Staying motivated to exercise can be a challenge. Last week my kids started school and this week they all start soccer. Just thinking about the running makes me tired, and its only going to become more intense in the next few weeks. So I have to be ready to keep exercising or I’ll never reach my goals. Here are some ideas to keep you motivated, too.
Schedule your exercise just like you would any other appointment. This will help you begin to see your workouts as another part of your day instead of something extra you have to do.
Find a workout buddy – I don’t always get to workout with my two favorite workout friends but just chatting about it re-energizes me to keep going.
Write down your fitness goals. This can help create more concrete ideas surrounding what you want and what you are willing to do to get it. Once you’ve written it down cut out pictures that help you visualize your goals. Paste your goal sheets everywhere you’ll see them each day – the car, office, your closet, bathroom, on the fridge – you get the picture.
Commit to yourself. You are worth the time and effort. Delegate household chores where you can and drop to-do items that are not necessary. Sometimes we just do things because we always have or think we need to. It may be that it is an old need and is no longer serving you now. Take an honest look at your schedule and clean it up to create time for the things you really want in your life now.
When you feel good you are better able to care for others, however I meet many people who feel like taking time for themselves is cheating. Honestly, that’s not the case.
You can’t help others if you are wiped out. Be it from work, school, home life, or an illness if you are overwhelmed your ability to help those you care most about can be compromised. Instead schedule time for you everyday. During this time do something that re-energize you. Maybe its a walk, reading, cooking (for fun not because you have to), a bath, time with friends, or other activity that allows you to “get lost” for a short period of time and regroup.
It doesn’t have to be a long personal session but it should be something you enjoy doing and it shouldn’t be something you feel like you have to do – no matter how much it might be good for you.
On Monday we looked at our lives subjectively. Are there areas I feel out of balance and I can I see ways to change. On Wednesday we took an objective look at how we spend our time and decided if how we spend the majority of our time is how we want to spend the majority of our time. Today we look at 5 ways to manifest better balance into our lives.
Once you have determined areas of your life you want to change it is easy to blame why you don’t change on others:
- My kids need too much
- My significant other doesn’t want to eat healthy
- I have too much to do
- I am taking care of my parents
the list could go on.
The bottom line is – change is hard, there is a reason you are caught in the patterns you are caught in, and if you really want your life to look different you will have to figure out ways to make that happen. Small steps can make that happen.
Here are some ideas to get you started.
- Write down your goals
- Delegate – are there jobs you do (laundry, cleaning, cooking, errands, car pooling) that others could do. Hint: they will do it differently than you and that is ok.
- Create some boundaries. Do you need to tell people no more often – “no I can’t cook X for the upcoming pot-luck”, “no I can’t coach soccer this fall”. Get clear about what you want. This is critical to honoring yourself and others in your actions. Be kind, open, and honest when turning down offers and be ready for resistance from people who are used to hearing yes.
- Create a goal poster – clip pictures of your life vision and set the intention to achieve them. Place it where you will see it often everyday.
- Commit to live with intention. In each moment ask yourself if this is what you want to be doing/thinking and honestly listen for the answer. When you find yourself answering no decide what you do want to be doing and make efforts to move in that direction.
These are not suggestions to shrink from life responsibilities. All of us would rather be doing something else at times but by listening to what you would rather be doing you begin to see a pattern of what is working and what is not working in your life. By visualizing what you want you are better able to recognize activities which might move you in that direction. In doing those activities more often you are more likely to get the life you want one step at a time.
As I enjoy a much needed summer break I thought I would focus on wellness this week. Being healthy isn’t just about being physically fit. In fact, that is only part of the equation.
Being healthy has many layers. Wellness can be thought of as a wheel (think pie – sorry to be using food but it works!) encompassing such things as career, relationships, and culture (the slices). It is important to examine each area to understand where you may be losing energy and in need of better balance (one slice is huge and the others slivers)
Although, my background deals mainly with physical health I can’t ignore the impact the other areas of wellness have played in my personal training clients’ success or failures.
Do you feel out of balance in any areas of your life? Have you thought about how they might be effecting your efforts to be more physically healthy? For example: Do they impact your food choices, your exercise habits, or your motivation and confidence levels?
After noticing how these imbalances are effecting you can you see ways to change and stop patterns of behavior? Sometimes just noticing can be so powerful the choice to changes becomes easy. Other times it may be incredibly difficult to change even though it becomes obvious you are self-defeating the hard work you are doing (or have done) to live more healthy.
Take some time today to notice the impact other areas of your life may be having on your physical health. In our next posting we’ll look at ways to bring better balance to life.
People have all sorts of reasons why they can’t exercise more…or should I say excuses? Working out doesn’t have to break the bank, take tons of time, or cause you to stress more. Working out is about priorities and putting yourself behind your efforts.
Working out does not have to cost a dime. Many spend quite a bit on poor food choices, and then complain they have no money to spend on health. How much is your cable bill? What’s it doing for your body? What about your trips to the mall, eating out, the bar – how much are your habits costing you? Are they still worth the extra weight, poor sleep, added stress? See below for ideas.
Working out does not have to take much time. Ever sat through an episode of a TV show only to think it was dumb? Why did you waste your time? How about when you sit through one and because it ended you watch the one right after it? Half of many TV programs are commercials, so even if you like the show, you could do some activities during commercials, or better yet, you could do activity through the whole show! There is a half hour of activity and you did not spend any money or have to find any extra time.
Working out does not have to be a huge change. If you start it will snowball. What about working activity into your life? Quit driving around the parking lot looking for the closest spot – there is your extra half hour of time. Park as far away as you can and walk in. Take the stairs instead of the elevator whenever possible. Walk instead of drive, sometimes it’ll take you less time to walk, than to get in your car, start it up, move it, sit at the stop lights, move through traffic, and find another spot to park. Get wild buy a bike. If you don’t need a parking pass for your car – there is your extra money. (Worried about winter biking, there are many who bike all year long, and I am sure they could help you get started. Not to mention the cool fat tires you’ll get to use.)
It is no one’s responsibility to get you moving. It is no one’s responsibility to make sure you are choosing actions that correspond with your goals, and it is no one’s responsibility to make sure you follow through with your goals – its all you. Make the choice today to be accountable for your actions and in control of your choices and ultimately your health.