10 Tips to Build Self Discipline and Consistency to Exercise

10 Tips to Build Self Discipline and Consistency to Exercise

Do you want to exercise but can’t find the motivation to get started? Or, even if you already exercise, is it challenging to stay consistent in your workouts? There is no need for panic. We’ve all been through this!

Often, exercising and following a healthy lifestyle is quite challenging since it represents a significant change of habits. Still, we need to hack our brains to understand that taking care of your health is as important as paying your bills, having a job, and being close to those you love. It’s a commitment.

In today’s article, I’ll bring you some thoughts that I cultivated along my fitness journey that made me radically change how I was living my life. I hope it’s as valuable for you as it was to me!

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1) Forget your Body. It’s about Health.

A few years ago, the first realization that helped change my mindset about exercising was understanding that my priority was to have better health and quality of life. You see, I’m not saying I didn’t want to transform my body. This was also one of my wishes, but you must assume that if your performance and health improve along your fitness journey, it is very likely that your body will transform as well.

Try not to compare yourself to other people and understand that we are all at different times. Believe me: you will get there if you treat your health as a priority!

2) Use your Own Achievements as Motivation

When I started exercising, it was tough to stay motivated for the simple reason that I thought I would never be able to build muscle, lose weight, or remain consistent and disciplined to transform my body and my health. That’s when I started thinking about all the difficulties I had gone through throughout my life, all the obstacles I managed to overcome, and all the changes I could make. In this sense, my mindset was, “if I could get over that situation, I can do it again!”.

Another tool I used as inspiration was to start looking at people with extraordinary abilities. This may sound silly, but when I watched someone with exceptional skills, I was motivated by the simple fact that that ordinary human could develop a random talent using only two tools in his favour: practice and time. Most people aren’t born with a gift. They simply master a skill through trial, error, and repetition. In the same way that a human being can condition himself to withstand extreme cold, run a marathon, or simply solve a magic cube in 10 seconds, you can also start transforming your life.

3) Choose an Activity You Like

I’ve talked about this in other articles, but choosing something you like, or have the slightest aptitude to start practising, is essential. When we do something we enjoy, we are more consistent even in the toughest weeks. If you enjoy dancing or swimming, you will tend to miss fewer classes, even when you have a bad day at work – because it makes you feel good!

If the gym doesn’t work for you, or you don’t like to run, remember what you liked to do as a kid and don’t be shy about trying again! Often the best changes in life happen unexpectedly, but we need to be open to trying.

Remember that your consistency will develop your discipline and improve your performance and health, so choose physical activities that give you pleasure!

4) Accept it: Your Routine Will Change

That sounds like pretty obvious advice, but it’s not for the simple fact that most people have a hard time accepting change. A few years ago, I was working at a company, and one of the directors told me something that changed my way of seeing the world. He said, ‘William, we all want changes as long as nothing changes for ourselves. That’s one of the biggest truths I’ve heard in years!

As human beings, we understand when we need to change habits, but most of us are incredibly resistant to change. If you want to start building self-discipline to exercise, accept that the first few weeks will not be easy and that you will have to go through it one way or another. You’ll have to give up things you like to do to achieve a bigger goal – and that could include going out with your friends less, getting up early, or eating better.

Accepting that you have to change and that it won’t necessarily be easy will help build your resilience to stick with the plan on the most challenging days. In this sense, another phrase by Albert Einstein is highly illustrative: ‘Insanity is doing the same thing over and over again and expecting different results.

5) Stop Complaining

Not complaining is a rule that should be set for your life. Trust me, words have a lot more power than you think, and if you spend your day complaining that you need to exercise or that you’ll never have discipline, you probably won’t.

Many people spend their lives complaining without realizing that, often, it is the complaint itself that keeps them in their comfort zone and prevents them from evolving.

Remember, you are responsible for your choices, and exercising is nothing more than pushing the limits of your body day after day. To overcome something, you need an obstacle first, right? Embrace your struggle! There is nothing more beautiful than seeing a person who, despite all the difficulties, managed to overcome their own limits.

Don’t feel ashamed or sorry for yourself. Love yourself the way you are, but try to see your weaknesses to work on them. When you’re ready to start changing them, be grateful for the challenge and don’t complain!

6) What Would You Do if Your Body Allowed You?

This may sound silly, but one thing that helped me have more discipline and consistency in my exercises was thinking about the future. A few years ago, at 25, I was almost 20 kilos heavier, with a poor quality of life and no motivation to do the things I enjoyed.

That’s when I started thinking about how I would like to be when I was 30, 40, 50, or 70 years old. That’s precisely when I understood that, more than having a nice body, I wanted to age well, doing what I liked and, mainly, accompanying my future children and my wife in whatever they wanted to do – regardless of my age.

I put in my head that I didn’t want to be a sedentary adult with health limitations because I want to live as much as I can, with quality of life, doing whatever I want to do. This may not make much sense to you, but having a bigger goal helped guide my fitness journey. If that doesn’t motivate you, think of something you can and genuinely want to achieve.

7) Plan and Have Clear Goals

Many people can’t progress on their fitness journey because they don’t have clear strategies and goals. If you don’t know where you want to go, how will you stay focused amidst so many distractions and obligations in your routine?

You must have realistic goals and assess how you can go about achieving them. This mainly involves planning. You need to understand where you want to go, what resources you will be using along the way, and how often you will carry out the plan. Be realistic with your physical, routine or even mental limitations.

If you are going through a difficult time but still want to exercise, start slowly and have a plan that suits your reality. More important than training 6 times a week, 2 hours a day, is training with a frequency that makes sense within your routine – and doesn’t overload you.

It will be much easier to move forward if you have a realistic strategy, for the simple fact that you will be able to execute it, making you happy and motivated to overcome the following challenges!

8) It’s Just One More Repetition

This “it’s just one more repetition” thought gave me a solid mindset to understand that we can always do something more. When I’m tired, and my muscles start to fail at the gym, I force myself to try one more rep – believe me, I keep repeating that phrase inside my head. This helped a lot to develop my resilience!

I don’t know if there is a clear relationship. Still, when I realized that I could overcome my limits with each workout, doing one more rep, I started to apply this mindset to other areas of my life. I began to understand that I could always do a little more in my work and personal life.

This same “it’s just one more repetition” thought helped me understand that we can continually reinvent ourselves, although life is difficult at times. It’s just another challenge!

9) Listen to Good Music

This may sound crazy, but starting to listen to my own music during my workouts was crucial to keeping me focused on what I was doing. In the early years of my fitness journey, I would go to the gym without headphones, which caused me to end up paying more attention to others than to myself.

Let’s be honest, most gyms can be pretty intimidating for beginners: people at more advanced levels than you, the feeling that everyone is looking at you, and those horrible songs that have nothing to do with you. When I put on my earphone, I forget about my surroundings and get even more focused on what I’m doing.

In this sense, I think it’s important to listen to energetic songs, which excite and motivate you. If you choose a physical activity that demands performance, listening to calm music doesn’t make much sense. You need energy and something to wake up your body for that activity! No matter the gender, just choose something that boosts your mood!

10) Register Your Progress and Reward Yourself

Finally, you must record your progress to stay motivated. I don’t know about you, but I’m a rewards guy. If I put too much effort into something and I can’t see a clear result, I tend to get discouraged more easily. In this sense, starting to take pictures of my body and weighing me regularly helped me a lot.

In the early years of my fitness journey, I felt I wasn’t progressing simply because I didn’t know if my body was actually changing, which undermined my self-discipline and consistency. If you exercise regularly and eat well, it’s possible to see your body change in weeks and photos are the best resource for that!

Sometimes you can get on the scale and see no difference in your weight, but believe me: your body is changing. For example, you may have lost fat while building some muscle mass, so you must record your progress from several different angles.

Don’t forget to reward yourself when you reach a goal! Obviously, you shouldn’t celebrate every day, but recognizing that you’re on the right track and rewarding yourself when you overcome an obstacle is essential to staying motivated.

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  8. لیست بهترین پزشکان متخصص زنان، زایمان و نازایی در تهران
    معمولا خانم هایی که با
    این مشکل مواجه می‌شوند ابتدا برای درمان قاعدگی های نامنظم
    خود به دکتر زنان مراجعه می‌کنند.
    توصیه می شود ، دختران به منظور
    اطمینان از سلامت خود ، هر چند وقت
    یکبار به پزشک متخصص زنان در جنوب تهران مراجعه نمایند.
    بانوان باید در صورت مشاهده هر گونه علائم غیر طبیعی در ناحیه تناسلی ، شکم ، لگن و غیره بلافاصله
    به پزشک زنان مراجعه کنند ، چرا که
    بروز چنین علائمی می توانند خطرناک باشند
    و بر سلامت افراد تاثیر بگذارد.

    انجام این جراحی زیبایی در تهران زیر نظر بهترین پزشک و
    متخصص زنان برای شما عزیزان امکان پذیر خواهد بود.
    لاپاراسکوپی از جمله تکنیک های جراحی است که توسط
    دستگاه لاپاراسکوپ جهت درمان و برطرف
    نمودن برخی مشکلات انجام می گردد و از جمله خدمات بهترین متخصص زنان
    درمان بیماری ها و مشکلات
    زنان توسط جراحی لاپاراسکوپی است.
    قطعا آگاهی و دانش زیاد پزشکان بهترین متخصص زنان و زایمان
    تاثیر غیر قابل انکاری در تشخیص بیماری های مختلف خواهد داشت.
    اندام تناسلی خانم ها یکی از مهم ترین بخش های بدن
    آن ها است که به شدت نیاز به مراقبت و توجه دارد.
    از همین رو انتخاب یک متخصص زنان و زایمان خوب در تهران بسیار مهم است.
    زیرا قرار بر این است که شما به صورت دوره ای و
    طی مدتی طولانی تحت نظر ایشان باشید.

    همسر ایشان آقای دكتر امير حسين زاده متخصص مغز و اعصاب
    و دارای دو فرزند می باشند. یکی از مدرن
    ترین روش های پیدا کردن یک پزشک خوب استفاده از شبکه های اجتماعی پرکاربرد است.
    مثلا شما می توانید از با استفاده از جست و جو نام پزشک
    در اینستاگرام، به پیج پزشک مورد نظر دست پیدا کنید.
    در این صورت می توانید نمونه کار ها و رضایت مندی های
    بیماران را مشاهده کنید که همین موضوع کمک زیادی به
    شما خواهد کرد. قبل از هر چیز باید بیان کنیم که خشکی واژن
    چه نوع بیماری است و چرا در زنان ایجاد می
    به طور کلی ، متخصص زنان باید از دانش و مهارت خاصی در روش ‌های تشخیصی
    ، درمانی و جراحی برخوردار باشد.
    زمانی که خانم ها جهت تست سلامت اندام های زنانه خود ، به متخصص زنان مراجعه
    می کنند ؛ در وهله اول مورد معاینه فیزیکی قرار می گیرند.

    همانطور که پیشتر اشاره شد متخصصین زنان و زایمان در زمینه‌ بارداری و زایمان بانوان نیز آموزش های لازم را کسب نموده اند.
    به علاوه یک متخصص زنان آموزش های لازم را نیز در زمینه زایمان
    اعم از زایمان طبیعی و سزارین گذرانیده است.

    باید اعتراف کنیم، شکست‌هایی زیادی را تجربه کردیم اما روزهای خوب هم از راه رسید.
    بنابراین لازم است که علاوه بر رعایت نکات بهداشتی شخصی، سلامتی این سیستم بررسی شود.
    بدن زنان و سیستم تناسلی آن‌ها ساختار متمایز از مردان را دارد؛ بنابراین شرایط سنی، سبک زندگی
    و بیماری‌های مختلف می‌توانند این سیستم را تحت تأثیر قرار دهند.

    همان طور که تغذیه مناسب پیش از
    بارداری اهمیت زیادی دارد، رژیم غذایی
    سالم و… استفاده از زوپ جایگزین
    معاینه حضوری نمی گردد و صرفاً به عنوان ابزار مکمل ویزیت حضوری جهت ارتقاء کیفیت تجربه درمان می باشد.
    مراجعه کنید تا با تشخیص زود هنگام روند بهبودی
    راحت تری را پشت سر بگذارید.
    حتی ممکن است تعدادی از دکترهای زنان و
    زایمان که در بخش زایمان تخصص دارند،
    ترجیح بدهند فقط در زایمان طبیعی حضور داشته باشند و در جراحی‌هایی مثل سزارین دخالت نکنند.

    پزشکی زنان یا بیماری‌های زنان و زایمان یا گایناکولوژی (Gynaecology یا Gynecology) یکی از
    رشته‌های تخصصی پزشکی است.
    البته در کشورهای اروپایی و امریکایی تخصص دیگری به نام Obstetrician هم
    وجود دارد که وظیفه‌اش مراقبت از خانم‌ها
    در حین بارداری و کمک به آنها در
    به دنیا آوردن فرزند است.
    متخصص زنان در زمینه سلامت
    بانوان بویژه واژن و دستگاه
    تناسلی آن ها از تخصص لازم برخوردار است.
    خانم ها در صورت مشاهده هر گونه علائم و نشانه
    های غیرطبیعی در اندام تناسلی ، بهم ریختن نظم عادت ماهیانه ، اختلالات در نواحی شکم و لگن و مشکل در دفع ادرار و غیره ؛ می بایست سریعا به متخصص زنان مراجعه نمایند.
    واژن ممکن است به تدریج به دلایلی مانند زایمان های طبیعی مکرر دچار شلی و افتادگی
    همچنین این پزشکان با کسب اطلاعات و تخصص می توانند در زمینه زیبایی
    های مربوط به بانوان نیز فعالیت داشته باشند.

    دکتر بیتا سجادی پور جراح و متخصص زنان و زایمان و نازایی می
    باشد. ایشان دارای 17 سال سابقه درخشان در حوزه ی درمان
    و انجام جراحی زنان می باشد.
    ایشان کلیه روش های تشخیصی و درمانی مانند لاپاراسکوپی، کولپوسکوپی، هیستروسکوپی، پاپ اسمیر انجام می دهند.
    مشاوره های پزشکی، خدمات درمانی
    و زیبایی مطب در جهتی است که ضمن درمان بیماری های زنان، مشاوره های پیش از بارداری، پزشک معالج
    دوران بارداری و زایمان، جراحی های زیبایی زنان نیز به شکل حرفه ای انجام می شود.

    شاید خانم شرایط زایمان طبیعی را نداشته
    باشد و سزارین برای او اجباری باشد اما اگر تحت نظر پزشک نباشد، این
    موضوع را نخواهد دانست و حین زایمان، هم خود و هم نوزاد را در خطر قرار می
    دهد. برای اطمینان از واجد شرایط بودن
    مادر جهت زایمان طبیعی لازم است که معاینات لازم از سوی یک
    متخصص زنان خوب انجام گیرد و وضعیت قرارگیری جنین و شرایط جسمانی مادر بررسی شود.
    اگر مادر و جنین در شرایط مطلوبی به سر ببرند، بهترین
    روش برای زایمان، به شیوه طبیعی است.

    به گفته بهترین متخصص زنان در تهران از این روش نیز می توان برای بررسی
    علل نازایی استفاده کرد
    و بیمار بدون اینکه پس از آن نیاز به استراحت خاصی داشته باشد، فعالیت های روزمره خود را از سر
    می گیرد. طی مراجعاتی که پیش
    از بارداری نزد بهترین متخصص زنان انجام می شود،
    اینکه یک یا هردوی زوجین نازا باشند، مشخص
    می شود. سپس بسته به شرایط آن ها پزشک تشخیص می دهد که احتمال درمان برای آن
    ها تا چه حدی وجود دارد.
    شما باید با توجه به هدف خود
    از مراجعه به پزشک، بهترین پزشک را
    در آن زمینه انتخاب کنید. به طور مثال اگر هدف شما از مراجعه به پزشک خدمات زیبایی باشد باید توجه کنید که آن پزشک حتما در زمینه زیبایی مهارت کافی را داشته باشد.
    بانوان زیادی ممکن است در طول زندگی خود به عفونت واژن مبتلا شوند.
    برخی از دلایل رایج این بیماری باکتری، نوسان در هورمان ها و فعالیت جنسی
    می باشد.

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