How to start going to the gym: what worked/is working for me!

SO YOU WANT TO GO

TO THE GYM…But why is it so hard?!

Katherine Chen / @kchen247

BE HONESTStep 1

What’s really keeping you from the

going to the gym?

• Often, “I’m too busy” is an excuse for something else.

• For me, “I’m too busy” is a euphemism for “I’d rather

nap” and “I’m too lazy to change into workout

clothes”.

• And secretly, it’s “I’m self-conscious because I’m so

out of shape.”

Be honest about the why and come to

terms with it.

• Remember why you wanted to start going to the gym in

the first place. Write it down as a reminder and put it

somewhere you can see everyday. It’s time to get fit!

MAKE YOUR GYM

WHEREVER YOU WANTStep 2

Your don’t have to use a workout

machine to get a workout.

• The floor of your bedroom

is a great place to start.

• So is outside.

• Your own body can be

your weight, and the world

can be your treadmill

(cheesy but true!).

Your gym functions on your own time.

• If you really are busy, try to

squeeze in mini-workouts

during the day. Do a set of

10 pushups before you

take a shower. Go jogging

in that awkward half an

hour you have free before

dinner.

• Take baby steps. It’ll get

easier, I promise.

Invest in things for your “home gym”

that won’t break the bank.

• Invest in things that make your workout more effective.

• Feel more committed because you’ve made a financial

investment in getting fit.

MAKE IT ROUTINEStep 3

Schedule it in when motivation is high

• Schedule 30min – 1hr blocks of workout time into your

week, and commit to it.

• Eventually, when it becomes part of your routine, it’ll feel

wrong to not go!

Anchor physical activity to things you

do every day

• Identify a workout activity

• Identify something you do every day that you could see as a pre-cursor to the workout activity

• Combine them!* Say it like this:• After I ____________, I will ______________.

• After I finish classes on Tuesday at 2:05pm, I will put on my running shoes.

• After I brush my teeth, I will do 10 crunches.

*Method from BJ Fogg’s “3 Tiny Habits” course: http://tinyhabits.com/

MAKE IT ROUTINE WITH

FRIENDSStep 4

Commit to exercise time with friends

and hold each other accountable

• Tell your friends you’ll meet

them at the gym. Are you going

to be the person that flakes?

• Plan a jog with someone you

haven’t talked to in awhile. You

can run and catch up at the

same time.

• Ask a good friend who has

made exercise a routine to help

motivate you and drag you (if

necessary) along whenever

they hit the gym.P.S. Insanity is a workout video.

CELEBRATEStep 5

A successful workout deserves a pat

on the back

• So give yourself one!

• And think about this: isn’t it

easier to start working out

than to prevent yourself

from eating the things you

love?

LET ME KNOW IF YOU’RE

SUCCESSFUL, AND SHARE

YOUR OWN TIPS BELOW!

I’ll be following these steps too. Let’s all be healthier

together!

Katherine Chen / @kchen247