Don’t have time – Fitting your workout around your day.

The number one obstacle people report when struggling to workout is time. As you begin to plan your fitness program pay attention to your time preferences – are you a morning person? Night owl? When do you have commitments you do not want to re-arrange? Then begin to fit your workouts in around those items.

For me, I like mornings better than evening workouts and I’m more likely to get them done. However, to make these happen consistently I need to have a solid bedtime routine to make sure I’m getting enough sleep. Plus, I have children who need to get on a school bus at a set time. Plus, I don’t want to dump the full morning routine on my partner which means my workouts need to fit before or after the morning school routine. I can also decide to workout on my lunch hour or after work if needed. Look at your schedule and see where you can adjust your time to fit in a workout.

Remember you can do your workout in smaller time increments. Sometimes it’s about fitting in more movement and activity throughout the day. Every hour I get up for 10 of the 60mins and do a quick set of something – push-ups, squats, arm curls (I have rubber tubing in my office), shoulder presses, etc. By the end of my work day I’ve performed 8-10 exercises in my strength routine. Since I am doing them in short bursts of activity I don’t worry about changing my clothes. Dressing out and travel are sometimes the things that kill the workout routine. They can take as long as the workout itself. In this case look for options near your location.

Can you find a hiking trail? Bring a bike to ride over your lunch hour or commute to work on? Is there space near your work space to use rubber tubing? If you are serious about making a healthy lifestyle change you need to get serious about your commitment to yourself. Where can you let go of items in your daily routine that aren’t as important to you? That don’t have as high of a priority for you right now? And replace that time with a commitment to your health and wellbeing.

Allow yourself time and space to practice making these changes to your routine. Give yourself at least 3-4 weeks while making a change – that’s how long it takes to create a new habit. When making changes remember it takes time and awareness. Allow yourself the time to study your own process of change and make small shifts toward your goal.

Engaging Family and Friends in Your Workouts:

We all know doing things with people we like can be really fun. AND when we have people to be accountable to we often do a better job of getting our goals done. When you set up a workout buddy – someone to check in with, meet at the 6am workout class, or do fun rides with you are more likely to follow through on those plans instead of hit the snooze one more time.

Just for fun … but maybe Chandler isn’t the best workout buddy after all …

It can be as simple as telling a friend or supportive family member about your plans, dreams, and goals. Then asking them the check in with you regularly so you aren’t tempted to skate over the difficult parts or ignore problems.

Plus, when you have someone to share your successes with it helps you deepen your commitment to your goals. Who will you put in your corner to make fitness more fun?

Products to support your healthy journey: 

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If you like this post try: 10 Rules of Motivational Rewards

photo credit: google images

What will you plant, water, and grow? It’s amazing how many of us want life to be different, yet continue to maintain the same patterns that got us where we are today. The power of the mind is great. When you shift your attention, your focus, your perception of what you see, what is available to you, and where you are going you set patterns for something new to arrive in your life. Where you put your attention is what will arrive. Are you ready to really move in a new direction? If so then it’s time to think differently about your path.

The Power of Standing Up

Often ignored yet so important. Standing up allows you to challenge the body in different ways, stretch and strengthen muscles used in sitting, work the core, and burn more calories. Standing up at least once an hour has powerful benefits for the body. When we sit too long the body becomes tight in key places – like the hip flexors. These muscles then pull on the back and create low back pain.

80% of Americans suffer with low back pain. In addition, sitting in chairs creates a supportive system allowing the core to let go. This too creates difficulty because all movement comes from the core of the body. When the core becomes weak movement becomes more difficult and often felt as back pain.

The body is built on balance – front to back, right to left, top to bottom. When one segment becomes weak due to inactivity it causes a cascade effect. Today perform a set of exercises moving from front to back and notice how the opposing muscles actual support each other during the work flow.