With my moving, new job and getting engaged these past three weeks I can say the only thing that has suffered is my workout routine. When I get home from work I think about the things that I need to unpack, wedding plans and stuff that I need to read over for work. So the last few weeks I just have been exhausted and not felt like going to the gym. But I know that I need to get back to the gym. So I looked up some tips to help me get back to where I was.
So I wanted to share them with everyone today.
Reshape your behavior. "Everyone sets New Year's
resolutions. The problem is most people don't make them realistic
enough," says Batayneh. A realistic goal is one that's more about
creating a healthier outlook than working your way down a to-do list. If
you focus on making behavioral changes before piecing together the details of your workout regimen, Batayneh says you're more likely to achieve your goals.
Get prepared. Plan ahead and you're
a lot less likely to back out tomorrow. Of course, this entails more
than simply scribbling "go to the gym" on a Post-it note and sticking it
to your alarm clock. Batayneh tells her clients to pack their gym bags
and get breakfast and lunch ready for the next day. "Very small things
you can do the night before will set you up for success," she says. For
extra security, put the gym bag in your car.
Be consistent. It's no secret that in order to reach
your fitness goals, you must make exercise an integral part of your
daily life. "The body craves consistency," Batayneh says. So does the
mind. If you want to work out from 8 to 8:45 a.m. Monday through
Thursday, write it down in your planner and treat it as an inflexible
appointment. Soon, your brain and body will happily fall in line and you
won't need to set reminders for yourself. Regular sleep and meal times
will further solidify your new fitness regimen.
Use momentum to your advantage. "Focus on making
lots of good little decisions," Batayneh says. "When your behavior makes
you feel better, you're going to feel positive and keep going." If
you're planning a big leap—say, going from being sedentary to working
out five days a week—consider starting with a few small, fail-safe
moves. You'll have a much easier time saying "yes" to 15 minutes of
Pilates at home than to an hour-long session at the gym— until you're
back in your exercise groove.
Track every workout. Why are store rewards programs
so successful? Because nothing drives us forward like seeing what we've
already racked up (stopping halfway to a reward feels like losing free
money, right?). By the same token, seeing small
milestones in ink is an easy way to build fitness momentum. Not into
keeping a fitness journal? Get a calendar and simply make a check mark
for every day you work out. It may not be as efficient as tracking your
measurements or heart rate, but trust me, if you see that you've hit the
gym every day this week, you're not going to break your winning streak
when some silly excuse comes along.
Plan on some catch-up. Eager to get moving again?
Not so fast: It's common for people to overestimate their fitness level
when starting or restarting a training routine. Rather than assuming
your ability is the same as it used to be, start slowly so you can gauge
your strength. Choose a lighter dumbbell off the rack for your first
few deadlifts. Warm up with a week of active stretching or sit in on a
beginner's class before you resume intermediate yoga. The good news is
that it probably won't take long to bounce back to your prior fitness
level. A slow start definitely beats fatigue, excessive muscle soreness,
and injury—what you risk by overdoing it.
Think wellness, not weight loss. That's Batayneh's
mantra. Why? It gets back to focusing on behavioral changes instead of
the particulars of a program. When you think about overall wellness as
the reason for beefing up your exercise efforts, you're more likely to
choose a sustainable program, she says. Sure, a hyped-up, trendy program
might look good on paper, but you may not be comfortable with what's
required to keep up with it. "The changes you make to get in shape are
the changes you're going to have to [maintain]," Batayneh says, adding:
"If they aren't sustainable, they aren't worth doing."
So starting this Monday I am getting back to my workout routine and will make sure I do it!
I will be making up all new workouts so I don't get burnt out and will make sure to share them all.
I will be making up all new workouts so I don't get burnt out and will make sure to share them all.
