We aspire to provide women with tools to maintain a healthy and active lifestyle, through creating healthy habits and a routine they are able to stick to, long term!
To ensure you are keeping to these habits throughout your journey, there are a number of things you can do to stay on track.
While there are many external and internal factors that can often get in the way of progress, there are also great techniques available to ensure that you can continue to achieve your fitness goals!
Goal setting is a great way to ensure that you are staying on top of your progress, both mentally and physically. Some great tips to help keep you on top of your goals include:
- Breaking down big goals into smaller, more achievable goals and writing them down.
- Taking accountability for your goals and sticking to them— making time for your workouts and ensuring importance is placed on your health, can prevent them from becoming an afterthought.
- Rewarding yourself for achieving these goals— like Kayla explains in her blog, ‘4 Ways To Strengthen Your Willpower,’ rewards can benefit your progress. For example, you could set a goal of sticking to your workout schedule for two weeks and once completed, treat yourself to a massage or a new activewear purchase!
Keeping track of goals and looking back on what you have achieved can also prove to be beneficial for motivation— at the time you might feel you haven’t progressed, but if you look back at where you started, you will realise just how far you have come! Kayla includes some helpful tips and examples of ways to keep motivated and form healthy habits in her The Bikini Body Motivation & Habits Guide, which you can find here!
The Sweat Community is also a great network of members who are always willing to share advice with others. Be sure to join the conversation in the Sweat Forum online, on your device and via the Sweat app!
The weekly Challenges within the Sweat app can help to provide a break from the routine of a program and can add some variation to your workouts and give you the chance to try something new! You can easily access these Challenges within the app and even choose Challenges from other programs!
Change It Up!
If you find progress within your own program is reaching a plateau, try increasing the weights used for equipment or competing against your own personal bests to add some intensity to your workouts! You could also try changing it up by completing something different for your HIIT or LISS sessions - there are a range of activity example types in the workout itself or you can head to our blog or forum to find more inspiration!
If you have come to the end of a program or simply find that your current program is not as challenging as it was previously, it may be time to try a new program! We have a range of programs in the Sweat app that are varied in workouts and techniques. You can also access other programs as individual workouts within the Sweat app without changing your entire program via the ‘Other Programs’ section on the Workouts dashboard.
Nutrition is also a primary factor in achieving and maintaining progress both inside and out! A healthy, balanced diet will not only provide you with the right energy to complete your workouts but help you to achieve ongoing success! Our Sweat app includes a daily meal plan, with a number of dietary options available.
If you are happy with where you are currently at, or are looking to increase muscle, then you might need to up your food intake if you are following the SWEAT meal plan. More information about this can be found within our Education section of the app, just search for the 'Community' tab!