Posted in Get Moving, Keep Going

Exercise Reminders to Get You Moving

Disclosure: This website uses affiliate links, meaning if you click on one and make a purchase, I may get a commission at no additional cost to you.

One of the best strategies regular exercisers use is keeping exercise reminders around all the time.  Research shows this is part of the process of developing a habit.  Here are ten easy tricks to try:

Put Exercise Reminders On Your Body

  • If your schedule allows it, put your athletic shoes on when you get dressed.  If you have to wear something more formal, bring them with you so you can pop them on when you have a break.exercise reminders
  • Wear a sports bra from the get-go.  Don’t give yourself the excuse that you don’t want to change into it!  Keep it on till it REALLY is time for bed.
  • How many times a day do you look at your hands? Put a reminder right there.   I found a  silicone ring and keep it on as a visual cue reminding me I’m going to get some exercise today.  The bonus is that it was more comfortable when my arms were swinging and my fingers swelled.
  • My Fitbit was a Godsend when I was getting into the habit.  A fitness tracker is both a reminder and can motivate you to hit each next goalpost through the day! It gave me a little push whenever I had a moment, and at the end of the day it prompted me to move to top off my steps to reach my goal.

Put Them In Your Space

exercise reminders to motivate you

  • Set your favorite workout song as your alarm in the morning.  Don’t put off reminding yourself.  Start your day with it in your head.
  • Put hand weights next to the sofa.  If they’re right there, why not pick them up and pump a few?
  • Make sure notifications are turned “on” for groups, apps, etc. that cue you to exercise.  Use reminders apps, support groups in social media, anything you can, to prompt you with a little “ding”.
  • Keep a step bench  or jogging trampoline near the tv to casually keep stepping or bouncing while you watch your favorite show.  Why not burn a few calories while you have to look at all those commercials for food?
  • Identify a short distance you can walk when you have a spare minute.  Or find a reason to go up or downstairs.
  • Use visual reminders (<–click here and here for my free downloads): post-it notes, printed memes, posters – wherever it makes sense to do a quick ten (jumping jacks, etc.).  There are like, thousands of memes floating around out there.

movement cue cards for people who sit too much

What exercise reminders do you use or would you recommend? Share in the comments!motivation on the go

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Posted in Keep Going

Get a Workout Partner To Reach Your Fitness Goals

Disclosure: This website uses affiliate links, meaning if you click on one and make a purchase, I may get a commission at no additional cost to you.

We all need a bit of support (or a lot) now and then. Many people know from experience, but research also shows that having a workout partner helps you maintain exercise and reach your goals.

Find the Right Workout Partner

workout partner
Photo by bruce mars on Pexels.com

Choose your workout partner wisely.  Find someone who shares your goal to be active, first and foremost!  Someone who is reliable and isn’t afraid to get on your case a little to stick with it.  You don’t have to be in the same physical condition, but need someone who will match, or be higher in motivation.  Your friend that will give you a pass every day because she doesn’t want to move either isn’t going to get the job done.  Include that friend as a third, if you want, but don’t rely on her.  In fact, a group is best – when one person can’t make it, there’s always someone doing it!

workout partnerBe a Good Partner

If you want to reach your goals, being a partner is a two-way street, you know. Be reliable – your partner carved out time in her schedule for you, after all!  Be gracious if she tries to nudge you into exercising, even when you don’t want to do it.  Remind yourself often why you wanted a partner in the first place.  Don’t give her a pass without question if she tries to wiggle out of it, either.


The Walking Company

Your Performance will Improve

Having a partner can help you be consistent, which will help you get in better shape.  Sounds logical, right?  Did you know, there’s another way having a partner or group improves your performance?  An effect called “social facilitation” can make you push yourself just a bit harder than if you were alone.  A clear example of this is when I’ve participated in 5K races.  My performance is always better than when I’m just walking/jogging alone.  I often surprise myself! There are a few possible reasons I do better:

  • there’s an “audience” (I know they aren’t focusing on me, but that’s what research says works)
  • I think “I can do this” when I see so many “regular” people like me doing it too
  • It keeps my interest
  • I enjoy the excitement

Where to Find Workout Partners

Not sure who to ask?  There are resources all over the place these days to help find someone to pair up with, or a group.  You can ask around locally, for example a local gym may know people looking for a buddy.  There is always the internet too for finding someone to exercise with!

https://www.meetup.com/find/sports-fitness/

http://www.fitlink.com/workout-partners

Get added support online (You can never have too much support!):

https://www.verywellfit.com/facebook-groups-for-fitness-and-motivation-4150657

https://stridekick.com/

Let’s Do This! An Exercise Support Plan for You

 

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