The reason most people fail to stick to a fitness routine is because they don’t have a big enough reason to do it.
If everyone with a gym membership turned up to exercise as they had intended to do, there wouldn’t be room to move inside the gym, let alone get on a machine for a workout. This type of business survives on the knowledge that 80% of people won’t turn up more than 20% of the time that they had intended to when they signed the membership contract.
I don’t want that to happen to anyone doing the 100 Day Challenge, so the first thing I’d like you to do is adjust your mindset. I want you to give yourself such great reasons to want to stick to your training schedule that it will be too painful not to.
Clearly Define Your Reason For Training
Get a piece of paper and write out the answers to these seven questions:
- Why are you doing this?
Many people will write down things like ‘to get fit’ or ‘to lose weight’ but these aren’t very strong incentives. Look for a deeper reason, such as ‘to change my fitness habits and build greater self-esteem’.
- What is the emotional reason behind me wanting to do this?
Find an emotional driver such as to prove to yourself that you can do it or to demonstrate the new you to a friend, or to support a charity that you are passionate about etc.
- What exactly do you want to achieve?
It could be as simple as proving to yourself that you can do it, or it could be to run within a specific time limit, or it could be to see your name in the paper or to reduce the size of your tummy, etc.
- How will you measure your progress?
You must measure your progress in some way. Choose your own method. It could be to exercise 4x a week, it could be to achieve a slower resting heart rate, it could be to gain speed etc.
- How will you feel after achieving your goal?
As you answer this question, try to describe your objective and your reason for it in some detail.
- What reward will you give yourself when you achieve your goal?
And explain why this means something to you.
- What penalty will you pay for not sticking to your training program?
This step is very important. ‘Fear of loss’ is a very powerful incentive. Bring to mind an item that you really value; it could be your iPad or your new car or your ticket on a world cruise. Visualise the pain you would feel if you had to forfeit this item if you failed to complete the training tasks… and then make a pact, draw up an IOU that states that you will give this item away if you don’t stick to your training plan. (Ouch! That hurts doesn’t it!)
If you’d like to know more about goal-setting or you’d like some personal assistance, download my free goal setting blueprint here.