How to get over occassionall training and create better habits

Have you ever talked yourself out of going to a class? The reasons can be endless—and at some point, most of us have been there. There is almost always a reason not to show up. Busy schedules, work demands, and family responsibilities can easily push our own health to the bottom of the list. But when does an occasional no-show turn into a habit? Let’s talk about it.

The “Tank Percentage” mindset

Imagine yourself—and everything you need to do—as a tank with 100% capacity. If that tank is already full and you try to add something else, something else has to be removed. The key question becomes: How do we make training fit into the tank, instead of competing with everything else? 

Understanding your natural energy levels

The body often feels more energized after a workout. This is due to the release of adrenaline and endorphins during exercise, as well as improved blood flow and oxygen delivery throughout the body. Training in the morning or during lunch can actually help improve your energy levels for the rest of the day.

Everyone is born with a genetic predisposition that influences whether you are more of a morning person or a night person. Knowing this can help you build a sustainable routine:

• If you lack energy in the morning → Train first thing after you wake up.

• If you lack energy in the afternoon → Train during lunch.

If morning or midday training isn’t possible, evening workouts are still a great option. However, research and behavioral studies suggest it can be easier to maintain habits when they are completed earlier in the day—often before 1 PM—before social distractions and workload take over. Later in the day, decision fatigue can increase the likelihood of skipping a workout instead of staying consistent.

Tips from the coach: Training alone vs. training with others

Training with a friend can be socially rewarding and motivating. But what happens when your workout partner cancels? If you are truly committed to creating long-term change, your routine needs to work for you, regardless of others’ schedules. Most training routines don’t fail because people are lazy—they fail because of predictable mistakes. This is also an opportunity to lift our heads and find new social connections. After a while, you are going to recognize your neighbors in class, and possibilities for new doors in your life can open up.

Some other common habit killers include:

• Starting too hard and burning out

• Having no fixed training time

• Relying only on motivation

• Not planning for busy or stressful weeks

• Setting unrealistic expectations

Be Prepared, Stay Fueled, and Adapt

Life happens. There will be days when you can’t make it to a class. The important thing is to focus on your options instead of the obstacles. If you can’t make it to the gym—can you train at home?

That’s why we launched the Digital Studio—so you can train on the road, at home, or whenever life gets busy. Our greatest achievement is helping every person have the opportunity to build a healthier and stronger lifestyle, and we are confident that providing more options helps everyone stay on track. Because staying consistent is what ultimately leads to long-term success and ends the cycle of occasional training.