How To Get Back Into Exercise!
Our top tips!
It is possible to get back on track after a break from exercise, whether it be a short or long break! Be kind to yourself and focus on how good it FEELS to exercise!
For many, there is a negative association with exercise from failed attempts. We understand and we are here to help you, as we have all been there before too!
Plan your workouts! 🗒️
Scheduling in when you are doing your workouts at the start of each week really helps you to make them happen. Life is busy, but we have to make time for exercise otherwise it just doesn’t happen! Plan what workout or exercise mode you're going to do and when, and then stick to it like you would a meeting with your boss. If something comes up, then reschedule like you would a meeting!
Form habits that align with your goals and will allow you to remain consistent and most importantly, allow you to maintain an enjoyable and sustainable healthy lifestyle. You must get clear on what you want, be as specific as possible. You also need to know how. What time of day will you commit to doing it every day? How long do you want to do it for? etc. Start small and stay accountable with daily checklists! Accountability is the KEY to forming a new habit. Physically write down your goals and revisit them everyday. You must focus on consistency first before the intensity and then the habit will come. You can even switch longer workouts for DediKate Minis to start with if needed.
Allow time for recovery!
Rest days are just as important as your training days. You will experience delayed onset muscle soreness (DOMS). Don’t underestimate restorative yoga, a stretching session or just relaxing in the sunshine. If you’re someone who likes to stick to a routine, try an active rest day where you simply walk. You’ll feel SO much better going into your next workout well rested.
DediKate Calmé and BeYoga sessions are great restorative sessions that will help your muscles recover more quickly! You can also read our blog on Dealing with DOMS HERE.
Be realistic
One of the most common mistakes we see people make is expecting too much from themselves, and then giving up because they don’t achieve it. Things won’t go to plan, you WILL miss workouts and you may lose your sense of focus sometimes, but that’s OK! Don’t give up. Just refocus and keep going. Take each day at a time.
DediKate Minis allow us to move our bodies and assess how we’re feeling after, or add onto the end of another workout for an extra challenge! Lower your standards of what is ‘good enough’.
Create a ‘really small supporting action’ to do consistently. This could be 3x DediKate Minis a week or even 3x walks a week that are a NON NEGOTIABLE!
Again, as you work on your consistency, intensity grows and the habit WILL come!
Do not compare yourself!
To yourself or anyone else! Remember that we all have to start somewhere. Some days you'll feel great, whereas other days it will be more of an up-hill climb and you’ll feel like giving up. You are one workout closer to being a better version of YOU and you are fitter than you were the day before!
CONSISTENCY IS KEY! Don’t worry about intensity, weights, speed... just move your body 3-5 times a week, nearly every week. Exercise should not be a chore. Do exercise that you find fun or gives you a strong sense of satisfaction. This is the best way to keep up consistency!
Focus on improving your fitness and how you FEEL!
By taking your focus OFF weight loss and onto improving your fitness and mood, you are more likely to stick at it and build consistency. Ditch the scales and instead, measure your progress by how many more Squats or Press Ups you can do or how much more energy you have! If fat loss is one of your goals, that will happen anyway if you stick at it and create healthy habits.
Motivation won’t always show up. Remind yourself of the main reason you exercise. Is it for your mental health? For that endorphin rush or for your physical health? (Maybe all of the above!)
Don’t forget to believe in yourself, for you are so much stronger and more capable than you think!
Workout with us today! 👊
Looking for short and effective workouts? Join DediKate today and receive a 7-day free trial! 💪
At DediKate we focus on fitness, strength, nutrition, a positive mindset and how we FEEL. It's not about short term weight loss or fad diets, it's about long term success and getting the most out of life!
DediKate workouts are short and effective so you can easily fit them into your schedule, at home, or anywhere at any time.
