It's usually people's least favorite! Just thinking about working out can be draining... coming from the girl who didn't workout on Monday, and who didn't even want to work out today.
However, once we get past the thinking part, and we just start DOING it (Nike style) we feel SO much better!
I can't tell you how many times I have dreaded working out from the moment I walked into the gym, changed into gym clothes, even up until the point that I actually pick up a weight or turn up the speed on the treadmill.
But that's just it-half the battle is getting there. Once you start, don't think. JUST DO IT!
For example, today I was on my second 10 hour day as a new intern. It's exhausting working and sometimes even more exhausting working when you are barely getting your grounds in a new place. But, my goal was to work out at least 4 times during the week, and once on the weekend. Since I had already skipped yesterday this didn't give me another chance to during the week, so I decided to do a quick workout with my hand weights in my living room. 30 minutes was all it took. Just having that goal is helping me to stick to it tremendously!
So as far as working out/physical activity goes... think of these few things:
1. Start with a goal.
No, I don't mean weight. Or physical goals. Or I want 6 pack ab goals.Think of your goals in terms of changing habits. Once habits start to change you will start to see results. Without those habits, most people has unrealistic goals of becoming the airbrushed model on the magazine cover. We can't all look like the model on the magazine, the model on the magazine doesn't even look like that. Set a goal of feeling like the most beautiful version of yourself!
Habits to think about:
-Running.
Start with a goal of 1 mile, 3 times per week.
Not there yet? Start with walking 1 mile per day. Then 2 miles per day. Then run as long as you can during that mile. Once you work your way up to 1 mile, try repeating that mile.
-Weight lifting.
Start with a goal of 2 times per week. One day as lower body and another as upper body. Once you get that down try something more advanced:
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html
This workout plan is awesome! A friend showed me this, and I have been spreading it around like wild fire. It's a super adaptable plan to any person's skill level.
-Consistency
This is definitely my goal. I feel as though no matter how hard I workout one day, if I am not following this up regularly with another equally intense work out I will never see an increase in strength or cardio ability.
So for instance, my 4 times per week and 1 time per weekend goal, this is absolutely reachable. This gives me one off day during the week (use it wisely, usually I don't pick Mondays! Thursdays or Fridays give me an off day to look forward to, however this Monday was absolutely necessary. I will just have to make up for it later :) )
-Start a new workout class
Yes. I completely consider working out a hobby. Things like cycling, or zumba, or yoga can completely count. If you belong to a gym, try a new class every week until you find one you really love. Then try to repeat that class every week!
If you don't belong to a gym, there are always youtube videos or work out dvds you can find at the store that can be done at home!
-Be active in your daily life!
Research shows that commuting, sitting at a desk all day, and coming home to watch tv is the worst thing in the world for our health, and sadly this is a common thing in America!
Try adding activity into your daily life by doing things like:
Parking farther away at the grocery store/work parking lot or garage
Taking the stairs instead of the elevator
Taking 15 minute walk breaks every 2 hours to stretch your legs
Standing more than sitting
Walking for 15 minutes during your lunch break
Doing crunches, push ups, and squats during commercial breaks
Doing calf raises while waiting for dinner to cook
Do 50 jumping jacks before every shower
Any extra addition of activity throughout the day is going to help you continuously burn energy, increase your health, and decrease your risk of health issues.
Even if you are working out daily, if you are sedentary the rest of the day your benefits from the workout are not as high as they would be if you are constantly burning energy through daily activities before and after your workout.
Get up, stand up, and be active! Being a consistently active person will help increase your health and decrease your chances of chronic disease.
2. Figure out a workout plan.
This should always be tailored to your individual schedule. For me, right now I work at my internship rotations 8am-5pm every week day and have weekends off. I like to have at least one day for down time during the week so I'm trying to follow the schedule of 4 days during the week (the off day varies) and one day on the weekend. Last weekend I was feeling extra excited and went both days on the weekend!
I do this because research shows that 5 days of 30 minutes at least per day is a baseline goal of physical activity level for maintaining health.
At least 40 minutes per day for 5 days per week should be done for weight loss and weight maintenance!
To start out, try a simple plan of 3 days of mostly cardio with body weight exercises such as abs, push ups, and squats without weights. Then 2 days with machine, free, or hand weights. Alternate days so your muscles can rest in between. A sample basic work out schedule could look like this:
Mondays, Wednesdays, Fridays- cardio
Tuesdays, Thursdays- Weights, (one day being upper body, the other lower body)
If you're looking for something more intense, here are some plans that will help you get your baseline of 30 minutes per day. Add about a 10 minute warm up and you're at 40 minutes per day!
The Jamie Eason Live Fit plan (link below) is awesome because it gives you a workout plan to follow, and the great thing about the website it comes from is there are plenty others to choose from!
http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html
Try going to www.bodybuilder.com and go to "FIND A PLAN."
Other plans I have used are to train for half marathons. There are plenty of beginner running plans such as this one:
Other workout ideas can be found on Pinterest! Here are some of my favorites that don't require a gym membership, just you, your living room, and your own body weight!
Follow my Pinterest board below! I've got plenty others I have found and saved for a rainy day.
http://www.pinterest.com/bobcatlo/i-work-out/
3. Do Half the thinking before you even get there.
Pack a bag!
Go straight to the gym!
Walk in!
You're there, the battle is half way over. So get your workout on!!
Keep your bag packed ahead of time in your car, keep a yoga mat and hand weights in the back for some impromptu workouts in the park, keep your walking shoes ready to change into after work and go for a walk!
Whatever it is that you need to do ahead of time, do it. By the end of the day you're not likely to mentally want to work out, but your body will thank you for it physically. Plus you can't beat the endorphins!
4. Get a work out buddy!
I always find myself more likely to go when I have someone else to be accountable for. Its completely important to be accountable to yourself, but when you have an outsider looking out for you saying "We can do it, let's just go." it helps you be that much more motivated.
Find a buddy that is in it for your best interest also, they will be more likely to want to go not only so they feel good afterwards but so you can also fee good and reach your goals!
Make it a social event, something you can do together that's new that will give you a few laughs! My friends and I always get a kick out of struggling together, it makes us feel good that we are not in it alone! We also always push each other to do more when we want to cry. Get a buddy that can have a laugh with you but kick your butt into gear when you need it also!
5. Have fun with it!!
I enjoy running. I enjoy it that much more when I have a pretty trail and beautiful weather. So any time I can take advantage of that I do!
Adding a good playlist of music helps me enjoy running that much more. Add some good songs like the ones below for some motivation and a distraction from the work out!
-Katy Perry: Roar
-Beyonce: All the Single Ladies
-Florida Georgia Line and Nelly: Cruise Remix
-Ariana Grande: Problem
-Iggy: Fancy
Sometimes I find myself dancing along more than just working out, and it helps me not even think about how much weight I just crazily decided to lift.
Another thing I like to do is put on an episode of Friends, or a movie I've seen a million times. If I'm working out in my living room it makes me still feel like I'm "relaxing" and getting some entertainment into my life, but it also helps to have some background noise instead of hear myself panting during a 60 second plank. I've even had the trainers put the Price is Right on at the gym, because I would rather watch that instead of the news and talk shows that they usually have on. It kept me interested in the treadmill for an hour because I had to watch the finale to see who won! It's the silly things like that that keep me going. Find what makes you tick and keep that going!
By doing what you enjoy it won't feel like "Work" It'll just feel like a normal part of your routine, even as much as your favorite tv show!
Do things you love, that make you feel good, and do them all the time.
Goals. Consistency. and Happiness is the key!!
Getting active and consistently working out will not only make you a happier person, but you will also feel better and benefit tremendously health wise! Prevent chronic diseases such as heart disease and diabetes before it even happens. By creating healthy habits you will reach your goals of becoming a healthier person and you will prevent these diseases before they even have a chance to arise!
I'm no expert in fitness, however I am an expert in what works for me. Find what works for you!
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