9x how to stick to your sports routine
Failing when it comes to exercising. We've all dealt with it at some point. Summer is approaching and those bumps you've gathered around your hips during the dark winter months really need to go. You enthusiastically shop for a new outfit, slip into your new flashy Nikes, and get to work with a training schedule. But as soon as you don't see the first abs within a few weeks, you give up. Suddenly, you convince yourself that that Friday afternoon drink and that cozy barbecue with friends are much more important than a tight Instagrammable belly. But it can actually be both. With these tips, you can stick to exercising and still enjoy long summer evenings at the Amsterdam – Bar Bukowski or cozy picnics in the park. With a tight belly.
1. Go for a fixed time
Choose a time that you know you can stick to. Of course, there are always pros and cons to this. But by exercising at the same time every day, you create a routine and can maintain it longer. Are you a night owl? Then go ahead and move for an hour after work. Are you a morning person? Lucky you, research has shown that people who exercise in the morning stick to it better. If you're tired after a long day at work, you might not have the energy to exercise. And yes, then procrastination leads to giving up... By training in the morning, you not only get it done right away, but you also feel fresh and energetic all day long from the endorphins released.
2. Start with small steps
Beginner enthusiasm is great, but rein yourself in and don't jump in too fast. Especially if you haven't done anything for a long time, the chance of giving up quickly is high, either because you don't feel like it or because you get injuries. So focus first on forming a habit instead of diving straight into achieving results as quickly as possible.
3. Make it fun
If you really don't enjoy exercising, it can be quite a challenge to stick to your new routine. Make it fun. Choose a sport that you enjoy going to and that you might even look forward to. First, see if you prefer to exercise indoors or outdoors and whether you like to do it alone or in a group. Go explore (ever heard of OneFit?) and try new things. Become aware of what you enjoy and draw your motivation from that.
4. Vary your routine
Walking the same route every day, following that one class, or doing the same routine in the gym will eventually get boring. So mix it up and keep your workouts exciting. If you're working with weights, for example, opt for a split routine. By training a different part of your body each day, you not only keep your workouts fun, but you also give your muscles a chance to recover.
5. Allow for a rest day
Give your body at least one day a week to rest and recover. If you find it hard to do nothing at all, go for a nice walk or do some exercises at home on your yoga mat on that rest day.
6. Reward yourself
Exercising should remain fun, of course. If you're making good progress, you can definitely reward yourself. As soon as you become too strict with yourself and deny yourself too much, you will definitely not stick with it, and that would be a shame.
7. Find a buddy
By exercising with a friend, you'll easily give in to your sense of duty, even on days when you don't feel like it. Encourage each other and help each other through slumps.
8. Focus on the benefits
Always try to look at the positive side of exercising. You'll feel more energetic, stress will decrease, and you'll also notice that you sleep better. Before you know it, you'll become addicted to the endorphin rush that comes right after your workout. What also works: create a vision board with photos that inspire you to keep working towards your goals.
9. Eating
Exercising and healthy eating go hand in hand, of course. A burger now and then is fine, but try to make conscious choices in general. When you feed your body healthy food, you'll feel healthier, more energetic, and you'll be more inclined to exercise because you're already feeling good.
