Benefits of habit “Work out during TV commercials”

✓ Reducing sitting time
✓ Improves cardio condition
✓ Improves sciatica condition
✓ Keeps you more flexible
✓ Makes time pass faster

First step:

Once a day


1. Today, work out during 1 commercial break over TV watching session. Do so every day for 1 week.
2. Next week, increase the workout times to 2 commercial breaks.
3. Keep increasing, until you work out during every commercial break.

Helpful tips to make it a habit:

✓ Trigger your mind. Put your trainers or weights in front of your TV so you wouldn’t miss them.
✓ Let the app help. If you know approximately when your TV sessions start, put an alarm on this app to ring when it’s time to exercise as well.
✓ Reward yourself. Once you’ve gone a month of successful daily exercise during commercial breaks, reward yourself by signing up to real exercise group of your choice. You’ve proven to yourself that you can do it. Now it’s time to up your game!
✓ Celebrate small victories. Every time you perform this habit, congratulate yourself! Say “I’m awesome” or “I’m so cool” out loud and with a smile on your face.

Tips for beginners:

✓ Simple exercises. You won’t have much time during commercial breaks, so choose exercises that are easy to do. Push-ups, sit ups, crunches, jump rope. Start by varying these depending on the length of the commercial time.
✓ Sit with your gear. Before you start watching TV, put on your exercise clothing and sit your gear in front of you. Be ready to jump to it as soon as the commercial starts.
✓ Warm up. Before you start watching TV, we recommend doing a short warm up. Alternatively, once you’ve started utilizing more than one commercial break, use one for effective warm up and the rest for actual exercise.