So lately my friends and I have been talking a lot about exercise. I think with the weather warming up, we’re all excited to go hit the trails without freezing our asses off and burning our throats while gasping for air. I am an avid exerciser. I LOVE it, and while I do exercise all year, I am the first to admit that when its cold, I’m much less likely to go for a run, leaving me to find more creative ways of exercising. This takes real motivation. Its much easier to say “Its too cold to go for a run” than it is to find an alternative.
So, every person needs to find their own way to stay motivated, and sometimes what works for one person doesn’t work at all for another. But I do have some general tips to get and stay motivated before and during a work out. And being that I spend about 2 hours a day, 5 days a week working out, I think its worth mentioning the techniques I use to get going and get through the work outs.
So here they are. I’m going to put them into a list to maintain structure in this post and hopefully keep me from rambling.
1) Set a time: It is so important to set a time to exercise. It doesn’t need to be an exact time, and it can be a time based on events rather than a clock, such as instead of exercising at 9am, you could commit to exercise after you drink your morning coffee. That’s how I do it. After I drop my son off at school, I come home, drink some coffee and then do 30 minutes cardio. When I put my niece down for her nap, I do 1 hour of full body toning, and after my husband goes to bed at night, I do 30 minutes of ab exercises or butt exercises, depending on the day.
2) Get up and dressed to exercise: Work out cloths and running shoes are so important, because sometimes all you need to do is put them on and you’re ready to go. For Christmas my husband bought me the single best running shoes in the world, so once they’re on my feet, it feels disrespectful not to start running (or dancing, or jumping around like a fool, or whatever form of cardio you chose to do) I always do cardio first thing in the morning, when my stomach is empty (minus the coffee), and I have the energy.
3) Switch it up mid session: Its easy to look at the clock and say “What!?!? I’ve only been running for 10 minutes?” and give up knowing you still have 20 more minutes and you’re already exhausted. For me, this problem is eliminated when I’m outdoors, because I find nature to be rather entertaining in its self. But while indoors, on an elliptical, treadmill, or watching a work out video (which is often what I have to do because of the kids being with me) its easy to hit this wall time and time again. So when it happens, instead of stopping, go run through your house, switch from the treadmill to the exercise bike, do jumping jacks, run in place, skip around, dance, anything! JUST KEEP MOVING!!! It is truly amazing how much this speeds up those 30 minutes. (tomorrow I’ll post my extremely odd morning cardio routine, which works beautifully for me)
4) Power Phrases: I learned about power phrases when I was training for a 10K when I was 16. A power phrase is something you say out loud to keep you motivated, but its nice if its also something that makes you smile. You can have as many power phrases as you want, I have just one, and I’ve been using it since I was 16. its “Raisin Bran and Bananas.” Weird to think that saying “Raisin Bran and Bananas” would keep me running, but it does. When I was 16, I ate Raisin Bran with cut up Banana’s in it every morning after going for my run. So it was motivating, and yummy enough that it made me smile. Now it just makes me smile because it reminds me of back then, and its embedded in my brain to keep running when I say that phrase. Sometimes I have to say it 100 times in 30 minutes, but it does help me.
5) Find a motivating image: I know that we aren’t suppose to compare ourselves to other women, especially models or movie stars, but I do it all the time. In fact, just yesterday I watched Texas Chainsaw Massacre while doing my full body workout because Jessica Biel has such an amazing body that it helps me get through my work out, knowing that every squat I do is one squat closer to having Jessica Biels ass. And that’ll keep me squating all day.
6) Take your dog on your run: When I am able to run out doors, I like to bring my dog with me, for several reasons. One is because it kills two birds with one stone, you’re working out and your dog is benefiting too. But make sure you can realistically ask your dog to exercise at the level that you are exercising, for example, my Jack Russell Terrier can easily handle a 2 mile run with me, but there’s no way my Bull Mastiff could do it, and it would be unfair to try to make him. The best part about this is that when I have Snuggles (yes, I named my dog snuggles) with me, I notice that I run faster, I have a more positive attitude, and I can last longer. Some people get human work out buddies, if it works for you, great. I personally have opted out every single time a friend has asked me if I wanted to work out with them, If I’m able to get out for a run, I want to escape reality, not chat about it. Lastly, bringing a dog with you helps to keep you consistently exercising. I feel bad when I don’t take Snuggles to the park for a run on Saturday morning, so most Saturday mornings, I get up and take her, even if I don’t want to, because she loves it.
7) Make sure you have goals: I don’t just mean goals like “To be healthier” or “To lose weight”. I mean multiple specifics. Such as “Run 3 miles without having to stop”, or “Run for 1 hour without stopping”, “Lose one pant size by June.”, “Lose 20 pounds for vacation this summer” <- currently my husbands goal. “I’m going to work out every other day for 6 weeks.” or what ever clear cut goals that work for you.
8) Take a before photo: Probably one of my best motivators. Its lovely to look at a before picture and see the changes. This is great if you are trying to lose weight, but I think this is especially important if you are trying to tone your body. I found when I was losing weight, it was easier to see physical changes in my body. I could feel my pants getting loser, and really noticed that I looked better. It was still great to have a before picture though. But when you are toning your body, you’re pants size isn’t likely to change, and until you are perfectly tone, you probably wont notice the changes in your body with out a before picture. Regardless of what you are trying to work on, its nice to look at a picture and say “Wow, look how far I’ve come!”
Eight… Thats an odd number of tips to have, but that’s all I’ve got for now! I’m sure more will pop into my head, and when they do, I’ll share. Exercise is just so good for the body, mind and soul!!!