As a busy professional, it can be tough to make time for a workout routine. In fact, if you have ever found yourself struggling to stay consistent then you’re not alone. Research shows that more than 90% of people who start a new fitness routine will quit within the first few (yup- that means 3!) months. (Lifehack) It can be frustrating to feel like you’re not making progress towards your fitness goals.

But that doesn’t mean that you can’t be part of the 10ish% who stick with it and achieve their goals! (And hopefully that number goes up as I help more people!) With the right approach, you can create a workout routine that works for you. And as an evidence-based coach, it is my mission to help you overcome the obstacles standing in your way and create a sustainable fitness routine that fits your lifestyle. Here are 5 tips to create a sustainable plan you can stick to that fits into your busy schedule- and makes sure you have fun while doing it!

1. Start with Realistic Goals

Before you begin your fitness journey, it’s important to set realistic goals that you can actually achieve. Setting yourself up for success, not failure is crucial- especially in the beginning. That’s why it’s Tip #1! By doing so it will help you stay motivated by giving you something to strive for (oh hi Growth Mindset, is that you?!). Here are some tips for setting realistic fitness goals:

Make Your Goals Specific

Instead of saying, “I want to get in shape,” make your goals specific. For example, “I want to run a 5K in under 30 minutes” or “I want to be able to do 10 pushups in a row.”

Think about your SMART goals here. And then let’s take it a step further and make them SMARTER. That looks like:

• Specific
• Measurable
• Achievable
• Relevant
• Time-bound
• Evaluate
• Readjust

Make Your Goals Attainable

This is where setting yourself up for success and not failure really comes into play. Be realistic with yourself. If you haven’t worked out in a while, it’s not realistic to expect to run a marathon in a month. Start small and work your way up. It’s better to set stupid simple small goals and crush them than it is to set stupid big goals and not achieve them where they end up crushing you.

Set Both Short-Term AND Long-Term Goals

Setting short-term and long-term goals will help you stay motivated and track your progress. For example, your short-term goal could be to run a mile without stopping, while your long-term goal could be to run a half marathon.

I leaned in to this myself this year by setting myself up for a “small strategic win.” For me that looks like one 5K per quarter. This gives me something to focus on every 3 months and also a win when I accomplish it. The goal isn’t to PR (personal record) my time- it’s just to do the 5K. Any wins beyond that are a bonus! Bonus wins can be something like scoring top 10 in my age group or not feeling like I was dying going up the hilly terrain of a course- and whatever else would be a bonus for you! Like running without stopping or feeling proud of yourself for showing up for a 5K!

2. Find What Works for You

Staying motivated is one of the biggest challenges when it comes to building a sustainable fitness routine.

People always ask me “What’s the magic pill?”

And I always tell them the same thing: The one that you’re going to consistently take.

So this is where learning what works for you right now is key. Here are some tips for doing just that:

Identify Your Why

Figure out why you want to get fit. Is it to feel more confident? To improve your health? To have more energy? Once you identify your why, it will be easier to stay motivated.

Make It Fun!

Working out doesn’t have to be a chore. Find activities that you enjoy, whether it’s dancing, hiking, or playing sports. If you would have told me that dance aerobics or hours on the elliptical are the pathways to fitness I wouldn’t be fit. In fact, for years I thought that they were. And for years I wasn’t fit. The game didn’t ever change until I discovered a modality that was fun for me. When I did, I stopped trying so hard to make my body look a certain way and instead I became so curious about what I was capable of. How fast could I go and how much weight could I lift. I found a way to make it fun for me!

When you have fun, you’re more likely to stick with it.

And sticking with it is where the magic happens.

Find an Accountability Partner

Research suggests that having an accountability partner can significantly increase the likelihood of success in achieving fitness goals. A study published in the Journal of Consulting and Clinical Psychology found that participants who had a workout partner were more likely to stick to their exercise routines than those who exercised alone.

Specifically, the study found that those with an accountability partner exercised 208% more than those who did not have a partner. Another study published in the American Society of Training and Development’s Training and Development Journal found that people who shared their goals with a friend were more likely to achieve them than those who kept their goals to themselves.

It’s clear that having an accountability partner can be a highly effective strategy for staying on track and achieving fitness goals.

Soooo yea. Get you one of those.

3. Put It In Your Calendar

Building a sustainable fitness routine means making exercise a regular part of your life.

As a busy professional, we all know what that means: If it isn’t in your calendar then it doesn’t happen.

But even so, it’s easier to push off appointments with yourself than it is with say, your boss or key account lead.

And while that is understandable, pushing off self appointments only push you further away from your fitness goals. So here are some things to keep in mind as you start to make fitness a standing appointment on your weekly calendar:

Start Small

Don’t overwhelm yourself with a workout schedule that you can’t keep up with. Start simple. That might look like a few days a week or it might look like one day a week.

It might look like 15 minutes for the first month or so instead of 30 or 60.

Here’s a secret: That’s okay- and it’s even advised.

The thing is you can’t improve upon a habit that isn’t there. And when you’re starting, it’s about continuing to show up. Doing too much too soon is trying to jump too wide of a gap. Your brain might be able to muster through for a week or so but before you know it, you’ll be back where you started because you stretched yourself too far too fast. (We can talk more about you brain and how it looks for patterns to save energy and feel safe later).

That’s all to say that whether your version of consistency is one day or five, start where you are with what works for you right now. THEN you can gradually increase your frequency. After all, that’s how habits are built.

Allow For Buffer Time

Look, you and I both know that a 20 minute workout means you are going to have to get there, warmup, do the workout, take a selfie to prove it happened, make sure you turned on your workout on your wearable and take a shower. So it’s a good idea to give yourself some buffer time before and after for all the things you might not consider when you are first starting to workout.

Be Flexible

Have a backup plan in case your workout time gets cut short or in case the equipment you were planning on using is taken.

In that same vein, I want to remind you that life happens, and there will be times when you can’t stick to your schedule. Don’t beat yourself up over it. Cutting a workout short or missing a day isn’t going to wreck your progress. Saying, “Well I missed a workout. I might as well not go the rest of the week and eat fast food all week.” would be like deciding to repeatedly smash your phone on the ground after you accidentally drop it one time.

It’s not the end of the world. Remember what we talked about earlier in terms of the continuing to show up? Just get back on track as soon as you can. That’s all you have to do.

And speaking of fast food, that reminds me. Another way to build a sustainable fitness routine is to…

4. Maximize Your Success with Proper Nutrition

You probably know by now that exercise alone won’t get you the results you want. Have you heard the ol’ “abs are made in the kitchen” slogan? It’s true. Proper nutrition is a key component of any successful fitness routine. Whether your goal is to build muscle, lose weight, or simply maintain a healthy lifestyle, what you eat and drink can have a significant impact on your progress.

When you prioritize your nutrition as part of your overall fitness plan, you can optimize your results and achieve your goals more effectively. Here are some tips on how to do that:

Fuel Your Body

You wouldn’t put unleaded gas in your luxury car, right?

So why put junk food in the only body you’ll ever have?

Mmhmm. That’s what I thought.

When it comes to fueling your body, it’s important to focus on getting the right balance of nutrients to support your fitness goals. Aim to eat a variety of colorful fruits and vegetables, which are packed with vitamins and minerals that can help boost your energy levels and support your immune system. Lean protein sources like chicken, fish, and tofu can help build and repair muscle tissue, while whole grains like brown rice and quinoa can provide sustained energy to power you through your workouts. By fueling your body with the right foods, you’ll be better equipped to handle the physical demands of your fitness routine.

Stay Hydrated

Staying hydrated is crucial for maintaining optimal performance during exercise. When you sweat, you lose fluids and electrolytes that need to be replenished to keep your body functioning properly. Drinking plenty of water before, during, and after your workouts can help prevent dehydration and reduce the risk of heat-related illnesses. In addition to water, you may also benefit from consuming sports drinks or electrolyte supplements during intense or prolonged exercise. By staying hydrated, you can enhance your endurance, improve your recovery time, and maximize your results.

Avoid Fad Diets

I get it. It’s easy to be tempted by the latest fad diets that promise quick and dramatic results. However, these diets are usually just a marketing gimmick, are often unsustainable and can be detrimental to your health in the long run. Instead of falling for the hype, focus on making sustainable changes to your eating habits. This may include reducing your intake of processed foods and sugar, increasing your consumption of whole foods, and monitoring your portion sizes. By adopting healthy eating habits that you can maintain over time, you’ll be better equipped to achieve and maintain your fitness goals while also supporting your overall health and well-being.

5. Track Your Progress

Tracking your progress is important for staying motivated and seeing real results. Here are some tips for tracking your progress:

Keep a Journal

Write down your workouts, your goals, and your progress. And most importantly, write about your experience with the process.

Is it easier than you thought? Harder? Does it totally suck?

Get the feelings out of your head and onto paper.

Or if you don’t like writing, use a voice note.

Tap that red record button and speak your truth! Curse those Bulgarian split squats for making you sore or talk abut how your new favorite workout time is 6am because that’s when that hottie is always there. Say whatever comes up on your way to or from your workout. Make it part of the process.

This will help you unpack how you feel and put a voice to things you might not have considered. (Ever noticed how you feel better or figure out next steps all on your own simply because you phoned a friend and started talking? Same concept. Be your own BFF here).

Take Before and After Photos

Strike a pose and show off your progress! Take before and after photos to visually track your progress. You’ll be amazed at how far you’ve come and this can be a powerful motivator. When you see the physical changes, it helps keep you going!

Use Fitness Apps

With so many options available, finding the right fitness app can be overwhelming. Let it be easy. Look for one that fits your goals and lifestyle. And as someone who’s tried some, I will just say I enjoy having a wearable that tells me what time it is.

Bonus Tip: Don’t Skimp on Sleep!

OK- one last thing because this is the thing that is going to make the biggest impact on not just your fitness but on your whole life and that is sleep.

For now, we are going to talk about it in terms of fitness. So with that being said, when it comes to building a sustainable fitness routine, it’s important- no no, it is VITAL not to overlook the importance of sleep. Sleep is essential for physical and mental health, and it plays a critical role in athletic performance and recovery.

The Importance of Sleep for Fitness

Adequate sleep is essential for athletic performance, as it allows your body to recover and repair itself after exercise. When you sleep, your body produces growth hormone, which helps repair damaged tissues and build muscle. Additionally, sleep is critical for the immune system, which can be compromised by lack of sleep. This can leave you vulnerable to illness, which can derail your fitness routine.

The Connection Between Sleep and Weight Loss

Research shows that getting enough sleep can also help with weight loss. Lack of sleep can lead to increased levels of the hormone ghrelin, which stimulates appetite, and decreased levels of the hormone leptin, which suppresses appetite. This can lead to overeating and weight gain. Conversely, getting enough sleep can help regulate these hormones, leading to better appetite control and weight management.

Tips for Better Sleep

If you’re having trouble getting enough sleep, there are some things you can do to improve your sleep hygiene:

• Stick to a consistent sleep schedule, even on weekends.
• Create a relaxing bedtime routine to help you unwind.
• Make sure your sleeping environment is cool, dark, and quiet.
• Avoid caffeine, alcohol, and large meals before bedtime.
• Limit screen time before bed, as the blue light can disrupt sleep.

By prioritizing sleep and taking steps to improve your sleep hygiene, you can support your fitness goals and overall health.

In Closing, I Want You To Remember This

Building a sustainable fitness routine takes time and effort and it isn’t easy- but it is worth it. By setting realistic goals, staying motivated, and maximizing your success, you can achieve the results you’re looking for and then some. And for the love of whatever you care deeply for, work on your sleep hygiene.

I know I’ve thrown a lot at you today so thank you for sticking with me as we made our way through it. I don’t want you to get lost in the weeds so if this all seems overwhelming then just start moving. Find what’s fun for you. That might mean taking a month to just try different workouts and that’s awesome. Find the thing that you’re doing to do and then you will naturally start to be consistent with it.

And if you need support along the way, I’m here to help. As an evidence-based coach, I’m committed to helping you create a workout routine that fits your lifestyle so you can feel your best, achieve your goals and have fun while doing it! So just lmk and we can figure out how you can build a sustainable fitness routine together.