How to establish an exercise routine | Escape Haven

How to establish an exercise routine

1. TALK YOURSELF INTO IT
Regain control of the voices inside of your head. Get excited to feel good and feel better. Even as you’re reading this now you could begin to take action.

2. SET A BAR, ANY BAR
The idea is to start somewhere, anywhere. You only have to compete with yourself. The best thing you could do for yourself is make the first step tangible and easy. Pick a body part you want to improve on the most and select any quick exercise you know already and decide to do 1 repetition. See how you feel after that 1 rep and calculate how many you know you can do in a row right now and do that.

3. MAKE IT A MEMORY INSTEAD OF A GOAL
Picture yourself in your head doing the exercise in detail step-by-step for however many repetitions, with good form, and with a feeling of confidence before you actually move. This builds familiarity within the system so if anything it becomes a matter of “how well” you will do it verses “if” you will do it.

4. JUST DO IT
We spend too much time thinking about how good it would be for us if we only started at some point. Meanwhile in that 5, 10, or 15 minutes of thinking about how good it will be if we do it, we could’ve already started and completed the first set. Step away from your laptop and do 5 squats after each of the next 6 bullet points you read here, and by the time you get to the bottom of this page you will have done 30 squats today!

5. BE CONSISTENT
Any new exercise regimen doesn’t have to be a big mountain to climb in your head. Incorporate you’re routine as a step in the process of something you do  automatically already. For example, add an aspect of your new regimen as a step/requirement before you take a shower each day. Perform a few squats; turn on the hot tap; do a few more squats; turn on the cold tap; then jump in the shower as a reward.

6. RECORD WHAT YOU’VE DONE
If you’ve at least done 1 squat before you stepped into the shower 5 days out of this week, that’s 5 more than you did last week. This is already an accomplishment. Grab a notepad or make a mental note of what you did and ask yourself, could I do 2 squats before each shower next week?

7. INCREASE THE SENSE OF URGENCY
Time stops for no one! Which means, whether you start getting serious about taking care of yourself more today or next week your body will continue to age.  The idea is to age better. The sooner you act and the more you act, the sooner you will begin to slow down the ageing process. This as a result will give you more time overall and will determine HOW you actually age!

8. RAISE THE BAR
It takes more and more as we get older to produce the same results as when our bodies were younger which means we will have to move just a little bit faster. This can be done in steps.  Now that you’re doing 2 squats before the shower for the past 2 weeks, time to do 4 sets of 2 squats. Then in a week or so, do this in under 5 minutes. After all, it only takes about 7 seconds to do 2 squats. That’s 53 seconds of rest between each set. It’s probably time to step it up to 4 sets of 10 already, don’t you think?

9. SET YOUR POINT OF NO RETURN
At some point you have to make a contract signed in blood with yourself for the rest of your life that you will never do less than 5 squats (or whatever exercise type you’ve chosen) in a 7-day period.

10. PRIORITISE 
Make exercise a top priority in your life. If it’s a top priority, you’ll find time. If you don’t have time, MAKE time. Hold yourself accountable to your own goals.

 

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