How to make working out a habit that STICKS!


If you pick up a book on goals, the biggest tip is usually to create a habit. But if you’re anything like me, sometimes you skip this step, go full bore for a bit then fall off the wagon. Then start again… It can be exhausting and disheartening to fall off and feel like you’ve failed. When in reality, all it takes is creating a habit! Sounds easier said than done, I know. In my experience, especially when it comes to fitness, I’ve found these five steps to be the game-changer for me. These steps help me make a habit out of working out, and it’s finally working!

  1. What you’ve heard is true – Goal setting is key!

For me, I sat down with my journal, and spent about 20-30 minutes just writing how my life would be different if I started working out and eating more healthy, how I would feel, the things I’d be able to do, etc. Anything you can think of, using as much detail as possible, of your goal and WHY you want it! Try to add some feeling behind it. Rather than “I want to lose weight”, write down why you want to lose the weight. Is it because you’d feel more confident in your clothes? The more emotion behind it the better! Make sure to write it down so you can go back to it on the days you just aren’t feeling it.

  1. Find accountability

Whether it’s a close friend, family member, or just someone you talk to regularly at the gym, find someone that will help keep you accountable, and you can do the same for them. This way, when it’s 5pm and you’re thinking about going home to veg out on the couch, there is someone else counting on you! You’re much more likely to keep going if there’s someone around who is aware of your goals and what you’re trying to do, and you’ll be able to help them to the same!

  1. Make a plan. Then set reminders to DO IT!

In addition to writing down your goals, try post it notes on your mirror, whiteboard, calendar, fridge, anywhere! Keep little reminders everywhere to keep on track with your goals. Just be sure to move these around every few days otherwise they will become ‘furniture’. Another tip that worked well for me especially in the beginning is setting an alert for the calendar event on my phone. I would set it 30 minutes before, to get my mind in the right place. I didn’t want to let myself down so this was an easy way for me to get my mind focused, and now it’s more like YES! Muay Thai day! / Glute day / Boxing day / Teaching time!! Weeeeee

  1. Track everything

Whatever new habit you are trying to form, fitness related or not, make sure to track it. I love checking things off, so having a habit tracker just makes sense. I use and my fitbit app to track my workouts & frequency. Some weeks I feel like writing more, so I will check it off in my planner/diary thingo. I tell you what, ticking things off is so good for the soul haha.


No matter what, no matter if you feel like you’ve messed up or fallen off track, don’t treat it like a failure. See it for what it is- a roadblock to jump over, and then keep going forward. The sooner you can keep moving forward, even on the days when you feel like you’re failing, that’s when the greatest moments happen.


Let me know your thoughts.