Do you struggle to stay committed to your workouts?

I believe that movement is a sacred ritual.  It is a reset for your soul and body. The interaction of body and mind is what makes movement so important to me.  Sometimes it can be magical and sometimes it is just bloody hard. Getting into a regular movement practice is much like committing to prayer or a gratitude practice. Sometimes finding that motivation to pray or to be grateful when things are hard, can be excruciating. When the motivation to move is low, the habits and rituals that you have built up before are what will get your through.

It’s through the highs and lows that we experience transcendence.  


Transcending your current mindset and situation to get out the door in your jogging clothes, rolling out the yoga mat, or setting the timer for the HIIT session even when it’s hard becomes the ritual.


Most of us have a huge “To-Do” list that never gets smaller. Or brains will look for any excuse if there seems to be less friction. Sometimes our workouts fall by the wayside because we think that it will be easier.  But this short term thinking has long term effects!

Movement is a celebration of the actual life we are living in this very moment.

It’s not about striving for anything else other than to be alive and present right now. Even in busy moments we can carve out a little time for ourselves. 


Overwhelmed? You will feel less stressed after a good workout. Get that body moving with your crappy mood. If you are angry, work off some of that steam. Sad? It’s ok to feel sadness when you are moving. Moving when you are experiencing big emotions can help you feel where they are located in the body. And it can almost always help you to feel better. Commit to being in the Now, whatever that looks like. 


The practice is staying committed to yourself. Your body. Your soul. Your heart. 


We sometimes feel like we need to answer other people’s needs before our own. We “sacrifice” or “take one for the team” but at what expense? Without your health (body, mind and spirit) there isn’t much left.  From my experience, when I’m making time for myself I am more present, happier, more creative, healthier and have more energy.

It is a radical act of courage and generosity to put yourself first.

But how?? How do you do it?


  1. Know your goals
  2. Decide your thoughts
  3. Make a plan 
  4. Set your trigger

(Photo by Markus Winkler on Unsplash)

Know your goals.

When you know your WHY you will be committed to your HOW. 

My personal goal is to show up for myself daily.  Your goals can be as wide and varied as there are people. Will you know when you achieved your goal? “Showing Up” for myself means that I will spend time moving. I will listen to see what my body needs and adjust accordingly. 


Some more common fitness goals may be:

  • Improving endurance
  • Increasing muscle mass
  • Changing body fat ratio 
  • Lowering resting heart rate
  • Improving flexibility
  • Increasing bone density


Here are some other alternatives:

  • Having enough energy to play with the kids or grandkids
  • Working towards a pain-free back
  • Improving posture
  • Improving balance
  • Investing the time now to live healthier and longer later in life
  • Getting rid of habitual tension and stress


Your goals can and probably will change with time.  That’s a good thing!

Each of our goals will be different, and all of them are valid. 

(Photo by Benjamin Davies on Unsplash)

Decide your thoughts.

Decide how you want to think about working out/training/practicing. 

“I train because I am healthy”

“I workout to celebrate my body”

“I will move today to experience joy”

“I am committed to feeling my body in motion”

“I am coming home to myself”


Your thoughts about working out are completely yours to decide. Choose how you want to think.

Your thoughts will create emotions. Emotions are our motivators for action. 

Plan it.

We need an actionable plan. When will you move? Write down exactly what time and how. Not just “Tomorrow I will start working out.”  Make a clear plan in your head. Example: “After breakfast, I drive my kids to school. I will go directly to the park and practice some yoga from a book.” With a clear plan you can already dress for success and throw the yoga mat in the car. What is your plan?

(Photo by Convene on Unsplash)

Set your trigger. 

I need visual reminders. I have the  “Be your best you” mantra Post-it on my bathroom mirror. The night before a workout,  I prepare my clothes. I set my alarm to say “Go Running Now.” I have my music playlists already cued up.  These are constant reminders to be my authentic best and to not cheat myself at any moment.


What will trigger you to stay on track? 


Some ideas:

  • Workout buddy
  • Post-It notes with motivational quotes
  • An online support group with common goals
  • A daily journal
  • An appointment with a personal trainer
  • An On-Demand library of trainings

Movement is a sacred ritual. 

Goals, thoughts, plans and triggers are there to help us along our path.


What you do once, you can do again.

One day at a time. One practice at a time. 

Make a commitment to yourself.