How to make exercise a habit that sticks

If your fitness routine has been less than consistent over the past few months, you’re likely not alone. Anyone who has tried to lose weight, tone up, or even just simply recommit to exercise knows that the battle is often more mental than physical. Science shows us that there’s a right way to build habits that last. Follow these steps to make exercise one of them. #1 Start small This is perhaps the most useful suggestion of all. A goal of exercising for 30 minutes a day, 5 times a week may sound good. But doing too much, in the beginning, leads to burnout, which leads to quitting your habit. The key is to get out there, get your body slowly used to daily exercise, and form that habit. It’s better to start with small exercise goals you know you can achieve. As you meet them, you’ll then be able to try more challenging goals. Try Fitsquad bootcamp twice a week and build your habit while in a group environment. #2 Remove obstacles

Plan ahead for anything that might get in the way of exercising. Do you hit the snooze button a bit to often and then find yourself in a rush in the morning? Get your workout clothes out the night before so you’re ready to go as soon as you get up. Do you skip your evening workout if you go home first? Keep your workout gear in the car, so you can head out straight from work. #3 Make it automatic Triggers are one of the secrets to success when it comes to forming an exercise habit. Triggers put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your bootcamp. You leave work for the day and start one of our online workouts. You spot your sneakers right by the bed and you’re up and doing couch to 5k challenge. Find ways to build them into your day to make exercise a no-brainer. #4 Make it pleasurable If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. If you associate a habit with pain, you will shy away from it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle. Fitsquad bootcamp offers a fresh variety of exercises that will help you fight the boredom from conventional workouts. #5 Set a time Plan your workouts for the time of day when you’re most awake and energetic. Consider it an important appointment with yourself and mark it on your daily agenda. If you’re not a morning person, for example, avoid exercising before work. Fitquad bootcamp offers morning, afternoon, and evening workout sessions, not to mention online workouts you can do anytime.  #6 Hold yourself accountable Commit to another person. If you’ve got a workout partner waiting, you’re less likely to skip out. Or ask a friend or family member to check in on your progress. Exercising in a Bootcamp group environment can also help keep you on track.  #7 Reward yourself When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal.  You can for example toss a dollar or five into a jar after every workout. Once you've earned $100, treat yourself to some new workout gear or some outdoor activity. Another strategy is to treat yourself with something as simple as having a hot bath or a favorite cup of coffee.


1 - Newbie deal $79. Valid if you haven’t trained with us in the last 12 months or if you have never trained with us before. 2 - Train anywhere anytime with our online workout package for only $9.99 per week. 3 - Student plans from $17.90* per week including unlimited sessions and online access to FitSquad content.

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Auckland, New Zealand

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