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!

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?

Setting plans in stone

 

Welcome to day 10 of 25 Days of Fitness!

“Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.” – Mario Andretti

It just happens that Mario Andretti is one of the best race car drivers in the world. He is a world champion racing driver, and one of the most successful Americans in the history of race cars. He also happens to be one of the only two drivers in the world who have won races in Formula One, IndyCar, World Sportscar Championship and NASCAR!!!

Being the car obsessed nerd that I am, I had to quote him when it came to motivation. I mean a motivation quote that sounds nice is one thing, but one that sounds nice and comes from someone who can back up what he says is a whole different picture.

I must confess that I only did a 30 minute walk yesterday, and the only exercise I got today was walking on campus. However, I have a good excuse, I had ended up staying up till about 1 AM trying to finish my chemistry homework (for that class that I kind of need to pass) and then had to get up at 6 to actually make it to class and take a quiz. So I got a grand total of about 4 hours of solid sleep, and had every intention of going to the gym until I got home, set down on the couch and realized how exhausted I was.

To make up for this I’m going to do double duty at the gym with a day of cardio in the morning and in the evening.

I’ve really been trying to set up a good system for myself to both lose the extra fat, gain a bit more muscle and definition as well as turn the whole thing into a routine. I’ve been really successful with a few things:

Drinking a ton of water

If you didn’t get a chance to read the post for day 2, head over and read it. It’s all about drinking water and why it is good for you. I must say that drinking more water has been hard, trying to remember to drink it is the hardest part for me since my little mind cannot remember to do so unless I drag my water bottle around with me. So that is exactly what I’ve been doing!

Getting more sleep

While yesterday was an EPIC FAIL for getting sleep, I’ve been really good about getting my 8 hours of sleep, and have seen a world of difference in my energy levels. I also don’t wake up cranky or frustrated like I use to.

Eating breakfast

Breakfast has always been a meal I’ve skipped, not because I don’t like food or want to lose weight by skipping meals, but because I don’t roll out of bed any earlier then 10 minutes before I’m suppose to leave the house, which leads to running at least 30 minutes late and for some reason I justify skipping breakfast. This past week, I have had some form of breakfast every day, and I’ve been able to control my hunger much better… it could also be the Fat Burner that I started taking… hummm.

Finally:

Going to the gym and exercising daily

Once again today was an EPIC FAIL, and makes me a little depressed, however I have been sticking to getting some kind of an exercise every single day which is the contributing factor to my almost 5 pound weight loss (I just danced a little jig)!!!!

However, like I said before, I really want to get into some kind of a routine that will allow me to stick either strength training, cardio or Body Pump at the gym.

So here is what I’ve come up with  

Mondays: Body Pump

Tuesdays: Strength training (Upper Body)

Wednesdays: Body Pump (Cardio)

Thursdays: Strength training (Lower Body)

Fridays: Cardio

Saturdays Strength training (Rest  Day??)

Sundays: Body Pump

I know that I should really include Rest days in this as well, and I’m working out on what I want to give up. I might replace a day or two of the Cardio with Body Pump.

Q: Any suggestions on how to set up my schedule. I might have to forgo a day of Body Pump, and I’d give up Monday because I am not the biggest fan of the instructor. hummm….

Q: What does your workout routine look like? Do you have set days for certain things? I really loved the way P90X was set up and have contemplated going back to that schedule as well.

Spending the day on the slopes

I’d rather be a failure at something I enjoy than a success at something I hate. – George Burns

Update:

Yesterday was a tough day for me. I was completely exhausted due to lack of sleep, which resulted in me being a grump all day, and by the time I got a breather so that I could go down and exercise all I wanted to do was sleep.

It really took a lot for me to get off my comfortable couch, leave my sleepiness behind, change into workout clothes and get to the basement. I was going to do another one of the Couch to 5K runs, but my knee’s been bothering me these past few days (I injured my knee a long time ago, and it’s always been a pain in the butt), so I opted for the elliptical which is a lot easier on the knees.

I didn’t quite get to the 30 minute mark, and had to force myself to get to the 300 calorie mark, but I did it. I am a little sad that I was about 8 minutes short of the 30 minute workout goal, but I’m going to cut myself some slack since I actually got off the couch without anyone having to force me off.

On the brighter side WELCOME to Day 6 of the 25 Days of Fitness!!!! 

If you’ve missed out on the first 5 Days of the challenge you can catch up here:

Day 1: 5 Reasons to Exercise

Day 2: Baby Steps to a Healthier Lifestyle – drinking more water

Day 3: The Four Basic Elements of Health

Day 4: Foundational Supplements

Day 5: Performance Supplements

I’m going to keep it nice and short for today, since the Mister and I are heading to Keystone for the last two days of skiing. The resort closes on the 10th (Sunday) and we really wanted to get one more day of riding, since our seasons has been so lame… due to not getting seasons passes.

So today I want to stress the importance of not giving up. For me, this is key. I haven’t seen any results in the month and a half of going to the gym, working out at home, and running. However, I know that I haven’t been putting in a full effort, but it’s still disappointing not seeing any results.

Our best-man of honor (yup we just had our best friend at our wedding, who shared both the role of the best man and the made of honor… if you didn’t pick that up from the title) always says Success is the Best Motivator… Hence you got to keep going, and the second you start seeing results you’ll want to do more.  

My motivator is knowing that I use to look good, and use to fit into my jeans. I’m also motivated by the fact that I feel better after exercising. It feels so good to have the sore muscles that let you know they’ve been working. It feels so good to feel all the gunk leaving your cells as you sweat through a workout. I just love it.

I've also taken to printing out pictures of me and some of my role models, and sticking them on my bathroom mirror, car dashboard, laptop and netbook desktops and so on to keep me motivated.

Q: What is your main motivator when it comes to fitness and health? Do you set goals to reach?

A weight loss challenge

 

One of my favorite bloggers (Meghan) is participating in a weight loss challenge presented by Mr.&Mrs. Smith, so I am going to link up with these girls and play along. Since my 25 Days of Fitness are hopefully leading me to a weight loss, I’d like to keep it up through the 8 weeks and see if I will be able to get to my goal weight.

 

I am technically in the weight range for my height, however I’ve gained about 20 pounds of marital bliss weight, which I’d like to get rid of so that I can fit back into my jeans and dress pants.

 

I am 5’7’’

I weigh somewhere around 146 pounds

I’d like to be at about a 125-130

My goal is to lose about 15 to 20 pounds

 

I would be very happy with just 15 pounds so I’m setting my goal at this for the next 8 weeks, however it would be fantastic if I could lose 20. However, I am also taking into consideration that building muscle is going to cause a weight gain, since muscle weighs more then fat. However, my true measure of my weight loss will be if I can fit into my jeans, the ones that use to fit me like a glove which I have to fight and wiggle to get into now.

 

Here is my plan:

 

Exercise-wise I plan on continuing with my 25 Days of Fitness challenge, running Couch to 5K, taking Body Pump classes at the gym 3 days a week, and lifting weights in-between. Monday, Wednesday and Sunday are my Body Pump classes, before class I usually spend about 30 minutes working on my legs. On Tuesdays, Thursdays and Saturdays I run, work on abs and throw in some other upper body workouts. These past two days my knee has been bugging me so instead of running on the treadmill I’ve trades up and have been using the elliptical (much softer on the knees).

 

Diet-wise I plan on using more supplements (you can read all about them here, and here). I am also using myfitnesspal.com, to track my exercise and calories. I am going to try and stick to a 1200 calorie diet. This is the first time in my life that I am counting calories, so wish me luck.

 

I will be weighing in on Wednesday nights.

 

Sorry this is a day late guys!

I’m very excited to have a goal set and have people motivating me to move towards it.

Hello! Summer vacations and new bikinis! Woohoo!

Good luck all!

Strive for Progress, Not Perfection…

 

Welcome to day 1 of the 25 Days of Fitness!

Today, being the first day of my little challenge, I’d like to talk about motivation. I know that a major reason that I start slacking when it comes to exercising and fitness is because I lose motivation. I start fitting into my jeans and forget about going to the gym, then the jeans start feeling uncomfortable so I start back up, then I stop, and it just a vicious cycle that needs to stop.

Many people set weight loss as their goal, and when they achieve it they forget about having to maintain the weight in order to kick the stupid little cycle of gaining and losing weight. And here is the hard part, in order to maintain the weight loss many of us need a lifestyle overhaul! This means not only constantly and continuously going to the gym and staying active but also changing our eating habits, drinking more water and less soda, watching what goes into our mouth and making sure that we balance out everything. However this is a post for another day in the challenge. 

Back to the original topic for this post… MOTIVATION

There are lots of things I am trying out for motivation these days, including sticky notes on my bathroom mirror of motivational sayings, laying out my workout close in plain sight so that I will put them on, putting on my old jeans to measure how far I can pull them up, and of course reading up on why exercise is important. However, my biggest motivator is my grandfather, who survived lung cancer at the age of 78 due to his excellent health. Six days after surgery he was out of the hospital, breathing at a 100% with only 3/4 of the lung capacity he use to have!

So here is my little motivation for you all:

5 Reasons Exercise 

1. You will feel better!

First and foremost! No matter if this is your first day of exercising or your 100th, you will feel better after just 30 minutes of exercise. This is mainly psychological, the fact that you got yourself off the couch and doing something gives you the knowledge that you are on a journey to fitness, which in turn makes you feel accomplished and better. There is also the whole endorphins deal, which is connected to your brain and therefore links right back into the psychology of exercise.  

2. You will also look better 

This might take more then just a day of exercising but once you start burning fat and building muscle you will see a difference in the way your body looks and feels. You will not only build strength but also develop better skin, and a healthier overall appearance. It really is true that exercise makes you glow!

3. Improve health

The better shape you are in the more boost your immune system is getting. So when the nasty flu comes around your body is ready to fight it off. This is of course not a guarantee against every illness, but by regularly exercising you increase your chances of staying healthy and feeling better.

4. Weight loss

Of course this one has to make the list! Ever wonder why there are so many different diets out there? If one works, why do we need all the others? Diets work for some people, and some work better for a group then other’s do for another. However, the best way to lose weight is through exercise, just make sure that your calorie intake is less then the calories used.

5. Increasing stamina and confidence

I’m going to knock out these two together, since they go hand-in-hand. The more you exercise the stronger your heart gets, which means it will pump more oxygenated blood through your body. Oxygen is not only needed for us to breath but it is one of the key healing tools when it comes to our internal organs including muscles. Hence, the more oxygen you can get into your body the better! Regular exercise will also develop muscles and enable you to work your body for longer period of time without getting tired. The stamina that you build leads to a better looking and feeling body which in turn boosts up your confidence.

BooM! Winning! 

(I couldn’t help but include this)

Please check back later this evening for my update on my work out. I will be heading over to the gym at around 5 PM Mountain Time.

If you are participating in the 25 Days of Fitness link up below and share what you’ve done for the day, and any tips you use for motivation.