To make progress you need to hold yourself accountable

If you are looking for a way to keep yourself accountable, try marking down your movement days!

Here are a view examples of planning your workouts across your week to make it easier.

It’s important to keep yourself acccountable when you are trying to create the habit of completing your rehab, or making movement sustainable. When I’m programming for patients, giving them a plan as to when the rehab is going to fit into your day-to-day can make a huge difference in adherence. For injured athletes, it can also provide a routine which was lost when they couldn’t play their sport or attend practice or training with the team.

Having your workouts planned on a day per week allows you to plan them like an appointment. This way you can still change the RPE (effectively, how hard you are working) according to each day, but you will not have to plan what workout you are doing.

This reduces the barrier to entry and adherence to completing your required rehab, especially if it is a full workout with multiple days of rehab.

hamstring tear rehab planning

You can check out the Hamstring Strain Rehab program here.

Another option is to have a calendar or check boxes where you can check off when you have completed the required workout or rehab plan. Watching the check marks stack up (or a sticker like the days back in elementary school) taps into our reward system part of our brain.

workout your way through pregnancy workout planning

You can check out the Workout Your Way Through Pregnancy program here.

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