{"id":42968,"date":"2017-09-06T06:30:17","date_gmt":"2017-09-06T04:30:17","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/3-tips-get-back-training-routine\/"},"modified":"2017-09-06T06:30:17","modified_gmt":"2017-09-06T04:30:17","slug":"3-tips-get-back-training-routine","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/evolve\/3-tips-get-back-training-routine\/","title":{"rendered":"3 Tips How to Get Back to Your Training Routine"},"content":{"rendered":"

We are creatures of habit. The key to success is to find out which of these habits serve you well and which set you back. Ditch the latter, do more of the former. Simple.<\/h3>\n

But habits take a while to stick. In fact, a study<\/a> published by a health psychology research team at University College London found that it took more than two months for a new habit to become automatic – 66 days in total.<\/h3>\n

So when we fall out of our exercise loop, it can take a while to make that daily gym stop routine again. Fortunately, we\u2019ve got some habit-developing strategies to gather momentum with your workouts again. Give these a go and start surprising people as your body slowly but surely changes shape.<\/h3>\n

Focus on one goal at a time<\/h2>\n

Kicking off an exercise schedule needn\u2019t be complicated – building habits is far from an all-or-nothing process. Don\u2019t sign up to five workout classes a week, tell a buddy you\u2019ll meet them every morning at 6am for a three mile run and promise yourself you\u2019ll cook every meal from scratch. Changing multiple habits at the same time is impossible to maintain. Your mind will be all over the place and you\u2019ll exhaust your willpower. Instead, set the bar low with one small change – like exercising for 30 minutes every day – and stick to it. It\u2019ll soon become routine.<\/p>\n

Create a habit loop<\/h2>\n

To break a negative cycle and get back into a healthy routine, you must first understand what\u2019s causing it all in the first place. There are the three basic habit components laid out by Charles Duhigg<\/a>, author of The Power of Habit. He calls it \u2018the habit loop\u2019:<\/p>\n

 <\/p>\n

    \n
  1. Routine. <\/strong>This is the behaviour you repeat day-to-day – it can be mental, physical or emotional. Duhigg\u2019s example: eating a cookie from the cafeteria at 3pm everyday.<\/li>\n
  2. Reward.<\/strong> The satisfying result you get as a result of your routine. Duhigg asked himself what he got from this cookie. Was it the sugar rush? Socialising? Change of scenery?<\/li>\n
  3. Cue. <\/strong>Whatever it is that triggers your brain to go into habit mode in the first place. In the cookie scenario – was it hunger? Boredom? Low blood sugar?<\/li>\n<\/ol>\n

    In Duhigg\u2019s case, he discovered what he really needed was a bit of interaction to break up the work day – not the cookie. Instead of going to the cafeteria, he\u2019d chat with colleagues whenever his cue (boredom) kicked in and lost weight as a result.<\/p>\n

    Find out what negative routines you\u2019ve made into habits and replace them with positive ones. In Duhigg\u2019s words: \u201cOnce you diagnose the cue, the routine and reward – you gain power over it\u201d.<\/p>\n

    Find the right motivator<\/h2>\n

    What works for one person might not work for you. If that blast of sparkling, feel-good endorphins aren\u2019t enough to get you back into your workout routine, try technology.<\/p>\n

    Fitness apps provide a visual record of your victories, giving you an instant reward that you may not see in the mirror straight away. The motivating features of apps such as Runkeeper<\/a> are designed to help you stick to a routine – it\u2019ll even send the reminders to get out and run so you don\u2019t break the chain.<\/p>\n

    The data-driven side of workout gizmos are great, but these apps also have another behaviour-forming trick – social competitiveness. When you share a workout, your friends can see it and give you a supportive well done, even if it\u2019s just in the form of a \u2018like\u2019. That reward Duhigg was talking about? There are few more powerful than that.<\/p>\n

     <\/p>\n

    Do you already know our Workout of the month: 10-Minute Mayhem<\/a>?<\/p>\n

    The following article might be interesting for you: Why everyone should have a personal trainer<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    We are creatures of habit. The key to success is to find out which of these habits serve you well…<\/p>\n","protected":false},"author":6,"featured_media":42967,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Back to routine: how to begin | EVO Fitness|Back to routine: how to begin | EVO Fitness","_seopress_titles_desc":"When we fall out of our exercise loop, it can take a while to make that daily gym stop routine again. We've got some habit-developing strategies to gather momentum with your workouts again.|When we fall out of our exercise loop, it can take a while to make that daily gym stop routine again. We've got some habit-developing strategies to gather momentum with your workouts again.","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[],"class_list":["post-42968","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42968","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=42968"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42968\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/42967"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=42968"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=42968"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=42968"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}