How to Make Exercise a Habit | 10 Tips to be More Consistent

[00:00] In this episode, you'll learn 10 easy tips 

[00:10] If you're new to

[00:13] I'm Dr. Morgan Nolte and I'd be so grateful if you 

[00:19] little bell to get notified each week, when I 

[00:25] that you were going to follow your exercise 

[00:32] What if you could develop that sense of 

[00:36] to follow through? We all know that exercise is 

[00:44] that insight into action? How often do you see 

[00:50] calendar or computer? And just ignore it. Getting 

[00:56] incredibly important for your mental and physical 

[01:02] feel happy, helps increase adiponectin, which 

[01:08] fat for a higher metabolism and less visceral 

[01:16] I've been an avid exerciser since the sixth grade. 

[01:23] even back then. In fact, I used to run in place 

[01:30] and the light below my room and the 

[01:34] My relationship with exercise took an unhealthy 

[01:40] bulemia and the ninth grade, that's where I would 

[01:46] in an, in an attempt to stay lean so that 

[01:52] But that compulsion that I felt to exercise 

[01:59] about 10 months and thankfully went away with 

[02:07] develop a healthy, moderate relationship with food 

[02:15] So if you want to improve your insulin sensitivity 

[02:21] can lose weight, keep it off and prevent 

[02:26] of the most beneficial habits you can adopt. Now 

[02:33] cardio because it burns more calories. Now, while 

[02:40] weight loss is not about calories. 

[02:45] minute resistance training improves insulin 

[02:52] but it increases your strength so that you can 

[02:58] I know that strength training may be intimidating 

[03:04] the gym doing strength, training, surrounded by 

[03:10] got over it. And I'm there for about half an hour 

[03:16] I can do anything for half an hour.

[03:21] You have as much right to be there as anyone 

[03:26] fit to go exercise at the gym. Often I'll hear 

[03:32] And I remind them that men get bulky because 

[03:38] and growth hormone. And in order to get bulky, 

[03:45] protein. A lot of protein, just adding strength 

[03:51] exercise routine. Even for just 20 to 30 minutes, 

[03:57] boost your metabolism and help you have a leaner 

[04:03] resistance training is that it's boring. And to 

[04:09] Do you enjoy doing your taxes? Do you enjoy doing 

[04:16] these tasks, but we do. I want your attitude 

[04:21] That it's just something that you do, whether you 

[04:26] you're going to start to feel and see the 

[04:30] And that's going to give you motivation to keep 

[04:35] right away, but you may not see any changes 

[04:41] And if you're not doing things to reduce your 

[04:46] you won't see your muscles at all because 

[04:52] So this is where consistency compounds. I know 

[04:58] techniques I'm about to teach you will help.

[05:03] screenshot showing me that she'd closed. All of 

[05:09] And she was going through some rehab and had other 

[05:14] she was committed. Commitment creates consistency. 

[05:22] Whether you want to walk, ride your bike, swim or 

[05:28] your pushups for you. I will leave that. You need 

[05:34] Like you do every other person in your life. You 

[05:40] margin in your life so that you have just a 

[05:46] All right, let's get to these tips. Now, there are 

[05:53] I don't want to go work out. I don't want 

[05:57] being lazy most of the time, most of the time, 

[06:03] I feel like that's something else is a 

[06:09] At that moment in time, it's easier for me 

[06:16] well. It gets me to close my computer and head 

[06:23] for current me or future me? Are you making your 

[06:31] That's a really good litmus test to know 

[06:36] Because most of the time unhealthy 

[06:42] I'm really, really big on focusing on systems, 

[06:50] out three or four times a week, but that 

[06:55] If exercise isn't already a habit for you, 

[07:02] your calendar better yet. It needs to be on your 

[07:08] of prioritizing the wants and needs of other 

[07:15] When you take care of yourself, your mind, 

[07:21] your physical health, you're going to be able 

[07:26] You're going to have more energy. It's 

[07:32] that you invest into your health. So here are 

[07:38] even when I don't feel like it. Number one. 

[07:43] work calendar because honestly I take it more 

[07:48] At this time, my goal is to work out four days 

[07:55] have a recurring meeting on my work calendar with 

[08:00] shut things down for the day and get changed. The 

[08:07] I love going to the gym with my dad. I think it's 

[08:14] And he 100% absolutely without questions 

[08:20] he's maybe done that one time. And how do I 

[08:25] he didn't even know that the gym was open. So 

[08:32] going back. And I'm so much more likely to 

[08:39] And I really want him to exercise more. So 

[08:45] is a huge motivator. If you can't find a single 

[08:51] to a person or group online, I really encourage 

[08:57] them implement implementation intentions once a 

[09:04] down your goals and telling people about your 

[09:11] follow through. Based on the psychology principle 

[09:19] what we say we're going to do. Otherwise. 

[09:24] but you have to say what you're going to do. If 

[09:30] in your head and not turn into action. Number 

[09:37] Pack your clothes in the morning. Even better. 

[09:42] of workout clothes in one morning. That way 

[09:46] to pack your clothes or shoes or that you don't 

[09:52] four is to find a time that works for you and be 

[09:57] work out. First thing in the morning, I have two 

[10:02] me in the morning still. So working out towards 

[10:08] before I pick them up from daycare. So I try to 

[10:13] and be consistent. So again, that changes during 

[10:19] to 10 minutes, a night of strength training

[10:25] life circumstances. That's normal, but what's 

[10:31] will always be a reason to not work out, 

[10:37] to work out. Tip number five is to show up 

[10:43] no one likes a flaky friend. Do not flake on 

[10:49] be a person of integrity and do it. Would you 

[10:55] And then all of a sudden lunch comes around 

[10:59] to keep working instead. No, what you would 

[11:05] so use the best friend test and ask yourself, 

[11:13] Am I showing up for myself as I would? My best 

[11:18] Simplicity, breeds consistency. If you find that 

[11:26] of internal resistance towards something, it means 

[11:32] plan, reflect on why something feels heavy and 

[11:39] talking about weights or resistance at the gym. 

[11:46] it's working out for 30 minutes or less. If I said 

[11:56] to me that feels like too much of my time is 

[12:01] working for this stage of life for some people an 

[12:07] It's just right. That's one of the reasons why I 

[12:13] You have to find what really works for you and 

[12:18] your mentality. So tip number seven is to 

[12:24] that you're not going to feel like working out at 

[12:30] but here's the deal name a time in your life. 

[12:36] when you ever regretted a workout right now, 

[12:42] think about how you're going to feel after 

[12:48] little spark of motivation that you need to take 

[12:54] proud you're going to be of yourself.

[12:58] choice to exercise has a ripple effect on 

[13:04] If I were to skip a workout that I have 

[13:09] and kind of, I feel bad that I skipped 

[13:14] feelings of guilt of skipping, something that 

[13:19] I wouldn't feel as good emotionally. 

[13:24] I'd be more likely to go home and emotionally 

[13:29] It's not productive. This brings us to tip number 

[13:36] reason I don't go to the gym or go for my walk. 

[13:41] training and stretching at night when I'm 

[13:47] Tip number nine is to make your brain work for 

[13:53] will do whatever you tell it to, but you need 

[14:00] of instructions to follow. So if you're finding 

[14:07] your pop-up reminder comes on your work 

[14:12] feel like going to work out. You need to listen 

[14:17] You might be saying something like, Ugh, 

[14:22] Your first subconscious thought was that you don't 

[14:30] words that you really have to look out for when 

[14:36] if you're telling yourself, I don't want to, 

[14:42] to go to the gym because you're literally 

[14:47] And your brain followed what you told 

[14:52] I don't care. If you want to go, your alarm went 

[14:59] put your workout clothes on. Now this brings me 

[15:06] This comes from the book atomic habits by James 

[15:12] first thing you need to do to get your workout 

[15:17] computer or getting out of bed or turning off 

[15:23] workout. You need to think about the first 

[15:29] Any habit that you want to form, you can boil 

[15:35] you to master that moment of decision, and you're 

[15:40] I give you a lot of tips today, and I hope 

[15:44] to hear from you. You can follow me on Instagram 

[15:50] or biggest takeaway. I want you to think about 

[15:57] into your life to make exercise more consistent. 

[16:03] My challenge for you is to get them on your work 

[16:11] to forget. Good intentions completely. And if 

[16:18] to take a little work to get there. But the effort 

[16:23] road. So thank you so much for listening. Again. 

[16:28] fresh episode for you. I'll talk with you at the