I am incredibly lucky that I always have, and always will, love working out. I love to challenge myself, sweat and work hard. I love to set goals, reach them and then set new ones. I crave the feeling of accomplishment that comes after a tough workout. Don’t get me wrong, there’s always that voice in my head telling me to stop, especially when I’m running, but I’ve gotten pretty good at ignoring that pesky little troublemaker. I entirely believe that being active, in whatever way works for you, is absolutely key to a happy, healthy life. Now that doesn’t mean you have to go to the gym, or run, or even lift weights, but it does mean that you have to move your body, everyday. I follow a very simple rule when it comes to exercise and that is to sweat every single day. It doesn’t mean you have to be dripping sweat beads off your nose each day, but I think achieving at least a healthy glow everyday is important. Whether you attend a yoga class, chase your kids, go surfing, or clean your house, just get sweaty! Motivation to exercise is something you have to work on often. If you don’t continue to work on your motivation, it will most definitely fade away and you may just end up back on the couch. For todays Get FIT Friday, I wanted to share a few tips and tricks that help me not only make it to the treadmill, but also allow me to push myself when I don’t really want to.
1. Get your iPod pumpin’.
There is no way I’d make it through most of my workouts if I didn’t have a good beat blaring in my ears. Before you head out for your next run, or plan to hit the gym, make sure you have a good playlist ready to go. Motivational music will not only make the time go by faster, but research has shown that listening to the right music can actually improve athletic performance. 2. Remember it’s only an hour.
This reminder helps me all the time. I always think about how I can do anything for 30 seconds, or 10 minutes, 30 minutes or an hour. I think about how later in the day I’m either going to have a feeling of satisfaction or a feeling of regret, so I should get on with it.
When you want to stop half-way through that 60 second interval, DON’T. You only have 30 more seconds to go and that’s nothin’. Remember, it’s only temporary. 3. Plan it out, schedule it in. This is absolutely key to my workout success.
I plan months, weeks and days ahead and I always write my workout down and take it to the gym with me. When I go to the gym without a plan, without fail, I always have a lacklustre, disorganized and unfocused workout that I usually cut short. So I always jot my workout down on a small piece of paper beforehand, that way I know exactly what I’m doing. I have an end goal and I don’t leave until I finish it.
Recently, I’ve only been planning about a week at a time because I’m not really training for anything right now, but in the past, I’ve planned up to 16 weeks at a time. If you have a long-term goal, you should most definitely take the time to plan out the steps required to reach it. Once you have a solid plan, make sure you schedule out time in your life to fit it in. 4. Accept that it’s hard, then learn to love it.
Exercise is hard. If it were easy, everyone would do it. If you’re new to exercise, you have to get used to feeling uncomfortable, and then learn not to be afraid of it. When I was a personal trainer, I often worked with beginner exercisers and they were never ready for how tough it was, they thought they were dying.
Yes, it’s hard and that’s the point. That’s your body and mind getting stronger, faster and more flexible. Learning to love it might be a little more challenging for some of you, but I promise if you keep at it, eventually you’ll begin to love working hard. Yes, it’s hard at the time, but it feels so good afterwards. After a hard workout I feel on top of the world, and even though I probably wanted to cry at the time, I’m never without a smile once I’m done.
5. Read fitness and healthy living blogs.
Reading fitness and healthy living blogs 100% helps to keep me motivated. Actually it’s one of the most motivating things I do!
If I’m every feeling a little workout ho-hum, all it takes is a read through some of my favourite fitness blogs to have me raring to go knock off some burpees. Seeing these fit women working their butts off and living to tell about is some of the best, most positive and inspiring motivation you can find. You can head over to my Blog Love page for a list of excellent healthy living blogs.
7. Change your mindset.
Don’t view exercise as something you have to do, it really should be something special you do for yourself; something to be enjoyed. To me a workout feels like a luxury that I always look forward too. It’s me time and it’s very important to me. I can just zone out, or zone in, and forget all my worries for that hour or two.
You have to find a form of exercise that you love so that it becomes something you crave and enjoy. Try group fitness classes, join a running club, try out a new sport or workout with a trainer. Continue to experiment until you find something that works for you. 8. Just do it.
Now for a little tough love, so it’s time to suck it up buttercup! Nike has always said it best, just. do. it. There are no excuses not to exercises, so just do whatever you have to do to stay active. Those are all the tips I have for now but I’d love to hear how you get and stay motivated! Please share your best tips in the comments because trust me, I need them too!!
For today’s workout I have a 100-10 countdown workout for you. It’s pretty simple but it’s not easy!
It can be easily scaled to fit any fitness level. If you’re a beginner, simply cut it in half, or even a quarter and start there. Otherwise, complete it as is, as quickly as you can while maintaining proper form. I did this workout on Monday and really enjoyed it, well…as much as you can enjoy something as evil as burpees! I think mountain climbers are actually my most hated exercise though, even more so than burpees. Ugh, they are so hard for me! I did the 50 in a row with no rest but it almost killed me.
As awful as they are, they are a fantastic core and upper body workout so I try to include them in my workouts every now and again. If you’re unsure what man makers are all about, I’m really sorry to do this to you. They are all of the following rolled into one: burpee, squat, row, clean and push press. Say whaaaaat?! You heard right, check it out:
I used 20lb dumbbells and did 6 at a time before resting about 20 seconds. So it was 5 quick sets of 6 and my heart rate was near close to maxed out!
I hope you found something interesting in todays Get FIT Friday post. xo -Deryn