johnmdemarco posted on January 07, 2010 05:04
Even though I’ve been working out steadily since I was in college, I don’t always feel like doing it. Yet, fitness has become so ingrained in me that it’s almost part of my DNA.
At this moment many folks are entering “week two” of their all-new, 2010 health and fitness commitments, and a month from now many will have burned out or become discouraged. How can you avoid getting into this negative space? I have some ideas that have worked for me and stood the test of time. Here’s five of them:
1. Embrace a Consistent Time
I’ve learned that for a workout lifestyle to be sustainable, it must be convenient and dovetail nicely with the other responsibilities of the day. For more than a decade, the best time for me to work out has generally been the wee hours of the day. That doesn’t work for everyone, but I find that is when I have the most mental and physical energy. My spouse and I take turns hitting the gym or the jogging paths since we have kids at home; with a little partnership and give-and-take, this is very workable. Others may find they can get into a rhythm better at midday or at the end of the day. No time is the right time for everyone; find what works for you and stick with it.
2. Sprinkle in the Spice of Life
Keep your body—as well as your mind—off guard and on edge. Predictability eventually sours many of life’s endeavors, and it can create a certain dullness or lack of progress in your workout routine as well. It’s not hard to spot folks in the gym who do the exact same thing week after week and never look any different. So change things up; tackle different types of cardio such as running, Stairmaster, recumbent bike, upright bike, treadmill, and so forth. Throw in some Zumba, Pilates or Yoga, and by all means do a variety of strength-training exercises involving weights and bands. And stretch. Hit all of the different muscle groups on a frequent basis, and surprise them by coming from different angles and routines. The body, like the mind, loves a new challenge, and the extra endorphin kick will stimulate your motivation and passions as well. You will see results and that will inspire you to stick with it and transform a resolution into a lifestyle.
3. Buy Attire That You Like
It’s okay to make that investment in a few high-quality fitness outfits that create both comfort and confidence when approaching your workouts. I’m not encouraging everyone to necessarily rush straight to spandex, but wear clothing that communicates to your heart and mind, “Hey, I’m serious about this fitness thing.” As silly as it may sound, I find I’m not nearly as motivated to work out if I’m wearing a baggy t-shirt or a pair of sweat pants; to me, those are “chillaxing” clothes and not exactly take-the-hill, give-it-all-I-got items that help me feel fit and strong. Take your time when shopping and find what works for you. It’s not a vanity thing; it’s a pragmatic step.
4. Feed Your Mind
I am seldom at the gym without reading material. Some workouts lend better to holding a book or magazine than others; it’s easy to read while on the recumbent bike, but downright difficult when running as hard as I can on a treadmill. In recent years I’ve found the joy of downloading some quality audio books onto my digital music player, so I can learn and grow “hands-free” while getting a great workout. When my mind and body are both being super-charged, I feel great about life; the better the content flowing into my ears or being absorbed by my eyes, the more vigorous I tend to exercise. And with so precious few moments to read in our busy lifestyles, this is a great way to multi-task (one of my least favorite word combos, I must admit).
5. Eat Well, Rest Well
Finally, ensure that your diet and sleeping habits are congruent with the intensity through which you are taking your body several times per week. A healthy diet of high fiber, low fat foods combined with plenty of water is the essential fuel that sets the stage for quality workouts. Ditch the extreme diets that call for you to skip carbohydrates or proteins or only eat chicken livers for two weeks, and instead embrace moderation in all things. (Yes, I know that one extreme diet has “worked” for your friend, but he/she will burn out from it sooner than later, trust me.) And get at least seven hours of rest each night so that you give your muscles enough time to heal and boost your immune system in general; this positions you well for staying in the game when it comes to steady fitness routines.
There are many more suggestions that can be added to this short list, but for me these have been essential strategies for a lifelong (at least to date) journey of health and fitness. Examine your current approach and make adjustments as needed for a healthier and happier you.