Training Update
Recently, I’ve been struck with the dreaded ‘can’t be bothereds’. Lately I can’t be bothered putting my all into any sort of exercise program. I’ve still been going through the motions and turning up, but haven’t really been giving 100%. I put this down to injuries and cold weather, during the long winter that we’ve had this year. Thankfully we are now into spring, and it’s time to toughen up and get back to my usual enthusiastiasm and consistency.
Bearing this in mind, I’ve been looking back over the blog and found the post below that was written in 2015, and have updated it to fit in with what is happening today.
My ten top tips
Here are a few snippets of my advice to help you be more consistent with your fitness routine or exercise program:
- Exercise early in the morning. Set the alarm for an hour earlier, and get it done, before the day begins. This is the time of the day that ‘life’ and excuses don’t usually get in the way of you doing what you want.
- Make sure you choose a fitness activity that you enjoy. Don’t enjoy running? Don’t do it. There are plenty of other activities to choose. It may sound basic, but it’s true – if you don’t enjoy doing it then you won’t do it for long.
- Enter an event such as a fun run. There’s nothing like the fear of a looming event to get you out there exercising and not skipping training sessions.
- Every session doesn’t have to be a killer workout. It’s ok to have the occasional workout that is less intense. My suggestion is to choose one day each week for a recovery activity such as yoga, pilates or body balance. This session could also be a quiet non-strenuous walk with the dog.
- There will be days when you just will not feel like training. When this happens, give yourself permission to do a short session and then leave – maybe 15 mins. Most times, you will find that once you get started, you will keep going long past that 15 minute mark.
- If early morning doesn’t work for you, then choose a time of the day that suits you, and try to set your routine around it, so that you are able to exercise at that time every day.
- Set some realistic goals for yourself, so you have something to strive for and a reason for making time to exercise. I set my goals in 12 week blocks. I don’t always achieve all of them, but they are a huge incentive for me to keep going, when my body or head is screaming for me to stay in bed.
- Do you have a friend who could be your exercise buddy? This is a huge motivator for some people. You wouldn’t want to let your friend down by not turning up. Also you and your friend can do your workout together and support each other in reaching your goals.
- If weight loss is one of your goals, do you have an outfit that you dream of fitting into one day? Hang it where you can see it regularly or put a photo of it in a prominent place. This can be a huge incentive to lose those kilos.
- Purchase a Heart Rate Monitor or Sports Watch. You can then track your times and the total calories you burn in an exercise session. I find this a very motivating tool. Challenging myself and aiming to improve on my stats puts a level of fun into exercise
My favourite tip
For me, the most important of the above tips is to exercise early in the day, before ‘life’ starts to get in the way. When I’m on track and sticking to my program, my alarm is set for 5.30am or 6am at the latest. Even when I’m being a bit slack, as I have lately, I’m usually in the gym by 7.30am. It takes serious dedication to climb out of bed at this time, but it’s such a great feeling, to have the exercise done before the day begins.
The reaction this gets from friends always astounds me. Non-exercisers just don’t get it. Why would someone get out of bed so early to exercise? Of course they decide on the spot that I must be a raving lunatic. Perhaps I am, but I know that my feeling of well being is hugely enhanced when I start early in the gym. Otherwise, I would quite easily lay in bed for another hour or two.
These are the tips that help me to stick to my exercise program. Most of these tips, I’ve used for many years but have developed them and become much more consistent with them since becoming involved with Michelle Bridges 12 Week Body Transformation in 2010.
What is your top tip for sticking with an exercise program? I’d love to hear your tips and promise to reply to all comments
Morning is the biggie for me. If I stay in bed and don’t get up for my walk, not only does the day tend not to start well, but I don’t get the exercise in afterwards. It truly is the best way to start the day – plus no matter what sort of hell your day descends into you have one big tick on the board.
Another thing for me is that I work from home & on my bum so incidental exercise is a challenge. I sent a notification on my Fitbit every 30mins to get up and moving. I have a little path around the house that I know is 300 steps. It’s small, it’s incidental, but it gets me off my butt.
I agree Jo. An early starts gets you on the right path for the day. I love the way you increase your incidental exercise. I do so
Thing similar when my Garmin tells me it’s time to move
Love your tip to give yourself permission to go even for just 15 minutes. It’s so true that we usually end up exercising for much longer. The trick is to get started.
Often getting started is the hard bit Leah. The 15 minute rule usually works for me when I’m feeling blah
Love all of your tips, Jennifer as they are doable! Thank you for being part of #MLSTL and sharing your fitness tips. I liked particularly your tip about trying it for 15 minutes. Usually we find if we make a start we continue on but if not, at least we’ve done 15 minutes more than we would have. It really is all about our mental attitude and some days we just have to be kind to ourselves. I find lately I need a recovery day or two and then I’m motivated to get back to my running or workouts. The other important point you covered was to enjoy what you are doing so that keeping fit doesn’t become a chore. There are so many ways to keep active that there is something for everyone! Have a fabulous week and hope you are feeling better. xx
Thanks Sue. Pleased you agree with my tips. Feeling much better and more positive now. You know I think that I love #MLSTL and look forward to reading such a lovely lot of blogs
I’ve been feeling a little demotivated Jen although I have been consistent with my 30 days of yoga and running most weeks twice a week. I feel I’m ready to get going again so December I’m doing Fitmas. Your tips are sensible and I agree about getting moving before the day gets away from you.
Don’t be too hard on yourself Sue. ypure still making movement a priority. It’s not always easy at this time of the year. Fitmas looks great and worthwhile doing. I had considered it buthave enough going on. Thanks again for visiting
Yes to exercising in the morning, for me if it doesn’t happen then it really doesn’t happen. I like to mix up my exercise program and walk on some days, Pilates on others and gym on others. That minimises boredom and ensures I am getting a full body workout over the week. And yes turning up and doing just a little is better than nothing at all and it puts the brain back in shape as well. Pinning this
Thanks Jan for reminding about variety. That’s very important. Like you, I like to mix it up to keep things interesting. Thanks for visiting and for sharing
Lots of great tips Jennifer but I must admit to not liking any strenuous form of exercise – and I certainly won’t be getting out of bed at 5.30am for anything other than a plane flight! I always admire people who are into physical fitness, but I’m just happy being a plodder and aiming to do my 8,000 steps a day as my main goal – a Fitbit did help me with that part of things so I can tick one of your points + I walk in the mornings so that’s two points – I’m on a roll!! #MLSTL 🙂
Leanne if you’re walking then you’re doing something for your health and that’s great. Like The tip said do something that you enjoy
Hi Jennifer, I can totally understand the can’t be bothereds and congratulate you on being able to carryon with gym work regardless. I try to get the morning activity done but the cold winter mornings aren’t too conducive to getting up early. I like all your tips and agree consistency is needed. Hope you’re feeling ok and I’ve shared this for #mlstl
Thanks for visiting Deb and for sharing. I’m well thanks just need a bit more sunshine here to feel great again.
Hi, Jennifer – These are excellent tips….and are very timely. I just got back from my dog-walking group (very low intensity). I had planned to go to the gym….but am sitting her blogging. Your post has reminded me to close the computer and get my butt in gear!
🙂
Pleased to be of service Donna
I so love it when someone says I don’t have to run. I’ve tried it, I don’t like it, and nor does my body. So many other options. Thanks for tips.
Christine it was such s relief to me when I gave up running. Thanks for visiting
I am learning if I want to achieve my daily step count goal, I need to walk in the morning before starting my day. I get up early enough, the problem is I spend too much time journaling and meditating. I’m making progress though…
Did I ever need to read this Jennifer! I’ve had some medical issues and have backslid from the great exercise routine I had. I’m determined to get back in the groove. Definitely an early morning person who likes to get it done. I also think, for me, a fitness club membership helps with my motivation. I consider it a ‘preventive’ investment. I’ll be sharing this on social media for #MLSTL
http://www.meinthemiddlewrites.com
Pleased this post was of use to you Mary Lou. Good luck with your medical issues. Hope you get to enjoy being active again soon
Good to hear you’re making progress Mary Lou. All progress is a bonus
Great tips – on the days when I am able to exercise, morning is best for me too. I am in a bit of a catch 22 as I need to keep moving to stop my chronic illness from causing deconditioning, but the chronic illness/pain can stop me from even getting up in the morning. But it is good to push through the problems and it helps mental and physical well being – thanks for sharing on #mlstl. I have shared on my regular feature Monday Magic Inspiring Blogs for You on PainPalsBlog, Claire x
So sorry to hear of the pain you are dealing with Claire. Kudos to you for pushing through the pain when you’re able to. Thanks for visiting and for sharing
This is a really helpful post. Mornings don’t work for me on a weekday so need to make sure I get back into exercising on an evening and weekend.
Oh I agree. It’s often a balance between exercise and blogging.
Rachael I think it’s ok to vary the time of day that we exercise if that is what we need to do to fit it in to our lifestyle
I so need to get back into exercising. I would say it’s time but that time is spent blogging. LOL! I hate exercising, that’s my problem
A friend to go with definitely helps me. Exercise and I need to get together agsin soon.
It definitely can helen to have a workout buddy. Thanks for visiting
Love these tips!
I agree, if I don’t do exercise in the morning, it’s a struggle later and often, I can’t be ‘bovvered’.
For me the trick to consistency is doing the exercise early. Thanks for visiting
I totally get all your tips… Now I just need to follow them!
Thanks for visiting Ritu
Yes, choosing a fitness activity you actually enjoy is so important.
Team sports are never going to be my thing, but there are a lot of other types of exercise out there that I do look forward to doing. 🙂
I’m not a fan of team sports Lydia. Thanks for visiting
This has come at a great time for me as we’re just changing seasons from Summer through to Winter & I’ve lost my fitness mojo. I read this and you are so right! Setting my alarm early 😀👍👏 thanks!!
I’m so pleased Sam that you felt this post to be of benefit. It’s difficult when winter looms and you just want to curl up by the fire with a book. Look forward to reading more of your adventures.