The Problem with Fitness Routines – Building A Physical Practice With Habits That Stick
Nov 21, 2024
Raise your hand if this sounds familiar: You dive into a shiny new fitness routine with the enthusiasm of a kid unwrapping a gift on her birthday. For a week or two, you’re a workout machine. Then, the shine wears off. Life happens; your “rest day” turns into a “rest month,” and suddenly, your dumbbells are holding down your Trader Joe’s bag instead of building biceps.
The issue isn’t you. It’s not your willpower (or the lack of kale smoothies in your diet). The real problem? The traditional approach to fitness sucks. It treats exercise like a chore—something to cross off your to-do list, wedged between “buy dog food” and “pay bills.” That’s not exactly inspiring.
Here’s the truth: If you want to stick with it, stop thinking about “getting workouts done” and start thinking about developing a physical practice—a sustainable way of moving that fits into your life.
It’s not about perfection. It’s about persistence. And spoiler: It’s easier than you think.
How to Turn Fitness into a Habit Without Feeling Like You’re in Gym Class Hell
Redefine Your Identity (Or Fake It ’Til You Become It)
Instead of saying, “I need to exercise,” try this: “I’m the kind of person who values movement and health.”
Every small action is a vote for the person you want to be. And let me tell you, showing up as that person feels way better than dragging yourself to the gym out of guilt.
Start Small: The 2-Minute Rule
Here’s the deal: Big goals sound sexy but lead to big burnout. Instead, commit to something easy. Just get started. Get a pull-up bar and stick it in a doorway (or use a tree). Crawl to the bar (or tree), then hang for ten seconds. BOOM! You just started a strength training program. C’mon, Turner, it can’t be that easy?! To start, yes.
Example: Commit to two minutes of movement—stretching, walking, anything. Once you’ve started, your brain’s like, “Oh, we’re already here. Might as well keep going.” And if you stop after two minutes? Guess what? You still win because you showed up. That’s the number one rule, “show up.”
Make It Obvious
Habits need triggers. So make them impossible to ignore:
- Yoga mat on the floor = time to stretch.
- Workout clothes on your nightstand = you’re suiting up, baby.
- Post-toothbrushing breathwork = a new kind of minty-fresh multitasking.
Think of it as setting booby traps for your future self. But instead of falling into a hole, you’re moving into a healthier habit.
Make It Attractive
Movement doesn’t have to feel like punishment. Pair it with something you love:
- Listen to a podcast while you walk.
- Do a little core work during commercial breaks of your favorite show.
- Celebrate these small wins. Training is cumulative. They add up. Over time you become unstoppable.
When you associate movement with something fun, it stops being a chore and starts being something you look forward to. Crazy, right?
Make It Easy
Forget the overcomplicated plans that require four apps, 11 steps, and a personal assistant. Simplicity wins:
- No gym? Do bodyweight exercises in your living room.
- No time? Commit to five minutes. (That’s less time than you spend scrolling Instagram.)
- No equipment? Your body is the equipment. Boom!
Make It Satisfying
Celebrate. Yes, even if all you did was roll around on a yoga mat for two minutes. Use a habit tracker (let me know if you need one, I’ll send you something), check a box, or fist-bump yourself in the mirror. Progress is progress, and acknowledging it keeps you coming back for more.
Pro tip: Reflect on how you feel post-movement. Not just, “Wow, my legs are spaghetti,” but, “I feel energized. Look at me being all healthy and stuff.” Positive vibes are addictive.
Bringing It All Together
The secret sauce isn’t doing more. It’s doing what matters—over and over again. You don’t need a perfect plan. You just need a physical practice that fits your life.
Whether it’s stretching while you watch TV, sneaking in squats while your coffee brews, or walking around the block to procrastinate folding laundry, every little action adds up.
And here’s the magic: Over time, these tiny habits turn into a way of life—a physical practice that supports your health, your longevity, and yes, your badassery.
Your Next Step: Do Something Ridiculously Small
Right now. Pick one thing: a stretch, a walk, hang on something, do a push-up, a cartwheel if you’re feeling spicy. Then do it. Celebrate like you just ran a marathon. (You didn’t, but hey, details.)
Your future self is high-fiving you already. Let’s go.
For more about habits, check out James Clear’s Atomic Habits.
PS. The story you think it takes may be the thing that's held you back from succeeding in the past. Let's connect on a complimentary call and discuss how you can find the right dose and live stronger, longer in the second half of life. No pressure, no pitch. If you'd like to move forward at the end of the call, we'll discuss how. If not, we'll say goodbye as friends. Reply here or contact me at [email protected]