Episode Highlights 


00:00:45 Setting yourself a target

00:02:27 Second tip is doing something that you like

00:03:49 Don’t change too many things at once

00:06:13 Having a scheduled workouts

00:07:55 Everything is a process

00:10:06 Consistency is important all the time


Fitness Guide





Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fat and get fitter in a sustainable and fun way without spending hours in the gym here is your host Darren Kirby.

Darren: Welcome back to the podcast, guys. This is the number one podcast for dads in their 40s who want to improve their health and fitness. This is Episode 79, and today’s episode is going to be a solo show with yours truly. And I’m going to be talking about how you cannot quit in 2021 and giving you some insights and strategies on how you can stay consistent and get the results that you want to achieve. So let’s get into the podcast. So five ways to not give up or fail in 2021. So what are my top five tips? 

Well, number one is set yourself a target or set yourself a goal. The reason why is that you are more inclined to actually keep up with the changes you want to make if you have something to work towards. It’s almost like you’re working towards a reward. It might not necessarily be a reward. It might be something quite intense, like, I don’t know, like an obstacle course race or it might be your first five K run or something like that, competing in a competition for a sport that you’ve not maybe done before. But by having that target, when things get tough and when things get challenging, you know, in the back of your mind why you’re doing it in the first place, and you are more likely than to continue and more importantly. Its consistency is keeping consistent. So, you know, when it is cold outside or wet outside, you kind of question yourself, why you go in training or, you know, at the time when we did use a commute and come home from work, if there are challenges at home or these challenges with home schooling. Right. And is that the time when you’re supposed to be either cooking a specific meal or doing a workout? You have that in the back of your mind. Why am I doing all of this? Life is tough enough as it is. So why am I doing this while you’re doing this? Because you’ve got an X target or X goal that you want to achieve. Right. So that makes it a little bit easier to kind of process. 

Number two, do something that you like. And I have this so many times with people that I coach, and that is they will do something even though they may not like it. So as an example, I’ll speak to lots of guys who actually hate running and they don’t like going to the gym. They don’t like the gym environment because it’s full of youngsters, it’s full of 20-somethings, and they can never get on the machines and they can never get a proper workout in. And then the other thing around running is particularly men, they don’t like the impact that has on their joints. Right. So don’t do something if you don’t like it. There are so many exercises, sports and things that you can do which suit your physical nature or they suit you kind of what you enjoy. So do something you enjoy, because if you do something you enjoy again, you will stay more consistent at it. Right. And consistency is key to getting results. And at the end of the day, why would you want to do something that you don’t like? Don’t do something because you inverted commas, think you should do it, do something because you enjoy doing it. Okay, so that’s number two.

Number three is don’t change too many things at once. We are wired as humans that we don’t like change. We like to be in a comfort zone. We like to know things are consistent. We like to know what to expect. And when we change things, that doesn’t happen. Right. We enter into this period of uncertainty. We don’t know what our new meal is going to taste like or even if we’re going to like them, we don’t know how we’re going to be able to work out. We don’t know if we even get to, like, working out. Right. And then particularly at this time of the year, we hit the first of January. Everyone sets their New Year’s resolutions. It’s like, right, I’m going to change this. I’m going to stop drinking. I’m not going to eat takeaways. I’m going to restrict my calories. I’m going to go to the gym and it just will fail. It doesn’t work as humans. We’re not wired that way. So just change one or two things. So it could be I’m just going to start to move more. Right. I’m just going to start to do ten thousand steps a day. I’m going to start to run 2k a day and I’m going to change my breakfast. If you do that once, you then get into the habit of those things being changed and you’re comfortable with them, change some more. You know, it doesn’t everything doesn’t happen all at once. And unfortunately, we are now in times and I use the analogy of the Amazon effect, and that is, you know, we are now in a time that we have everything in our phones.

And so particularly if you want something, you want a product or service, you go on your phone, you click, you either get the result instantly or in twenty four hours. Amazon delivers something to your door. So just understand that things won’t happen all at once. So just be okay with changing just two things, one or two things at a time. Once you get used to it, then change another thing. If you try and change too much at once you will unfortunately won’t stay consistent. You will give up, you’ll get despondent and you get frustrated. So that is number three. Don’t change too many things at once.

Number four is schedule your exercise or schedule your workouts. It’s been scientifically proven and I love reference in science because you add something tangible to what I’m talking about is that if you put something in your diary and this study was done around dentists appointments, by the way, is that you are more inclined to keep that appointment, you know, how many times you book a dentist appointment. And if you don’t put it in your diary do you forget? Same thing about work out. Right. You might be motivated on the 1st of January to start working out, but I can bet you by the time you get to the end of January, that might motivate you to get you started, but it won’t keep you going. So if you’ve got that in your calendar and it alerts you when you’re supposed to work out, you’re more inclined to do it.

The other thing is, even if you have it scheduled in your calendar and it alerts you and you’ve got something going on at work or you’ve got something going on at home and you actually can’t do the work out when you have it scheduled, that’s fine. It doesn’t mean to say you just completely suck it off. It means that you then just say, okay, you acknowledge it and you may remove it to a place in your calendar where you can do it and you know you can do it. So it might sound a little bit unnecessary, but by putting all of these little things in place, you just give yourself one more chance to actually achieve the goal or target you want to achieve. So that’s number four. Schedule your workouts. 

And the final one, number five, and that is to understand that this is a process. And this kind of comes back a little bit to what I was talking about with the Amazon effect. And that is the click and get result in 24 hours. You know, you’ve got to where you’ve got to today over a number of years, and it’s taking you a number of years to either get to the point where you’ve realized that you want to make a change, either health wise, weight wise, fitness wise. And so once you’ve made that decision, you’re not then going to fast forward twenty four hours and get the result.

Just doesn’t work like that. It’s a process. And when you understand and have that in your mind, it’s just a process, it’s just a process. Again, when things get tough and when and when you feel like quitting or you feel like not. Doing the workout or not preparing the meal and ordering a takeaway, because maybe you haven’t lost the weight that you thought you were going to lose or you haven’t maybe got there the time when you are running that you thought you were going to get. Just understand, it’s a process. So I just listened to a podcast before I recorded this podcast and there was always a performance coach and they were talking about the Olympics. And if you think about it, an Olympian doesn’t decide that they’re going to try and qualify for the Olympics and the very next week then go into qualification. Right. They go through a two, three and sometimes four year process in order just to do one event. And that event, particularly if you’re a sprinter, could last 20 seconds or if you’re…, 10 seconds. But the point I’m trying to make is that it is a process that you need to go through. And the sooner you understand that is the case, you relax, you feel more comfortable and just understand that it might not take four weeks, it might not take six weeks, it might even take 12 months. It might take six months. But the important part about it is, you know, that you’re going through that, OK? And more is more important and that you stay consistent.

Right? Consistency is key is so, so key is about showing up every time, showing up every week, planning your meals, making sure you’re doing the workout. We all have off days, right. We all have days where we’re either not feeling it within a little bit tired, we feel a little bit fatigued and it’s understanding yourself as well. Right. So your workouts might not be the best or you might have a week where, I don’t know, you targeted that you wanted to lose a kilo this week and it hasn’t happened. Right. There’s many other aspects that can affect the outcome, sleep, stress or things like that. But to come back to point number five is understanding that this is a process. So this is your episode today. But I really hope that it’s going to help you get through 2021 and stay consistent. So just to recap then, on the five ways to not give up in 2021, we started number one with have a target, have a goal I realize is a little bit difficult right now because these events are not able to happen because the lockdown but have a target could be to run around the block, it can be to run a five K could be just to run around in the park with the kids. Right. Or it could be. To be able to do so many star jumps, so many burpees, right, so many handstands, whatever it is, whatever your target is, it’s personal to you.

And then number two, do something you enjoy. Don’t drag yourself to a gym when you can or do your workout. If you don’t like doing it, find something that you enjoy and then you’ll be more inclined to stick to it. Number three, was don’t change too many things at once. Just make one to two small changes at a time, get consistent on it, get comfortable and then make the next change. And then number four, with scheduling your workouts, just make sure they’re in your diary. Make sure you’re planning your meals and you’ll be more inclined to stick to it. And then finally, number five, like we’ve just discussed, is just understanding is just all a process, right? It’s not the Amazon effect. You won’t get the result in twenty four hours, but you will get the results and the outcomes that you want if you just understand is a process and stick to it. So that’s it for this episode. Guys, I really hope you enjoyed it and it was of value to you. Please go over to iTunes and Spotify, give the podcast a review, and if you want to find out more about Fitter Healthier Dad, go to fitterhealthierdad.com. I’ve got a free five day challenge and you can also get involved in my new TT40 method program as well. So I hope that helps. And I will speak to you next week.

Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoyed today’s episode, please hit subscribe. And I would really appreciate it if you could leave a review on iTunes. All The things mentioned in the episode will be in the show notes and a full transcription is over at fitterhealthierdad.com