A few years ago I sat across from a woman who had called me inquiring about personal training. She was at a very low point in her life and when I asked her why this was the moment that she decided to reach out to hire a trainer, she dropped her head and began to cry. She told me that she had tried everything, every diet plan, and every exercise program and that nothing had worked for her. She was at the end of her rope and desperately needed help.
The thing about diets and programs is that they actually work. By and large every one of the 1000 diet and exercise plans out there would work if one could stick with it for the rest of their life. But, we are fickle. We get bored easily and want a change, or the muse leaves us and without motivation we slip back into our old habits. The hard work of change becomes too hard and overnight we revert back to our old ways and end up crying in a coffee shop across from a trainer.
Over the years I’ve developed a few strategies to help my clients adhere to their diet and exercise programs. Sometimes these strategies work, and sometimes they don’t. I was interested to see how other trainer’s coached their clients on this matter of exercise adherence and so I asked some of my colleagues to weigh in and share their approach when helping a client stick with a plan!
Judy Dueck- www.jdfitness.ca -I coach my clients to see exercise as a privilege instead of punishment for something you ate the night before. My philosophy comes from this quote:
Appreciate the incredible opportunity you have to become fit. You have to prepare your meals, but many have no meals to prepare. It’s hard to train before or after work, but many are out of work. Lifting weights takes effort, but some can’t even lift their bodies from a wheelchair or a bed. This is a privilege, so make the absolute most you can out of it. From that perspective, there are no failures; only opportunities.
Sean Hawthorne – www.1-life.ca -When building new habits, such as a regular exercise, or breaking entrenched, unhealthy habits, a key consideration is the removal (or the placement) of obstacles on the road to successfully meeting your goal. If your plan is to head to the gym after work on Monday, then put your workout wear in your vehicle the night before, making it just that much easier to get to the gym before you “call it a day”. If your plan is to run in the mornings before work, then put your shoes and your workout wear in a place where it is immediately accessible and a visual reminder of your earlier intention, make it mildly uncomfortable to change your mind. And remember that starting a new habit (or breaking an old one) requires both support and discipline, treat yourself like you would a child about to put themselves in a dangerous situation, you’re firm and committed, but kind and gentle. Be positive and look for ways to structure your environment that will encourage the formation of new behaviours.
Roberta Gizen – www.aspirehealth.ca – One piece that I have used in counselling my clients the most and find translates to all facets of their life is just ‘love yourself first’. When I press clients on barriers, more often than not they stem from commitments to others, whether it be family, friends, or colleagues. They feel selfish taking the time to facilitate their own goals, but think nothing of sacrificing themselves for others. Once this mindset has been corrected, they usually find success not only in their training sessions with me, but they are truly happier.
Angelique Kronebush – getfitwithangelique.blogspot.com – Make goals manageable A goal shouldn’t be a fantasy. If your goal is to hit the weights 5 times per week when you haven’t lifted a weight before, you are most likely setting yourself up for failure. They key to maintaining a goal is to take small steps. Begin with a two or three day per week program and build up from there.
Leslie Keats –https://www.facebook.com/VitalFitnessKelowna In order to help my clients stick with an exercise regime, I have them make small goals. It could be anything from increasing water intake to adding a day of exercise per week. Don’t overwhelm yourself with a 6 day a week plan when you only worked out three times last year. Baby steps. Focus on the lifestyle change, not the quick fix. Be realistic with your goals as well. No diets. Just changes in your diet.
Clint Pratch –Clint.pratch@flaman.com – People that say that they don’t have time normally have another reason why they are not doing it, whether it be too lazy or scared or some fear of success or fear of losing all going on in their head … But that might just be a rabbit hole that has no end to it … So I’d say ( to use another animal reference ) leap-frog over the real reason and schedule it in. Block out a certain period of time and make it set in stone … Nothing gets in the way of it … Examples: kids birthday that day -you still workout that day, it’s St. Patrick’s day and you’re going out later – you still workout , long day at work – you still workout ! Remind yourself that you’re no good for anyone else if you’re not good for yourself ! You have no time ? Exercise makes you think faster and move quicker thus you will have extra time to do what you want to do. faster and efficiently your body and mind will lead to you being a better and more time efficient you ! So you have no time ? Naw … You have no time to lose, go workout!
Sian Flanagan – www.rawandstrong.ca – When my clients are having a hard time committing to exercise, I explain the following: We all have 24 hours in a day. Those who are successful in any aspect of their life reap the rewards of success because they create habits that are congruent with their goals. Having my clients write out their day in a time frame helps them see where they can maximize productivity and eliminate tasks and activities that cost them “Time”. 1) Make a time slip in your journal or on a notepad you walk past everyday… 2) Have a task checklist for the number one priorities that must get done that day, and then build any extra activities or tasks around that schedule. Focus on developing time efficiency so you can achieve your goals.
Brett Godin – www.climaxconditioning.com – We are all creatures of habit and tend to walk the path of least resistance. I challenge my athletes by asking them the question if they want to fall into the herd and remain mediocre or content? How much are they willing to sacrifice to be the change they wish to see in the world, to pay it forward and feel good about them selves. I explain to my athletes that having the goal is still a good thing to work towards. Today, you are that much closer than if you didn’t start at all. Even if you miss the moon you land among the stars.
If you are struggling with sticking to an exercise plan and feel like you have tried everything in the book and it is still not working, may I suggest you try and implement some of these wonderful insights from professionals who have seen this work for their clients, time and time again. Print off the picture below and keep it close to you as a reminder that you are worth every bit of effort that you put into your health, to make it a better life for you and the ones who love you.
