5 easy ways to fit a workout in no matter what
Regular exercise is not only good for you physically, but it has proven benefits to your mental health as well. Physical activity helps to strengthen your muscles, is great for your cardiovascular health, helps you sleep better, helps regulate your mood keeping you happy, improves mental clarity, boosts your metabolism, and so much more.
The U.S. Department of Health and Human Services recommends for adults to get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Experts also recommend that adults include at least 2 days of muscle-strengthening activity, this includes workout out with weights or any type of resistance equipment. You can find additional information of the recommendations published in the Physical Activity Guidelines for Americans 2nd edition.
The main objective to live a healthier life is to move more and sit less. Keeping your muscles and bones strong while working your heart will give you tremendous benefit to your overall health, reducing risk of chronic disease and premature death.
Believe me, I get it. Life gets busy. Between the million chores at home, the career that keeps you on the go, and the kids/pets/spouses that keep you focused on their needs vs yours can be quite the distraction. Fitting exercise into your week and daily routine should be a gradual one, especially if you are just starting out or re-starting from your hiatus. Remember, some movement is better than no movement. If its only 5 minutes today, fine. Let’s work towards 10 minutes tomorrow. Take the time to fit a workout routine into your day because this will impact your overall health and well-being in the long-term. And when you can be YOU and be your BEST YOU then you will be able to provide for your family and give your best self at all times.
Try incorporating these 5 easy ways into your next week to get started on a regular exercise routine.
Schedule your workout.
Just like you would any meeting, schedule your workout! Put it into your weekly and daily calendar just like it is any other important meeting or phone call. Be realistic about your day and what time of the day would be best for you to exercise. There is no right or wrong time, just the best time that works for you! If you are a morning person and love to get up early, then let’s start the day with a fun workout! If you find yourself having trouble getting out of bed and making it to work on time, maybe the morning isn’t best for you. Perhaps the lunch hour or right after work will be a better time for you. Whatever time it may be, put your time slot for your workout into that calendar (digital and paper) to give yourself a much higher chance of getting it done.
Plan your workout routine ahead of time.
Just like with anything in life, preparation is key for success. If you are new to exercise, reach out to a trainer or a friend to help you get started. It is important you start based on your fitness level and perform each exercise with proper form. If you are unsure of what to do, I highly recommend hiring a coach or trainer to help your through the process. If you are getting back into it and have a familiarity of what to do, check out the many free workouts available on YouTube or Instagram to give you a fun new way of getting back into exercise. You can reach out to me here to inquire about personal training or if you would like access to my on-demand library of over 100+ workouts!
Set a reminder.
Just like you would for that important meeting or must-complete list, set the reminder in your phone and in your paper calendar so that you have no excuse! It’s easy to say “I forgot” or “I didn’t have time” or “I’m tired”. Those are too easy to tell yourself which will allow you to slip away from your health and fitness goals. Set the reminder in your phone for the time you want to workout and make sure to set a reminder that will go off and remind you BEFORE you start (5 - 30 minutes - whatever time frame you need). The reminder is your alarm clock that says “It’s GO TIME!”
Create a positive environment.
Set the vibe. Everything from your cute workout outfit to the music you put on will help you through the workout, make it more fun, and keep you encouraged and motivated to finish it in its entirety. Allow yourself a space away from the family so you have no distractions. If that is nearly impossible, tell the fam that this is your time and you need the next 20-30 minutes to move your body so you can feel good and be your best for them. I live in a small apartment where space is very limited, so believe me I get it. Whenever I am working out in my living room, my puppy always comes up to me with toy in mouth ready to play. I use this as a fun way to multi-task! I’ll throw the ball and then continue my set. Then I make him wait until my rest time and spend the next couple seconds playing with him until the next set is up. You can always find ways to make it fun and keep it interesting for yourself. All you have to do is get yourself in the zone mentally and once you start you will feel so damn good that you will not want to stop until its over!
Set your goal and let’s get MOVIN’ & GROOVIN’.
Speaking of mindset and getting into the zone, it’s important to set goals for yourself. This will help you stay motivated through the workout. It doesn’t have to be any lofty or crazy goal, but something simple. It could be the number of sets you want to complete, the time you have given yourself to complete the workout, the number of reps, the time you hold your plank, etc. There are so many goals you can set for yourself and for each one it becomes a challenge for you to keep going until you get it done. The feeling of accomplishment and hitting your goal is like a mental charge to your mindset. It boosts your dopamine levels giving you the feeling of happiness and satisfaction. Additionally, it will boost your confidence because you just proved to yourself that YOU CAN DO IT!
Consistency is critical for you to see and feel a change in your mind and body. Keep exercising for at least 3x per week for 6 weeks to see the results for yourself. Find a friend to go along this journey with you and hold each other accountable. Go to a fitness class to mix it up or book an online class or personal training session with me for extra motivation! I believe in you as I know you do too!!
