Hey there, busy bees!
Are you tired of starting a workout plan and quitting after just two weeks? Do you feel like you're on a hamster wheel of starting over every few months? Well, you're not alone! Many people struggle with this same issue, especially those in deep in the weeds of managing a busy job AND raising kids, with a neverending hectic schedule.
I have spend the last 16 years and gone through 27,000 training sessions constantly figuring out what works, what motives people, and what tools and skills are missing. I've learned the best strategies for sticking to a workout plan for more that seemingly elusive two week mark. (From what I have seen, doing everything humanly possible to make every planned action happen in the first four weeks leads to far greater outcomes for our clients)
So, let's get started!
First things first: let's address the reasons why you may be quitting after two weeks. Some common culprits include:
Unrealistic goals: If you're aiming to work out for an hour every day, but you can only realistically spare 30 minutes, you're setting yourself up for failure.
Setting unrealistic goals may seem like a good way to motivate oneself, but it can actually lead to a host of problems. Here are a few reasons why unrealistic goal setting is problematic:
Unrealistic goals can be demotivating: When we set goals that are too lofty or unrealistic, it can be discouraging to realize that we're not making progress as quickly as we'd like. This can lead to a lack of motivation, and even a sense of failure.
Unrealistic goals can lead to burnout: When we set unrealistic goals, we may push ourselves too hard, which can lead to burnout. This can result in injuries, illness, or simply feeling overwhelmed and giving up altogether.
Unrealistic goals can lead to poor self-esteem: When we don't achieve our goals, it can be easy to fall into the trap of negative self-talk and self-doubt. This can erode our self-esteem and make it harder to try again in the future.
Unrealistic goals can hinder progress: When we set goals that are too big or too difficult, it can be hard to know where to start. This can lead to procrastination, indecision, and a lack of progress.
Lack of motivation: It's hard to stay motivated when you don't have a clear reason why you're working out.
Overcomplicating things: You don't need fancy equipment or a complicated routine to get in shape.
No accountability: Without someone to hold you accountable, it's easy to let your workout plan fall by the wayside.
Now that we've identified some of the reasons why you may be quitting after two weeks, let's dive into the strategies for staying on track.
➡️ Start small and set realistic goals
Aim for 2-3 workouts a week to start, and gradually increase as you get into a routine. Even if this means just 15 minutes each time.
Make sure your goals align with your schedule and lifestyle
Celebrate small victories, like “I walked every day!” or “I added 5 lbs!”
➡️ Find your "why"
Ask yourself why you want to work out and get in shape
Use this reason to motivate you on days when you feel like giving up
Visualize yourself reaching your goals and how it will make you feel
➡️ Keep it simple
You don't need fancy equipment or a complicated routine to get in shape
Stick to basic exercises like squats, lunges, push-ups, and planks
Mix it up with different variations and add weights as you progress
➡️ Get an accountability buddy
Find a friend or hire a personal trainer to hold you accountable
Schedule workouts together and make it a priority
Check in with each other regularly and provide encouragement and support
➡️ Make it a habit
Schedule your workouts like you would any other important appointment
Make it a non-negotiable part of your routine
Stick with it, even on days when you don't feel like it – consistency is key!
Remember, Rome wasn't built in a day, and neither is a fit and healthy body. It takes time and effort, but with these strategies and a little bit of dedication, you can stick to a workout plan for more than two weeks.
In all seriousness, I hope these tips help you stay on track with your fitness goals. If you need more personalized support or have any questions, don't hesitate to reach out. I'm here to help you succeed!
-Blake
P.S. This conversation is built into the first week of everyone's experience at UTS, whether they test out our 14 Day trial, go all in with our Fitness Foundations Immersion, or they just opt in for some of our training templates. We see a drastic uptick in success in achieving outcomes wanted when our clients go through at least 2 calls in their first 12 weeks.
Book one for FREE HERE.