I used to love to work out once. It always seems that when summer comes around I work out hard, sometimes everyday, other times a few times a week. I think this is because during those times I can go outside, play tennis, ride my bike, run on the track or power walk around the park. Although i spend a good deal of time inside working, I love to be outside but only when it’s warm. This makes perfect sense since I am from the tropics and I hate the cold, but the fact is I need to work out. Like we all need to eat, breathe and be loved, we all need to exercise. Some people might say that if you’re skinny you don’t need to exercise but even skinny people can have high cholesterol and heart disease. Here’s the point: providing your body with aerobic and anaerobic exercise is a fantastic investment for your cognitive, emotional and physical well-being. Don’t sleep on it.

Here are a few health benefits of exercise (from busywomen’sfitness.com)

• Enhances quality of sleep.
• Improves digestion
• Adds a sparkle and radiance to complexion.
• Improves body shape.
• Tones and firms muscles.
• Provides more muscular definition.
• Enables weight loss and keeps it off.
• Makes you limber.
• Improves endurance.
• Burns extra calories.
• Improves circulation and helps reduce blood pressure.
• Increases lean muscle tissue in the body.
• Improves appetite for healthy foods.

So after the winter months came and my motivation went, I decided to try developing the habit again. I have read a few blogs about developing the habit but my motivation came back once I decided to change my mindset. Now I work out almost everyday and feel pretty good about it. Even though I want to work out now, I still have a few things that I use to help create my habit.

Tips For Creating a Workout Habit:

1. Have a goal, it does not have to be a big goal. Actually it’s best if you have a small goal. When I started my workouts again, i just wanted to be able to make it through a workout. After not working out so long, my body just was not responding well to any type of exertion. So I decided to make it through 15 minutes of a workout. The first day I did it, it was so difficult but I made it and sweat a lot. Although sweating might not seem very important, in my mind sweating is associated with a workout, so I felt very good and very reinforced. My next goal was to make it through 15 minutes/day for a week. After that you can up it to 30 minutes/day and maybe a weight loss goal. It’s up to you, start small. If you start with a large goal, the probability that you will get frustrated is very high.

2. Find something that will help you to make it through those 15 minutes. I love Frasier. Re-runs of Frasier are on at 11:30 every night. Since I really like Frasier and I need to work out for 15 minutes, if I watch Frasier while I work out, chances are I will make it through the workout. So, that’s what I did and since I know that I am supposed to be working out when Frasier comes on, it’s an automatic reminder for me. If Frasier comes on and I don’t work out (which has happened once when my friend was visiting), I feel really guilty.

3. Find a workout that you like. I know working out is hard to like but there are many types of workouts, kickboxing (e.g. Tae-Bo) jumping rope (which is my favorite), cardio salsa, yoga-pilates (yogalates), weight training. I love variety so changing it up really works for me so I try different types of exercises per workout session. Sometimes, I even try pyramid workout circuits. If it gets the job done, I am fine with it.

4. Change your diet. After my first workout, I decided to change my diet a bit. If I was going to work out, I didn’t want to ruin my results with bad food. So I got rid of the juices and sweetened drinks in my refrigerator, and along with it went the temptation.

5. Wrap your mind around the fact that your body is not going to change immediately. Although you may begin to feel better; your breathing will improve, you muscle tone will improve, and you will feel a bit better about getting up everyday, you will not magically lose twenty pounds. If you understand and accept that this process will be a lot easier.

Super TIP: Try a meditation session for five minutes after cool down. It helps to return your cognitive balance. Sit in a relaxed position and try to clear your mind. If thoughts pop into your mind, just try to push them out and clear your mind again. Have fun.