Staying Motivated

 

When it comes to working out, the first three months are the hardest to keep motivated and get going to the gym. However, the time when you least want to go to the gym is the time when you most need to!

I say that the first three months are the hardest because once you are over the hump of being completely out of shape your body and brain began to crave the endorphins from the workout and you just keep going back. In a sense, if you push through the first few months at the gym you simply become addicted to exercising and keep going.

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I’m one of those people that tends to commit to a cause for a while, and once my goal is accomplish I let it dwindle. I did this with my fitness this past month and feel awful to admit it. When I started the 25 Days of Fitness I was motivated to work, and I did. I lost about 6 pounds in those 25 days worked out every day and felt fantastic about it. Once I was done, I used my finals as an excuse to slack off, and continued to pay my fat tax for about a month.

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These last few days I’ve been good about it, and last week I was at the gym two days, which is more then I was the week before but really not enough. So here are some things I am doing to keep motivated and going to the gym.

Pencil It In

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Schedule a time to go to the gym and write it down in your planner. Really, when I pre-plan my weekly schedule I put in times to work out and consider it an appointment. My health is important enough to me to set aside an hour to two hours a day for exercise. I use to pencil in my gym time and I stopped over the last month. Now I’m back to it.

Get your spouse involved

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Two years ago when I started the P90X program, I would have never made it if it wasn’t for my husband supporting me and doing the program with me. The Mister has been super duper supportive of me, and has even gotten me off the couch to go running with him even though I would have done anything not to. In short, get your spouse or significant other or best friend involved in your workouts, they’ll not only motivate you but push you to do better.

Meet a friend

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Plan a time to meet a friend at the gym. Especially if you are working out in the mornings. If you ask a friend to meet you at the gym at a given time, you will more likely show up. This is my biggest and greatest motivator. My friend got me to sign up for a gym membership and introduced me to Body Pump, and when we make plans to meet at the gym we always end up going, even if both of us don’t want to.

Write it Down

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I have been slacking in this one. BUT, I always kept a workout log, with how much weight I lifted, what exercise I did, how many sets, how many reps and so on. It is a great motivator to look at where you started and where you are at a given time. While on a daily basis you might not see results you’ll see them when it’s written down. I also take pictures and measurements as I go along, usually about once a month.

Set a Goal

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Set a goal of how many days in a row you’ll go to the gym, and see if you can make it. Once you’ve made it, set a new one that is a day or two longer then the last. Speaking of this, my goal is to go 4 times this week.

So these are my motivators. What are yours?!

Anyone up for another 25 Days of Fitness Challenge? Or maybe a 30 Day Fitness Challenge? Let me know!

The New Fit or Fat?!

 

Today is Day 17 of the 25 Days of Fitness… and wanna know what I learned? Do ya?!

My body HURTS… I’m insanely out of shape, and have become obsessed with getting back into shape. The obsession and my nasty habit of perfectionism have kicked in … hence why the blogs have been lacking. I’m trying to put together the perfect guides, and plans and lists to help my self set up a system. I always need a system, some kind of an outline to guide me, otherwise I fall apart and give up.

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When I get obsessed over a topic, whether school, politics, clothing, cars, exercise… you get the idea… I start venting to my grandfather. My grandpa is one of those awesome ones who knows a little about everything, and while he can be grumpy and set in his ways there is always something I can learn from him. So in my insane hunt for a healthier lifestyle and my grandfather’s recent encounter and beating of cancer we’ve talked a great deal about exercising, losing excess fat, staying fit and eating healthy…

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To make a long story short, I was bestowed with two new books about exercising. My grandfather stated that they were his “health Bibles” and knowing the kind of health that man is in at 78… I’m going to say these babies are diamonds! 

 

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The books are both by Covert Bailey who is the author of four national bestsellers. He also happens to be a nutritionist with a Biochemistry degree from MIT. At the age of 78 he is still running, backpacking, skiing and kayaking and lives his life with the philosophy that “staying in shape should be enjoyable.”

I will be sharing my findings from his books with you very soon. For now I wanted to leave you with the Are You Fit or Fat? List which is the table of contents for one of the books.

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Fit people sing. Fat people float.

Fit people are fat-burners. Fat people are sugar-burners.

When Fit people eat sugar, they make glycogen. When Fat people eat sugar, they make fat.

Fit people have lots of fat-burning enzymes. Fat people have few fat-burning enzymes.

Fit people use fat efficiently. Fat people store fat efficiently.

When Fit people exercise, it is usually aerobic exercise. When Fat people exercise, it is often anaerobic exercise.

Fit people “waste” energy in everyday activities. Fat people “conserve” energy throughout the day.

Fit people have long, lean, shapely muscles. Fat people have short, round, fatty muscles.

Fit people can be overweight without being overfat. Fat people can be overfat without being overweight.

Exercise decreases hunger in Fit people. Exercise triggers hunger in Fat people.

 

Running out of breath … Day 13

 

Let’s start with this… I HATE RUNNING! But I always hear how great it is, how people love it and its such a good de-stressor.

 

Well, I’ve done the Couch to 5K, then never actually ran a 5K, stopped running because it was so unpleasant, started back up recently and loved running on the treadmill… but then I went for a run around the neighborhood and decided that I would never run again.

I remember a time when running didn’t seem so bad, it was just part of the sport and I did it willingly, without realizing that I was running. Now it’s just a chore. I can’t stand how stuffy I get, how my throat starts burning and my chest seems to tighten. It also doesn’t help that I go into a run with a negative attitude. So, I’ve spent the majority of the day looking up tricks and tips for new runners, because I really want to run a 5K and possibly a marathon.

One of the top suggestions I found was taking it easy when you start:

I know the Couch to 5K program uses the intervals, and I can get through it with little effort, however, it’s when I actually get out to run outside with hills, rough roads and stupid weather I start to regret my decision. I’ve read that trying a brisk walk outside for 20 minutes three times a week for three weeks can really get your endurance up.

I also like the idea of taking smaller steps then jumping into intervals, so I will be trying out a program created by Owen Barder who is an economist living in Addis Ababa, Ethiopia.

The training schedule looks easy enough, and this time I am going to be doing all of it outside. I feel that the treadmill is much easier then being outside. Does anyone else feel this way?

Keeping a log:

I have never truly kept a log of the workouts or exercises I’ve done. About two weeks ago I started using myfitnesspal.com and have loved the fact that I can keep track of what I eat and know exactly what goes into my mouth. I also like the fact that I can make notes about if I felt full or I didn’t have enough, then try and fix these problems for the next meal or day.

So I feel keeping a workout journal will be very beneficial. I had a weight training one when I was in high school, and it defiantly kept me accountable for how much weight I used, and kept me from slacking and putting on lighter weights. Hence I’ll be putting together a fitness journal to go along with my weekly workout. Ideally it will record runs, times, distance as well as strength training, other cardio work and weights used.

Hopefully these two steps will be sufficient into getting me back on track with running, and help improve my feelings towards the sport. I would love to claim that I love running sometime soon, but we’ll see what happens.

Q: Are you a runner? How did you get into running? What are your tips and tricks for newbies and haters?