April Fool's Day is all about tricks and playful deception, so why not use that theme to your advantage when it comes to your health? Sometimes, the best way to stay on track with fitness goals is by "fooling" yourself into making it fun and less of a chore. I have a few sneaky tricks I use to make my health routine feel more like a game than a grind. Ready to pull a fast one on yourself? Let’s dive in!
Making Cardio More Enjoyable
Since I sit most of the day for work, getting my steps in can be a challenge, even with “step breaks” throughout the day. So, on rest days from the gym, I sometimes find myself needing more steps to hit my goal. My best trick? Distraction. I set up my walking pad (a mini treadmill without incline that I store under my bed) in front of the TV and get moving while watching an episode or two of my favorite show or the first half of a game. Before I know it, I’ve reached my step goal without even thinking about it.
No walking pad? No problem. I do the same thing at the gym during tougher cardio—higher speed, more incline—by watching on my phone. Or now that the weather’s nicer, I take my walks outside with a good audiobook. You could even walk in place in your living room while you watch something if that works best for you. As long as I’m entertained, the time flies—and I can fool myself into forgetting I’m doing cardio at all.
Using the Buddy System
Teaming up with a friend, family member or coworker can make staying healthy feel more like a fun challenge than a chore. Set goals like walking 10,000 steps a day, cooking healthier meals, or journaling each day. Not only does this create accountability, but it also adds a social element that makes the process more enjoyable. My boyfriend and I do weekly challenges like this to keep each other accountable, and it works well because neither of us wants to disappoint the other. Creating a reward system for meeting a goal over a certain period is a great way to stay motivated, too! You’ll find yourself sticking to healthy habits because you’re having fun together, whether it’s cheering each other on or sharing tips. Plus, the friendly competition keeps things exciting!
Sneaking in Protein
I try to get at least 100 grams of protein a day, and if I can get a head start in the morning, hitting that goal feels a lot easier. My favorite way to do this? Protein coffee. Since I was already having coffee every morning anyway, this simple swap makes a big difference. My go-to is 6 ounces of cold brew concentrate mixed with a premade vanilla protein shake. Just like that, I’m getting at least 30 grams of protein before breakfast. I’ve also tried mixing protein shakes with regular cold brew or espresso shots for a protein latte, both solid options. Lately, I’ve been switching things up by mixing my cold brew concentrate with a protein shake I make myself using lactose-free milk (which has more protein but also because, well, tummy issues) and a fun flavored protein powder.
Some other ways I fool myself into getting more protein are: plain Greek yogurt in place of sour cream, protein or chickpea pasta instead of regular pasta, using powdered peanut butter mixed with water for a lower-fat and protein-rich option and snacking on turkey pepperoni.
Focusing on Non-Scale Victories
One of my main focuses on my health journey has been building muscle through weight lifting. Because of this, my number on the scale might not be changing as much as my body is, since I'm losing fat but gaining muscle. The increase in muscle can sometimes shift my perception, making me feel like I'm not losing “enough” weight or fat. To stay motivated and feel accomplished beyond just the number on the scale, I celebrate my non-scale victories. These might include things like improved sleep, more energy and clothes fitting better. Focusing on these wins helps shift your mindset and lets you feel more successful on your health journey, even when the scale isn't moving as quickly as you'd like.
And don’t forget to celebrate those successful habits that are more about overall health, like clearer skin from drinking more water or feeling less stressed after journaling consistently for a month—those count too!
Making healthy habits stick doesn’t have to be hard. By finding little ways to “fool” yourself—whether it’s distracting yourself during cardio, sneaking in protein, teaming up with a buddy or celebrating non-scale victories—you can stay on track without feeling overwhelmed. With a little creativity and support, you'll be surprised at how fun and rewarding your health routine can be.
Check out more ways to fool yourself this April Fool's Day with the other post in this mini-series: Fool Your Mind for a Healthier You: Make Habits Easy, Exciting and Beneficial.
Lexi Wojcik-Kretchmer is the TOPS Communications Specialist and Writer/Editor for TOPS News. When she’s not working at TOPS, you can probably find her at the gym, listening to audiobooks on the treadmill, finding good-tasting ways to get her protein in or curled up in the evening with a good book and her cats, Chimi and Little Man, by her side.
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Fool Your Mind for a Healthier You: Make Habits Easy, Exciting and Beneficial