Are You Challenged? Ending 2020 The Right Way



Most people struggle to maintain a health and fitness routine. In fact, the masses.

Maybe you’ve done this yourself, started off on a good note, you’ve set yourself goals, purchased new workout clothes, you’ve hit the gym early each morning, and you’ve even prepped your weekly meals on a Sunday night.


But then, somewhere along the way, you begin to lose motivation, consistency and those initial emotions that inspired you to begin have faded away. You probably feel good WHILE you’re working out, but the issue is actually STICKING TO IT!


We all have times in life where we struggle to stick to some kind of routine and maintain motivation. You’re not alone. This is why we teach our members to focus on MINDSET first.

DID YOU KNOW: the amount of time it takes to develop a new behaviour, and for that behaviour to sit in cruise control can vary from 18 days right up to 254 days.


Targeted, or short-term health and fitness programs (e.g. 4 weeks, 8 weeks, 12 weeks) are shown to be connected to a number of positive behavioural changes, overall better quality of life and increased productivity habits.


We are going to discuss why short-term health and fitness programs should be your number 1 priority to end 2020, start 2021 off with a bang AND maximise your results.


Let’s get into it.



Developing New Habits


A habit is a learned automatic response. Formed habits can either be positive (dedicating 30 minutes of your day to exercise, or health) or negative (smoking a cigarette and having a can of Coke after every meal).


Yes, it takes time to develop any habit, good or bad.


Charles Duhigg, author of The Power of Habit, states “change might not be fast, and it isn’t always easy. But with time and effort, almost any habit can be reshaped.”


Forming new habits or breaking old ones involves many steps. Starting with making a decision to change, initiating the desired behaviour/action and then repeating it often.


The more you repeat the desired behaviour (e.g. healthy morning routine) the more your mind is cognitively geared into autopilot.


Fitness programs push you to greater heights and set the wheels in motion. They set the stage for forming new, healthier habits. And once you pass the 18-day mark, it just gets easier and easier.


Strategies for Success – Thinking Ahead


Do you have a specific routine when you wake up in the morning? Are you aware of this routine? Most people have developed a very consistent behavioural pattern in the morning without realising.


Research suggests context” and “consistency” are strongly linked to success in forming new habits/modifying behaviours.


A morning routine consists of context (waking up) and consistency (ordered tasks: brushing teeth, flossing, showering, etc.). In doing this, unconsciously your morning routine has developed into an automatic response (habit).


So, what happens when you add a new behaviour into your current morning routine? Let’s say you throw a 5-minute push up and squat routine in the mix. Would those added squats and push ups now become a part of your morning ritual? Research suggests they will!


Try this in your morning routine:

  • Meditate for 10 minutes every morning when you wake up.

  • Write down three things you’re grateful for while you sip your morning coffee.

  • Take a vitamin with your breakfast.

  • Add a 15-minute fitness challenge or bodyweight workout to your morning routine – or factor in a Gym Session.

  • Drink a tall glass of water before jumping in the shower.

Support Systems, Are They Important?


Have you ever moved to a new job, or moved house and realised that your support system was lacking or missing?


Everything you were familiar with has been replaced with “fear of the unknown”, that great big feeling of uncertainty we all dread so much.


For many months you may question your decision. You might feel lonely, isolated and maybe even a bit depressed. But one day, you start chatting with a person in line at the local coffee shop, or in the lunchroom at work. This leads to them inviting you to a group fitness session.


The next thing you know, you’ve got yourself a support system of like-minded people training together and supporting one another. People you now call your friends!


No matter who you are, what you do, or where you come from, a support system is important and vital for health and well-being.


By participating in fitness programs or challenges, whether online or at the gym, you’ll be surrounded (virtually or physically) by a group of people who not only want to create new habits of their own, but support those around them.

3 Benefits of Committing to a Fitness Program

Benefit 1: Fitness Programs Provide an End Date


Imagine starting a new project without being given a deadline. Weeks go by and no one asks you how the project is going. Soon, you forget about it yourself. Before you know it, this exciting project becomes a faded memory.


End dates are important. Period.


They give you a date to work towards and keep you on track.


It may sound strange to put emphasis on an “end date” but they’re crucial when you’re trying to create a positive lifestyle change!


By eradicating the word "FOREVER" and focusing on a deadline, you’ll be more motivated to proceed because you can see the end not too far away.


There are so many deadlines in other areas of our lives, it only makes sense to add one to our health and fitness routine.


While you’re busy creating this new lifestyle, changing things up every 4-12 weeks keeps you continually engaged and motivated. Switching up routines avoids boredom. From a purely motivational perspective, exercise variety does matter.


Benefit 2: Fitness Programs Offer Structure


Results are not just made in the gym or the kitchen. They come from consistency.

Structure is needed to help you consistently move towards a specific goal. Fitness programs provide this. To reach your goals, fitness programs provide structured guidelines to help you adapt, keep moving forward, and progress. And because other people are involved, you have a support system to cheer you on to that finish line.


Benefit 3: Fitness Programs Encourage You to Track Your Progress


It’s easy to skip workouts, string together random exercises and forget to track your results. This makes it difficult to know if you’re moving forward or backwards, because you have no way of comparing your progress. So, if your goal hasn’t been achieved by the time you think it should, it’s easier to just give up. Participating in a fitness program or challenge forces you to track your progress, thus you naturally set yourself up for success.


Why Do a Fitness Program or Challenge?


1. If you’re in need of a mindset shift

2. If there is a goal that you want to achieve

3. If you need to kickstart your current health and fitness routine

4. If you’re in a bit of a funk and need a kick up the backside!


There are so many other reasons to start up a fitness challenge and hit the reset button, but the benefits far outweigh the reasons.


From forming new habits to reaching goals and having a support system, fitness programs provide the motivation you’ll need to make the end of 2020 your best yet. Or better yet, when the time comes the start of 2021.


If you’re ready to kickstart your health, lose weight, get toned and feel fit and happy, find a fitness program be sure to visit us.


Rev X will be cheering you on!




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