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April 22, 2023 3 min read

Hey there De La Community! Are you ready to start developing good workout habits but don't know where to start? Don't worry, we've got you covered with this handy guide to help you get started!

What are Habits, Really?

First things first, let's talk about habits. They're like your autopilot mode. You do them without even thinking about them, like brushing your teeth or putting on your socks. They have four parts: the cue, the craving, the response, and the reward

Let’s break it down:

The cue is what triggers the habit, the craving is what you desire, the response is what you do, and the reward is what reinforces the habit.

How do we Change Habits?

So, how do we change our habits to develop good workout habits? Simple, we use habit stacking! That means linking a new habit to an existing one. Like, if you always eat breakfast, you can stack your workout routine onto that habit. See, easy-peasy!

Now, let's take a look at your current habits. Do you spend a lot of time watching TV or scrolling through social media? You can replace those habits with small workouts! Don't feel like working out at all? No problem, start by just putting on your workout clothes. It'll help you get into the right mindset for working out.

Start Small, Finish Big

Start with small workouts, like five minutes a day, and work your way up to longer workouts. Consistency is key, so try to work out at the same time every day. Feeling sluggish in the morning? Try associating your habit triggers or cues with working out. Like, do a five-minute workout routine after drinking your coffee. It'll wake you up and get you moving! 

couple exercising in living room displaying good workout habits

Creating Good Habits with Habit Stacking

Habit stacking is a great way to develop a good workout habit too! Link your workout routine to an existing habit, like taking a shower or brushing your teeth. This makes it easier to develop a new habit because you're associating it with an existing one. Genius, right?

Now, let's get playful! To keep pushing your workout habits even further, consider joining a gym or working out with a friend. Not feeling motivated? Blast your favorite tunes and dance like nobody's watching! Or make it a game, like doing a set of squats every time a certain word is said on TV. You'll have fun and get fit at the same time.

Key Takeaway

Overall, developing good workout habits doesn't have to be a chore. Use habit stacking, replace unnecessary habits with small workouts, and make it fun! With determination and a playful attitude, you'll develop healthy habits in no time. And remember, resources like books, articles, and podcasts are available to help you understand how habits work and how to change them. Let's get moving!

Resources and links to help you learn more about good habits and how to develop them:

  1. Atomic Habits by James Clear - This book is a comprehensive guide to building good habits and breaking bad ones. It provides practical advice and actionable steps to help you improve your habits and achieve your goals.
  2. The Power of Habit by Charles Duhigg - This book explores the science behind habits and how they work. It provides insights and strategies for developing good habits and breaking bad ones.
  3. Better Than Before by Gretchen Rubin - This book offers a unique perspective on habit formation and provides practical tips and strategies for building good habits. It also explores the different personality types and how they affect habit formation.
  4. Zen Habits - This blog is dedicated to helping people develop good habits and simplify their lives. It provides practical tips and advice for building good habits and living a more mindful and intentional life.
  5. James Clear's website - James Clear is a leading expert on habits and his website is a great resource for learning about habit formation. It features articles, videos, and podcasts on habits, productivity, and personal development.
  6. The Habit Factor app - This app is designed to help you build good habits and achieve your goals. It provides a framework for tracking and developing habits and offers personalized coaching and support.
  7. Good Habits - This website offers a range of resources and tools for developing good habits. It features articles, videos, and podcasts on habit formation, productivity, and personal development.

Remember, developing good habits takes time and effort, but it's worth it in the long run. Use these resources and links to help you stay motivated and on track as you work towards your goals. Good luck!


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