Fit Remote Work Koala

3 Consistency Hacks for Fit Remote Workers

The most important part of fitness is consistency. However, working out consistently can be challenging. Especially for remote workers with rather flexible schedules. If you’re prone to put off your workouts until tomorrow or next week this article is for you. Respect the following consistency hacks and you will never lose the thread again.

1) The Sunday Habit

    Rigid workout schedules never work long-term. That’s why my number one tip is to take 10 minutes every Sunday to mark in your calendar which days you want to exercise or perform whatever kind of physical activity. Make sure to also note what time and where.

    Taking just a few minutes every Sunday will guarantee clear but flexible weekly routines that will keep you active in the long run.

    To ensure you don’t forget about your new Sunday habit, why not put a weekly reminder in your calendar right now? Set a date with yourself and commit to shaping your best self!

    2) Never Skip Twice

    “Ok, I skipped all the workouts I had planned for last week – now it doesn´t make sense to get back to it anyway” – Have you had that thought before?

    Most people manage to follow a routine for a while, as long as their motivation is high enough. As soon as life happens, they miss a workout, then another one, until finally their efforts get less and less and they fall back to zero.

    To not go down that road I recommend following a thing I call the Golden Rule.

    The underlying idea here is that missing workouts is inevitable. It happens, even to the best and most determined athletes. So, if it happens to you, don’t judge yourself. Rather focus on the next workout and make very sure that you don’t miss it. Get back to it. Asap.

    Following this simple rule helps keep the momentum and stay continuous – even in difficult phases.

    3) Always have a plan B 

    To get and stay fit as remote workers, we must be flexible. We must adapt our workouts to our day, not the other way around. That’s why you should have different workout plans for different situations.

    So it helps if we have the right routines for when we have no equipment (see the 3D Training Handbook), for when we have little equipment (I highly recommend a TRX or comparable sling trainer), and for when we find a nice gym close-by.

    In the best case, your routine collection consists of full-body workouts that include as many muscle groups as possible and train all 3 types of strength – power, growth, and endurance.