don’t have to worry if you miss a workout.

Set goals

How do you approach this? Set a specific goal that you know you can sustain and plan rewards if you have achieved it. By concrete we do not mean: “I go to fitness more often”, but “I am going to do 45 minutes of strength workout on Monday, Wednesday and Friday.” This also applies to food, so not: ‘I am going to eat healthily’, but ‘with every hot meal I take at least 200 grams of vegetables’.

Then you link a reward here. Have you been to the gym three times a week for a month? Time for a reward! Have you eaten 200 grams of vegetables with every meal for two weeks? Reward yourself! If necessary, write it down so that you have made the appointment with yourself and note when you have achieved your goals.

Health rewards that are worth it

The most important thing is that your goals are not at the expense of your reward. So do not take a piece of cake if you are trying to lose weight. Below we list healthy rewards that are worthwhile:

The moment of pampering

A moment for yourself is the ideal way to reward yourself. Go to the sauna, have a massage or light a few scented candles. A massage, in particular, is nice after a workout.

Sport motivation

The most effective rewards are the rewards that immediately make it easier to reach your next goal. Is running well? Give yourself a pair of new running shoes. Do you like music during a workout? Then treat yourself to new earphones or headphones.

Choose the outside air

The outside air is one of the best ways to really relax. You can make this as crazy as you want. A short walk in the woods, a long bike ride or an afternoon at the beach. Ideal for smaller goals!

Plan an outing

You can also give yourself experience as a reward, such as a day at the museum, a concert or an evening at the cinema. In this way, you keep discovering new, interesting things.

You can also combine this with friends. Perhaps there are friends that you have seen less recently. Reward yourself by freeing up a place in your agenda and planning an appointment with friends.

Inspiration in the kitchen

Do you mainly want to keep eating healthier? Then new things in the kitchen can be a nice addition. Think of a good plan set or a new cookbook. You can also experiment with other products such as real olive oil or organic pasta to try out new flavours.

Shopping to reward yourself

Shopping as a reward is sometimes possible. What is that one product that you have wanted for a while? You probably have that in mind now. Why not as a reward for your hard work?

Keep this in proportion, of course, so do not immediately buy new clothes if you have exercised well for two or three days. Determine in advance when you can reward yourself with a result achieved.

Laughter is healthy

Few things are as good as an evening of laughter. Whether this is a comedian, with friends or an afternoon of funniest home videos. Laughter is always good and also a healthy reward.


Having goals set in place for your workout routine will help you along your journey. Rewarding yourself after accomplishing your goals is a even bigger win. If your looking for professional advice or a trainer to help you on your journey reach out to us today.

7 Health Benefits of Regular Exercise

Do you have an active lifestyle? Do you engage in regular physical activity? Exercise is very important in our lives and to experience the benefits of the exercise we need to make it part of our daily lives. Exercise is any activity that gets your muscles working and burning excess calories.

There are many forms of exercise including walking, running, jogging, dancing, swimming, and lifting weights, just to mention a few.

Many people have their lives carried away by their jobs and forget about themselves. Thus they end up having inactive lifestyles. This can be detrimental to your health. A lot of people are struggling with obesity, diabetes, and other lifestyle problems because of not incorporating exercise into their daily lives.

There are many health benefits of being active, both physically and mentally. Regular exercise may even help you feel better about yourself. In this blog, you’re going to learn about the health benefits of regular exercise. Keep reading to discover more.

Regular exercise helps control weight

Due to our busy lives, we tend not to be mindful of what we eat and most of the time, we prefer fast foods to healthier ones. People love these fries because they are easy to prepare and can easily be ordered online. These foods have lots of sugars and bad fats which only do more harm to your body than good.

You gain weight so fast and before you realize it you already have weight problems. These fast foods should be avoided and regular exercise can help regulate your weight.

Physical activities help you burn excess calories. If you are struggling with excess weight, going to the gym could be a great treat for you. You will get to engage in a variety of exercises of varying intensities that will help you burn more calories during a session.

Whether you are dealing with weight issues or not, engaging in regular exercise even for about 20 minutes can help you control your weight. Make sure that you’re active every day by taking the stairs, jogging, running or even hitting the gym.

Regular exercise increases your energy levels 

Regular exercise can boost your energy levels by improving your muscle strength endurance. When you engage in physical activity more oxygen and nutrients are supplied to your tissues. At the same time, your cardiovascular system is actively involved meaning that you get more energy to go about your daily activities.

Fit people are usually more productive and they don’t get tired quickly. They’re not victims of fatigue and thus their quality of life is just good. So, exercise more to have increased energy levels.

Regular exercise promotes your brain function

Regular exercise is great for your brain. Brain function can degrade when you lead an inactive life. People with inactive lifestyles might experience memory loss, depression, and slow learning. Also, they might experience an earlier onset of Alzheimer’s disease, which affects many Americans.

Exercise alters the structural and functional aspect of the brain. It also promotes blood flow to the brain which feeds the growth of new blood vessels and new blood cells as well. Adequate blood flow to the brain and the growth of new cells supports and improves brain function.

Regular exercise also impacts the hippocampus, a part of the brain that plays a vital role in memory and learning. It promotes the growth of this part thus helping improve the mental function in older adults.

Regular exercise fights off illnesses 

Regular exercise combats several illnesses and health conditions such as heart disease, high blood pressure, type 2 diabetes, arthritis, osteoporosis, high cholesterol and stroke among many others.

Exercise improves high-density lipoprotein (HDL) cholesterol, which is the good cholesterol and helps decrease the unhealthy triglycerides. Thus your blood circulation improves decreasing the risk of cardiovascular diseases.

Various forms of exercise such as cardio training increase your heart rate. The heart, which is also a muscle gets stronger when you exercise, reducing the risk of heart disease.

Regular exercise improves the strength of your joints and muscles. This, in turn, reduces the likelihood of pain and aches and other joint and muscle problems that are common among older adults who live inactive lifestyles.

People who exercise are less likely to catch flu or cold because regular exercise improves their immune system.

So, if you want to keep certain illnesses and health conditions at bay, you should consider living an active lifestyle.

Regular exercise promotes better sleep quality

Many people struggle to get good quality sleep. Lack of enough sleep affects your quality of life and lowers your productivity during the day. You always wake up tired, feeling not ready for the day.

Engaging in regular physical activity can improve your sleep and help you relax. You will be able to fall asleep faster and remain asleep. You will always wake up feeling relaxed and ready for the day. However, you should never exercise close to bedtime as it could make you feel too active and energized to go to bed.

Regular exercise improves your mood 

Exercise can improve your mood. When you engage in physical activity, your brain releases various chemicals that lift your mood, making you feel happier, less anxious and more relaxed.

Exercise triggers changes in various parts of the brain that regulate stress and anxiety. Exercise is, therefore, natural treatment for anxiety and stress.

Also, it can help relieve some symptoms of depression by increasing the sensitivity of the brain for serotonin and norepinephrine hormones.

You can experience a boost in your mood regardless of the intensity of your physical activity. Exercising even for a short period will have a powerful impact on your mood. So to fight your negative moods, probably after a long day at work, just hit the gym, you will get home feeling rejuvenated and relaxed.

Regular exercise improves your sex life

Regular exercise can boost your sex life. Engaging in physical activity improves the function of the cardiovascular system, increases blood circulation, leads to toned muscles and boosts your energy levels. All of this helps promote your sex life.

When you feel good about your physical appearance and have increased confidence in yourself, your sex life may experience a boost.

Regular exercise also increases your frequency of sexual activity. So, if you want to improve your sex life, get more physically active.

Bonus: Exercise is fun

Exercise can be a lot of fun and gives you an opportunity to socialize with others. Socializing is great for your mental wellbeing. There’s no better way to unwind and enjoy the great outdoors then exercising. Running with a fitness partner in the great outdoors allows you to get soaked in nature.

Taking a fitness class or a dance class is even more fun. Your life will never be boring again. You will be happy and have a sense of belonging when you see other members of the fitness class sweating it out. It is even more satisfying when you learn a new dance move and do it perfectly.


The health benefits of regular exercise are many. Engaging in regular exercise is a great way to experience a boost in your energy levels, lift your mood, fight off illness and have fun. Regular exercise strengthens your muscles and joints, controls weight and improves your sex life.

How to Set Healthy Fitness and Diet Goals

How to Set Healthy Fitness and Diet Goals

There are a lot of people who are concerned about fitness. To be healthy, it is necessary to have fitness goals. Most of the people rely on their dietary plans because they believe that diet plays a vital role in fitness. The diet plan keeps the body healthy because it only consists of those products that do not contain fats. The intake of fat products disturbs the fitness of the body. You mustn’t eat unhealthy fats if you want to fit and healthy. The fat causes the disturbance in the physique of the body, and it results in obesity. Furthermore, the intake of unhealthy products can cause health-related diseases as well. It means that healthy products affect your body in more than one way. It is a reason that you must have diet goals if you want to be healthy. Besides the dietary plan, exercise is another factor that can keep you healthy and fit. It means that you can focus on dietary plans and exercise to keep yourself fit. If you are concerned about how to set fitness and diet goals as most people do then you will get your directions to set fitness goals in this article. 

How to set fitness and diet goals?

It is important to have fitness goals because it is the only way that can help you to keep yourself healthy, and it ensures the health of your body. There are important characteristics of the fitness goals that you must keep in your mind before setting your goals. If your goals have these characteristics then your goals are Smart goals, and having smart goals is important for the fitness of your body.  

Important things in setting fitness and diet goals

1. Be specific

The most important thing in setting your goals related to fitness is to be specific about your goals. It means that your goals must precise. For example, if you want to lose your weight then it is better to know how much weight you are going to lose. It shows that you are specific about your fitness goal, and your goal is precise. Otherwise, you will keep working hard without any specific goals. So, the first thing in setting a fitness goal is to keep the goals specific and precise. In the case of diet goals, you have to be specific about what you want to include in your dietary plan. If you do not want to eat unhealthy foods then you must make a list of those foods that you cannot eat because you want to keep yourself healthy. In the same way, it is not a good idea to have a goal that you will not eat anything because you want to be fit. It will disturb your fitness. 

2. Measurable

After setting your specific goal, it is important to know whether you can measure your goals or not. It means that your goals must be measurable so that you could know the progress related to your health fitness. For example, if you want to lose 5 Kg weight then you can measure it using a weight measuring device. It will help you to keep motivated towards your goals. But if you do not have a specific goal then you will be fed up after losing 1 Kg weight. So, it is important for you to have specific goals than can be measurable. 

3. Attainable

In setting your fitness goals, it is necessary to set those goals that you can be attained easily. If the goals are attainable then it will help you in maintaining your fitness. If you want to reduce weight then you must set those goals than you can achieve. You should have a goal of reducing 5 pounds in a month or two months than reducing it in a week. It shows that you can achieve your goal in a month, and it may not be achieved in a week. Moreover, keep the goals short so that you can keep yourself motivated. You can make a list in terms of proteins, fats, and carbohydrates that how much you can take per day. It will help you in achieving your goals and keeping yourself fit and healthy. 

4. Realistic

If you want to achieve your goals then it is necessary for you to set those goals that are realistic. It means those goals can be achieved easily and comfortable. To achieve fitness goals, it results in the satisfaction which is an important thing. In the case of your diet, you have to keep those products in your dietary plan that you can take easily. Moreover, if you cannot avoid any food but you do not want to eat it for the sake of your fitness then it will not help you. It means that your diet must consist of those foods that can be realistic for you. 

5. Time-bound

It is another important thing that you must consider in setting your fitness goals. Time-bound describes the time duration of goals that you want to achieve in a specific duration. If you do not have any time duration of your goals then you will keep working hard without knowing the deadline for completing your goals. For example, if you want to lose 5 Kg weight but you do not have any time-bound then you will keep working out because you do not know the time limit in which you must achieve your goal. It shows that your goals must have time-bound.

Effective Dietary plan

The dietary plan is very important in keeping the body healthy and fit. An effective dietary plan is one in which healthy foods are taken. Unhealthy foods disturb the fitness of the body, and it also causes various diseases. You need to know which food you must consider in your dietary plan. Food with proteins, carbohydrates, and vitamins are preferred. But you must know that how much these nutrients you can take. You can consider guidelines about these nutrients which are different from men and women. 

Fruits and Vegetables

You must include fruits and vegetables in your dietary plan. These foods must consist of a major part of your diets because these are the important foods that keep the body fit and healthy. These are healthy foods that you must consider if you want to keep yourself healthy. You can consider fruit and vegetable juices as well. 


Fish is an important source of protein. It is important to take proteins to keep the body fit. For this purpose, you have to consider foods consisted of proteins. Fish is the best option that should be included in your dietary plan. Moreover, fish can help to prevent diseases. It is a food that can help you in achieving your goals related to fitness. 

Cut down fat and sugar

There is no doubt that you need fat for your body but it is important to know that there are two types of fat, saturated unsaturated. Too much intake of saturated fat is not beneficial for the body, and it increases the amount of cholesterol in the blood. The intake of foods rich in sugar results in obesity. It means that sugar and fats are not beneficial for you if you want to be healthy. It is a reason that you should not include these items in your dietary plan. 


If you want to keep yourself healthy then it is necessary to have fitness and diet goals. With the help of these goals, you can keep yourself motivated, and it can result in satisfaction. Your goals must be specific, attainable, realistic, measurable and time-bound. With the help of these things, you can set your fitness goals. 

Be Relentless!

How to Introduce Exercise into Your Weekly Schedule

How to Introduce Exercise into Your Weekly Schedule

We all know that exercise is important in our lives. Along with eating a healthy diet, we need to maintain an active lifestyle and this should be among our top priorities in life. Many times, we tend to give excuses for not incorporating exercise into our weekly schedule or daily schedules.

Well, you might be having a busy schedule but that doesn’t mean that you should not maintain an active lifestyle. It’s time to quit giving excuses and find ways to include exercise to your weekly schedule. Sometimes, we don’t even realize that we have time for everything.

We don’t realize that we can create time for exercise because we are too busy giving excuses. This is not the way to go. If you just take some time to plan and allocate time for everything you will realize that you have enough time to exercise.

Exercise doesn’t have to take a huge chunk of your time every day. 30 minutes is enough. If you are wondering how to introduce exercise to your weekly schedule, this blog will teach you how to do exactly that. Keep reading to learn more.

Starting small is a good idea

One of the best ways to introduce exercise to your busy weekly schedule is by starting small. You want to be easy on yourself so you can keep doing it until you fully adapt. By starting I mean you need to do simple exercises.

Starting big with complex exercises is not the way to go especially if you have a busy schedule. In fact, in fitness, a beginner should not start with the complex exercises. If they do they will give up so fast. You need a rigorous workout schedule to get instant results. You will quit without even seeing the results.

Fitness is all about consistency and patience. Doing simple exercises when you are just starting will allow your body and mind to adjust to making exercise part of your weekly schedule or daily schedule as well.

You need to allocate time to perform simple exercises. Therefore, start by looking at your work schedule and determine the amount of time you can devote to exercise every week. Do not feel discouraged if you cannot get plenty of time from your schedule. Just allocate the much that you can find. It will go a long way.

Once you have determined the amount of time you can allocate to exercise, it’s time to establish your exercise goal. In this case, for instance, your goal can be exercising for 30 minutes a week for the first week, and then progress to 30 minutes twice a week and then 30 minutes three times a week.

That way your body and mind will adjust fully to this schedule and an active lifestyle will become one of your top priorities in life.

Have the right mindset 

Having the right mindset is important in health and fitness. Here we are talking about having a positive mindset. If you truly want to introduce exercise to your weekly schedule, you to stop having those negative thoughts about exercise or workouts.

Many people think that a healthy lifestyle is boring, that working out is tiring and it’s something for bodybuilders. Others just keep worrying about their fitness level and so they don’t start exercising because they lack willpower. Others think they are too busy to exercise and that exercise is a waste of time.

Negative thoughts will only kill your willpower. The best way to deal with that is to have a positive mindset. Just think positively. Think of how exercise will help you get in shape, keep you feeling good about yourself and keep illnesses at bay.

Thinking positively will help you find adequate time for exercise and make healthier lifestyle choices. Incorporating exercise into your daily life is all for your own good. You stand to benefit. If something will improve your life significantly, why wouldn’t you find time for it?

Adjust your time to wake up

Some people have very demanding jobs such that they cannot find time to exercise during the day. However, that doesn’t mean that you should not exercise. You can do something about that, and one way to do that is to wake up earlier.

You can wake up one hour before your normal time and take a morning run or get to a nearby gym for some workout.

To ensure that you have enough time for exercise and preparation to get ready for a workout, ensure you have laid out your workout clothes the night before and what you will wear to work. This will ensure there’s no time wasted.

Have a support system

In the fitness journey having a support system is really helpful. A support system keeps you accountable and committed to your workout schedule. A support system can be your friend, colleague or family member, whom you workout with. 

If you’re having any challenges in your active lifestyle, your support system is there to encourage you to keep going. You can join a fitness class together with your friend and always have them accompany you to the gym. You will in actual sense be supporting each other.

Get a gym membership

Getting a gym membership in a gym near your workplace is a good decision as you will stay committed to your workouts. Remember, membership costs you money, so you don’t want to pay for membership and simply do nothing.

Joining a gym near your workplace can make it easier to incorporate exercise into your daily life. Working out in a gym is better as you will have access to plenty of equipment and professional fitness trainers who will guide you in performing the right forms of exercise.

If you have a gym at your workplace, then you are lucky, so you utilize to stay fit.

Always take the stairs 

How many times do you take the stairs? Taking the stairs is one of the easiest forms of exercise and you do not have to create time for that. You can easily include it to your daily schedule by just taking the stairs when you get to work, go for lunch and when you leave work. Isn’t that easy?

Taking is a simple form of cardio training as it increases your heart rate which is good for the health of your heart. Also, by taking the stairs you will be improving the health of your bones, joints, and legs.

Make your exercise schedule a habit

It’s always said that it takes 21 days to form a habit. You want to make your exercise schedule a habit or a part of your daily life. This is one of the best habits you will ever have.

To make it a habit, always have a look at it in the morning when you wake up. Your mind will be aware that the plan for that day also includes exercise. It will always be at the back of your mind and there is no way your day should end without fulfilling it.

I would advise you to create an exercise schedule and pin it on the wall in your bedroom in a strategic place in which it will be the very first thing you see when you wake up.

Something becomes a habit if you enjoy it. So, you need to perform exercises that you enjoy to make them your habit. Also, something can become your habit if it’s benefitting you. Exercising will surely bring forth long-term results.

Always track your exercises

Tracking your exercises is important as you will be able to measure your progress and determine your activity level. When you realize that your activity level is improving you will be motivated to keep keeping on. It feels good when you realize you can do something you couldn’t do a few days ago.

Note down all the accomplished workout sessions at the end of the day, week, month and even year. This way you will gain more insights about your progress.

Quit making excuses 

Excuses should never be part of your life in whatever you do. To introduce exercise to your weekly schedule quit making excuses. Create time for exercise because you have that time. With one or two adjustments, you will realize you have plenty of time to exercise.


The above tips will guide you on how to introduce exercise to your weekly schedule. When starting be easy on yourself and start with simple exercises. You need to have the right mindset about an active lifestyle. Waking up earlier than your usual time to exercise can be helpful, especially if you have a demanding job during the day. You also need to build a support system, make your exercise schedule a habit and track your activity level to stay motivated.

Be Relentless.