You want to, you know you should, but it's just so hard. Here's five steps that will make it a little easier.

1. SO YOU WANT TO GO
TO THE GYM…
But why is it so hard?!
Katherine Chen / @kchen247

2. BE HONEST
Step 1

3. What’s really keeping you from the
going to the gym?
• Often, “I’m too busy” is an excuse for something else.
• For me, “I’m too busy” is a euphemism for “I’d rather
nap” and “I’m too lazy to change into workout
clothes”.
• And secretly, it’s “I’m self-conscious because I’m so
out of shape.”

4. Be honest about the why and come to
terms with it.
• Remember why you wanted to start going to the gym in
the first place. Write it down as a reminder and put it
somewhere you can see everyday. It’s time to get fit!

5. MAKE YOUR GYM
WHEREVER YOU WANT
Step 2

6. Your don’t have to use a workout
machine to get a workout.
• The floor of your bedroom
is a great place to start.
• So is outside.
• Your own body can be
your weight, and the world
can be your treadmill
(cheesy but true!).

7. Your gym functions on your own time.
• If you really are busy, try to
squeeze in mini-workouts
during the day. Do a set of
10 pushups before you
take a shower. Go jogging
in that awkward half an
hour you have free before
dinner.
• Take baby steps. It’ll get
easier, I promise.

8. Invest in things for your “home gym”
that won’t break the bank.
• Invest in things that make your workout more effective.
• Feel more committed because you’ve made a financial
investment in getting fit.

9. MAKE IT ROUTINE
Step 3

10. Schedule it in when motivation is high
• Schedule 30min – 1hr blocks of workout time into your
week, and commit to it.
• Eventually, when it becomes part of your routine, it’ll feel
wrong to not go!

11. Anchor physical activity to things you
do every day
• Identify a workout activity
• Identify something you do every day that you could see
as a pre-cursor to the workout activity
• Combine them!* Say it like this:
• After I ____________, I will ______________.
• After I finish classes on Tuesday at 2:05pm, I will put on my
running shoes.
• After I brush my teeth, I will do 10 crunches.
*Method from BJ Fogg’s “3 Tiny Habits” course: http://tinyhabits.com/

12. MAKE IT ROUTINE WITH
FRIENDS
Step 4

13. Commit to exercise time with friends
and hold each other accountable
• Tell your friends you’ll meet
them at the gym. Are you going
to be the person that flakes?
• Plan a jog with someone you
haven’t talked to in awhile. You
can run and catch up at the
same time.
• Ask a good friend who has
made exercise a routine to help
motivate you and drag you (if
necessary) along whenever
they hit the gym.
P.S. Insanity is a workout video.

14. CELEBRATE
Step 5

15. A successful workout deserves a pat
on the back
• So give yourself one!
• And think about this: isn’t it
easier to start working out
than to prevent yourself
from eating the things you
love?

16. LET ME KNOW IF YOU’RE
SUCCESSFUL, AND SHARE
YOUR OWN TIPS BELOW!
I’ll be following these steps too. Let’s all be healthier
together!
Katherine Chen / @kchen247