How to fit it in
Cherine from Fybr
The alarm goes off. It’s 5:30am and instantly the mental bargaining between my exercise devil and my exercise angel begins, “Just sleep in. You need a rest. It’s too early. You are sooo tired. Just do it tomorrow.” Luckily, my well trained exercise angel swoops in, “Just think how great you will feel afterwards. Just think how much you will regret it if you don’t go. You are so lucky to be healthy and fit. So utilise that body of yours!”
After the back and forth conversation within myself, I start to visualise. My favourite training track, that oh so beautiful sunrise over the city and before I know it, I’m up and at it!
Everyone knows the benefits of regular exercise. Apart from the obvious weight management benefits, there is a long list of great side effects to any form of physical activity. Physical activity strengthens your bones and muscles, improves your skin, increases relaxation and relieves stress. In addition physical activity improves cardiovascular health which is responsible for you have a good night sleep and feeling happy. In a nutshell – everything you need to keep you stronger, healthier, youthful and living longer. What a no brainer! Have you ever regretted making time to exercise? We didn’t think so.
It’s time to take our attention off the screens and bring that attention to ourselves. Let’s face it, we owe it to ourselves. Ditch the perfectly and rationalised repertoire of excuses and let’s create solutions together.
Here are a few ideas and tips to give you a running start...
1. Habits – Lack of willpower
Will power may get you started initially but making this a habit is what will keep you going. Willpower fades and habit become automatic. Soon you won’t need to force yourself to be active because by that time it will just feel wrong for you not do something physical every day.
2. Put yourself first
You only have one body in this lifetime. So treat it like a temple and provide it with the oxygen and energy it’s been longing for!
3. Buy some bad-ass work out wear!
When we look good we feel great! egotistical? Maybe but let’s face it, it’s true. My suggestion to achieve this feel good attitude can be found in purchasing a pair of wild printed leggings or brightly coloured crop. Just don’t forget to make sure that your gear supports you to perform at your best. I’m not talking about the fitness apparel you wear when you’re grabbing a coffee with the girls, I’m talking about the real deal!
4. Be kind to yourself.
Research shows that self compassion increases the likelihood that you’ll succeed in any given endeavor. In other words, don’t beat yourself up about your body, your current fitness level or your supposed lack of confidence.Thoughts like that will only drag you down. So stop it… like right now!
5. Commit to a “move more lifestyle”
Start each day with the mindset to move more. By reminding your body to get more movement throughout the day, you will be more likely to do it. How to accomplish this? Walk up those stairs (don’t be tempted by that lift), make walking fun by not thinking about it by doing it with a co-worker instead of emailing them and keep the car in the garage a few times a week by travelling public transport- at least you have to walk to the stops and you can always play Pokemon Go at the same time. Best workout distraction.
6. Convenience is key
Make exercise part of your daily routine. Attain this by making it easy and convenient for yourself. Sometimes just the thought of getting to the gym is enough to put you off going. It requires effort, logistical planning and usually parking problems. The result usually ends in you sitting on the couch and chucking on some Netflix. On the other hand, going for a short run from home or a brisk walk during your lunch hour is quick, easy and convenient. It also teaches you the valuable lesson of being comfortable with the company of yourself.
7. It doesn’t have be all or nothing.
There is an increasing move away from “wipe yourself out for the rest of your day” marathon workouts. Instead people are switching to 20 – 30 minutes of high intensity or targeting sessions that deliver as much benefit. One could argue that these express sessions are more beneficial as it’s easier to find the time to fit them in and in turn you are more likely to make it a habit.
8. Just go for a walk.
Take a short walk. Walk at a leisurely pace at first if exercise is new to you. You can build up to a power walk. If that’s not your thing, take a fitness class, swim laps or sign up for dance classes. Whatever exercise you start, build up slowly so you don’t overwhelm yourself and give up. If your body isn’t accustomed to regular exercise? I recommend that you build up slowly day by day so you don’t get too sore and throw in the towel altogether.
9. Find your favourite exercise.
Don’t join a gym if you prefer the outdoors, prefer to workout free from the creepy guy staring at you in the corner of your eye or if it’s logistically difficult to get to a gym. You won’t stick to it and you can kiss that well earned money down the drain! Instead of trying to commit to something you despise, find a form of exercise that you just love. Get really specific with yourself and don’t just say, “yoga”, instead research and discover what form of yoga is your favourite. You may have to experiment a little bit before you find the perfect fit… remember don’t give up!
10. Exercise with a group.
Exercise doesn’t have to be done on your own. Make it an outing with friends and family. When others join you on your fitness journey, you can finally throw away the ‘don’t’ have time’ excuse not to spend time with the people that matter. Help each other motivate each other and this is simply by setting a day and a time.
11. Exercise as a form of entertainment
Next time you want to arrange a catch up with friends and family, we not do it at an indoor trampoline center? Instead of the usual “let’s do lunch”, why not go rock climbing or meet for yoga. Bike ride instead of breakfast – or even better bike ride AND then reward yourself with a awesome breakfast out!
12. Think long term
Don’t get caught up in guilt or regret because you haven’t worked out and don’t beat yourself up if it has been a while since you’ve exercised. Our focus is to make this a habit – and that takes consistency over time. Avoid the stop and start and stop again syndrome.
One great way to kill your confidence is to constantly start and stop your exercise routine. So if you miss a few here and there but in the long term you are consistent – you’re doing it! Remember progress not perfection.
Think about this - often the hardest part of heading out for your daily exercise is putting your shoes on and finding your keys.
Love Cherine @Fybr
Did you find this article inspire you to exercise...maybe even just a little?
- Put yourself first
- Buy some bad ass work out wear
- Be kind to yourself
- Commit to a "move more lifestyle"
- Convenience is key
- It doesn’t have be all or nothing
- Just go for a walk
- Find your favourite exercise
- Exercise with a group
- Exercise as a form of entertainment
- Think long term
Just start small and don't overwhelm yourself with achieving everything at once!