Make Exercise Automatic
This week we’ve looked at exercise as one component in your personal TWC weight-loss system. A component you can use or not, depending on your weight loss goals and your dietary preferences. But one that can deliver benefits well beyond the calories expended in a session.
Our last step before we move on from exercise is to make it easy to do the exercise you plan to do.
If you’ve previously joined a gym or wanted to complete an exercise program but ended up giving up, then you’ll know that wanting to do something and actually doing it are two very different things. And often the difference is relying on willpower or motivation to get you there.
But remember:
- YOU CAN’T RELY ON WILLPOWER — BUT YOU CAN RELY ON HUMAN NATURE
So today we’re going to look for ways to use our natural instincts and ways of behaving to make sure we do the exercise we want to.
For You To Do
1. Diarize
When are the exercise sessions you plan to do? Look up the gym timetable online or check your schedule and slot in the various workouts you plan to do in the coming week. These are now in your diary ‘in pen’. Schedule other meetings and activities around these sessions.
If you plan to do the same sessions every week, make them recurring appointments so they automatically appear every week.
Occasionally something will come up that means you have to skip a session – a genuine work emergency, a sick child, a friend in need. But for the most part, be diligent in keeping these appointments with yourself.
And if you do skip a session, don’t panic.
Remember [ICON]
- YOU WILL NEVER BE PERFECT — BUT SUCCESS ONLY NEEDS PROGRESS
Do your sessions most of the time, and you will succeed.
My Story
I have my gym classes entered into my calendar as recurring weekly appointments. They just show up, week after week, blocked out so I know not to schedule other appointments at those times.
They’re color-coded too, so I can tell them apart from work, social, and personal engagements. And I’ve set them to not show as badged numbers on the app icon.
What if someone wants to schedule something for a time I have a class?
If it’s a friend I simply say I have a class at that time. No one has ever challenged me about it! And if they did, I’ve have no problem saying that I schedule things around those classes because they help me stay thin in a world of chocolate.
If it’s a business meeting or other appointment I simply say I have another appointment. Which I do. My exercise sessions are appointments. I schedule other stuff around them because I know (and I think you do, too) that it simply doesn’t work the other way around.
_>> For You To Do
2. Remove Excuses
But remember:
- YOU CAN’T RELY ON WILLPOWER — BUT YOU CAN RELY ON HUMAN NATURE
If morning, lay out clothes night before
If after work, take to work and change before leaving
If work form home, make workout clothes your work uniform
For You To Do
3. Get Supplies
Weather-Proof Your Workout
My Story
I hate feeling cold and feel cold almost all the time. A chilly evening will
Get Supplies
Pre-Make Decisions
Put on workout wear when first get up.
Or if you need to dress for the office, take clothes and change into them before leaving. Does;t matter if you just wear them home. But see how it feels to be workout-ready, instead of having to convince yourself to take that extra step. There’s enough to think about in life. Let’s simplify as many decisions as we can, and lets put as much on autopilot as possible – especially things that will help us lose weight and be thin.
Autopilot is our friend.
Workout wear
Shoes
Weather proofing
Equipment – racquets, boxing gloves, yoga mat etc
If having the accoutrements motivates you, then use this! Get yourself some cool stuff that makes you want to get into your new routine.
- YOU WILL NEVER BE PERFECT — BUT SUCCESS ONLY NEEDS PROGRESS
My Story
Work in active wear. Go to meetings.
