I can truthfully say that I workout every single day and have done so for more than 2 decades now. I love that I have the discipline to do this 🙂 ! No one need tell me to go workout, nor do I ever feel lazy to go run or do the planned training session for the day. In fact I enjoy my workouts thoroughly, they’re so much fun! Workout time is the BEST part of my day 🙂.
I might be in a minority that really enjoys their workouts but I have analyzed what makes it so good for me, and what works for me. Maybe a few points will resonate with you as well – pick and stick with whichever connects with you !
My top tips to forge discipline!
Most importantly, discipline is a mind set. It is a promise you make and keep, for your own self. It starts in your head, solidifies in your will power & determination and blossoms through your consistency. Remember – You need to Exercise your Will Power first to see any results in your body!
The loop is a simple one :
Intention >>> Motivation >>>>Discipline >>>>Outcome.
Most people intend to work out, intend to go jogging or walking, intend to get fitter & healthier, intend to ….well, do so many things. But they struggle with being disciplined and committed. Hence stay where they are and do not see any results.
Indeed, this applies to every aspect of life, doesn’t it? ! 🙂
Sharing my top 8 tips that will help anyone who wants to Forge Fitness Discipline to workout regularly and consistently, whatever the fitness levels and wellness goals might be! Exercise is essential for our bodies, no matter what age we are at if we wish to lead a high quality life.
ONE – Build an awesome, strong, positive self-image that you love.
This can be the MOST important way to motivate yourself. This is the top thing that works for me. I know I want to look a certain way, wear a certain fit of clothes, have a certain physique. No compromise on this one!
You deserve to care about how you look and the image you want to project. Neglecting yourself is a sign of low self-regard. Taking care of yourself is an act of self-love.
Your image should be very strong in your mind. Keep that pic on your phone, print it out in your mind, put it where you can see it. If you are happy the way you are now, then just make the mirror your friend 🙂 Use an old photo of yours to remind yourself of how you used to be if your body has changed a lot now.
Look at that image of yourself everyday till you actually become it again. That image should drive your habits – both the fitness habit AND your eating habits. This image should ideally be a combination of how you want to look as well as how you want to feel. For example, I want to look trim and toned + I want to feel light and energetic, & be flexible in my movements.
TWO – Connect your workout to someone of great value & joy to you, whom you do not want to see hurt.
Make a strong connection with someone that is of great importance to you, someone that cares strongly for you as well, someone you cannot afford to hurt or disappoint, someone that you are responsible for, someone you cannot do without.
The strongest and best connection is usually with your family – your wife, kids, parents, partner or any loved one, maybe even your pet that is dependent on you. The resolve you make firmly in your mind is – IF I do not take care of myself (because of lack of discipline) and fall sick, my wife, my kids, my pet, my parents, my husband will be distraught.
Show that you care for your family and loved ones. Your discipline shows that you care about your family. You cannot put them into difficulty by falling sick or being unhealthy through negligence.
Once you recognise how important a ‘healthy you’ is to your loved ones, the thought of causing them worry and anxiety if you fall sick should keep you on track with your fitness habits.
THREE – Make a strong connection with any activity that you enjoy.
My fitness goal is not to run a marathon, or even half a marathon! Actually, I aim to be fit enough to do the activities I love best – trekking and traveling. I do a combination of running (5-10k), aerobics, strength training, HIIT, yoga and a host of other workouts that enable me to enjoy nature, mountains, rivers, streams and waterfalls! You have to be able to go deep into forests on uneven terrain, climb boulders and hills, cross rivers to see and enjoy all these. They are not available for close viewing from a car on the highway 🙂 ! Therefore, a certain level of fitness is required.
Maybe you used to enjoy playing some sport and that is something you want to start again. Start a fitness program that will enable you to enjoy your favorite activities again! Make it the best kind of fun – do whatever workouts you like and take it forward from there to pursue what you like doing. Remember that our bodies have a supreme intelligence and will respond according to how we treat it !
FOUR – Set clear goals – Be outcome-oriented – Make a schedule and STICK to it.
PUTTING DISCIPLINE INTO PRACTISE ! This may be the most important detail for workout clarity and consistency.
Let me break this down into simple steps. These might seem like a lot but hang in there, and you will see that these steps are easy to use and implement.
- GOAL SETTING – Be clear what you wish to achieve from the time you give to the workouts. Do you want to be able to walk quicker, climb stairs easily, run faster, build muscle, get more flexible, be stronger overall, get a toned look, be healthier? Or all of these perhaps?! Decide.
- PRIORITISE – Make it a priority to achieve these goals.
- PLANNING – Plan your workout, schedule it, break it into bits and just do it consistently, every single day. Stick to this schedule like glue. Use a timer/app to monitor and record your workout.
- SPLIT WORKOUTS – Split every workout into smaller timetables/routines. Get into details. Plan at least for 2-3 days ahead. There’s a sample timetable in the illustration above.
- YOUTUBE – Use YouTube videos to work along with. There are millions of high quality, excellent, free workout videos that you can just follow. I use them 3-4 times a week and have a list of my favourites!
- MAKE CHANGES – Make the necessary changes required in your bedtime and waking times. Do not say I will wake up at 4 am and do an hour of exercise when your usual waking time is never before 7 am. Be honest with what is possible and doable.
- CELEBRATE RESULTS – As you get stronger and see results, which you definitely will if you stick to your workout schedule, feel proud of what you are doing and then… challenge yourself. Increase the duration of workouts and/or the intensity.
- BOOST ENERGY LEVELS – Are you into music? Use this time to listen to whatever boosts your energy. Are you into podcasts ? Then listen to those if you wish to when you workout. Personally, I do immersive workouts, where I only focus on my breath as I workout or run. It is great therapy, because it is just like meditation! Ensure you are hydrated throughout the workout.
FIVE – Hire a Boss! Get a Trainer – your Personal Guiding Light.
Get a Boss! You are worth a trainer, get one! Be accountable to him/her. Let them direct you. It really works. Surrender yourself to them for whatever time you can spare. You will be amazed at where you can reach.
The Transformative Role of a Fitness Trainer –
A trainer can make a great deal of difference in many ways to your exercise routine and in turn to your health.
You will be hiring someone who is a specialist in this field to guide you, train you and motivate you to reach your goals in the exact way that will work for you. Even 2 sessions a week with a good trainer will transform you.
Whether you want to hire a fitness trainer or a yoga teacher just for you or for a group of friends and family that can work out together, he/she will be worth your money and time. You can maximize your results and see visible changes.
SIX – Lose your money for indiscipline ! Fitness Motivation Through Fear of Loss.
Do you like your money and are reluctant to give it away just like that ? This may be an unconventional way to make things work but then, if it works for you, well, that is good ! 🙂
Harnessing Loss Aversion –You can payout a certain sum of money to your kid, spouse, neighbour or neighbor’s kid everyday that you break the rule and miss a workout. Rope in your friends in this deal. The pain of seeing them get richer may just keep you alert and disciplined! 🙂
SEVEN – Focus on threat/risks of inaction vs benefits of action
Being obese, inactive and out of shape has high health risks. The threat or risks of an inactive life far outweigh the supposed effort required to work out. It is best to take action NOW and see results in a reasonable time. Use the threat of diseases, immobility and a dependent life to spur you into action.
Your goal should reflect the immediate future. Say – “I want to : get into a smaller size shirt in 2 months’ time, see a 3 inch waist loss in 3 months, have better, deeper sleep, feel energetic and fresh everyday. I want to look trim in a fitting jacket. I want to be able to jump and skip in 8 weeks’ time” This is better than a goal that reads – “I do not want to have a heart attack after 20 years”. Turn threats into fitness triumphs, take action NOW!
EIGHT – Think FUN – start small – create the ‘my body active everyday!’ habit.
Do some small activities that move your body everyday – it could be anything at all. Dancing, playing a game of badminton, throwing a frisbee around with your family or friends, working in the garden, biking, jumping rope, walking your pet, etc. Focus on the fun bit and makes sure you get your dose of fun everyday ! This is nothing but fitness progress though you may not think of it as such.
What keeps YOU in a ‘body active’ mode? What is your discipline mantra? Which one of the tips above would you pick to work for you?
Share your thoughts in the comments section below !