It goes without saying that working out is the fun part of all of this. Throwing down with your friends, hitting PRs, making progress on your movements, and feeling accomplished after a sweaty session — that’s the good stuff.

Going to bed early, eating well, and getting to the gym? Those are the less sexy, but equally important actions that support what happens in your training.

As a longtime self-proclaimed workaholic, who has more than once had to squeeze in a workout on a lunch break or missed a meal after staring at a screen too long, I’ve learned to prioritize a few key habits that make workouts both actually happen and feel better.

Plan your workouts in your calendar

You might think this sounds overkill or abundantly obvious, but it really works. Set your workout each day in your calendar like it’s a meeting with yourself (the boss). If life throws a wrench in your day and you can’t make that meeting, you move it instead of canceling whenever possible. I schedule mine on a recurring basis, so it’s in my calendar without me having to think about it. At the beginning of the week, I look at what I have going on and move that meeting accordingly on certain days to ensure it still happens.

Bonus tip: I schedule a workout in my calendar every single day. For elite athletes or those with a more flexible schedule, maybe you can plan your rest days accordingly. However, I have found that if I schedule a workout each day, inevitably life happens, and I end up not making it one of the days in the week. Personally, I’d rather that be the case, instead of accidentally taking multiple rest days when unforeseen things come up. Every once in a while, I’ll end up going a full week or week and a half without resting, and then I just force myself to take a day off.

Make it easy

With any habit you’re trying to build or keep doing, reducing the number of obstacles is key. How can you make going to the gym even easier, and reduce the friction points? Maybe it’s packing your gym bag at night, bringing a snack to work so you don’t have to stop home before you go train, asking a friend to meet you at class to hold you accountable, or keeping your shaker bottle and electrolytes in the car where it’s convenient. What works best for you may vary, but I encourage you to think about how you can make getting to the gym as frictionless as possible.

Prioritize water, food, and sleep

I’ve always found that when I’m dehydrated, hungry, or overtired, I’m not only less fun to be around, but I’m way less likely to have a solid workout. Having good workouts, feeling strong and capable, progressing in your strength and skill work, being in a great mood at the gym, and having the gas to GO all rely on how you treat your body outside of the gym. Some folks will write these habits off as obvious or too simple to be effective, but there’s a reason they’re staples — they ARE effective.

When you eat well (which is specific to you), you feel energized and fueled, rather than hungry or sluggish. Aim for sufficient protein, healthy fats and sufficient carbohydrates at each meal to create a well-rounded day of eating.

In my opinion, anyone who thinks they don’t need a lot of sleep hasn’t tried consistently sleeping enough — and believe me, I used to be one of those people! Try to slowly move your bedtime earlier to maximize your shut-eye, and your body will not only thank you for it in the metcon, but in your recovery as well.

And hydrate yourself! Your water intake significantly increases when you have a water bottle with a straw, and make sure to keep it near you and refill it often throughout the day. If you really struggle in this department, set reminders on your phone or download an app that gamifies your water consumption.

Add in active work breaks

If you’re at a desk all day, it’s easy to unknowingly end up in unideal positions that increase tightness and poor posture. There have been many times that I’ve sat criss-cross applesauce, hunched over for hours at a time, and then the first time I get outside and stretch my legs is when I leave for the gym, wondering why my hips and back hurt. Anyone else?

It doesn't have to be long or time-consuming, but make an effort to get up with some regularity and do a lap around the block or in/around the office (vitamin D exposure is a plus for energy levels!) to move your legs, bring your shoulders back, and give your eyes a rest from screens.

After reading these tips, where can you improve? Pick one thing to focus on this week, SHOW UP and really hit the mark, experimenting with ways to hack your habits and KEEP doing the thing, before adding the next. Your body and training will thank you for putting in HARD WORK both in the gym and at home, allowing you to continue to MAKE YOURSELF PROUD.