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5 Ways to Stick With Your
Exercise Goals
Beginning or getting back to an exercise routine involves
more than just scheduling your workouts and joining a gym.
In fact, it's entirely possible to join a gym and never actually
go, even as those monthly payments show up on your bank statement.
I know this because I've done that a few times in my life.
Sticking with your goals requires a few mental tricks to help
keep you moving, focused and motivated.
1. Momentum. Momentum is a
key part of consistent exercise. You know what I'm talking
about...you have those weeks when everything goes right: you
do all your workouts, eat like a health freak and start to
think, 'I can totally do this!' Then 'it' happens. 'It' might
be a holiday, a vacation, an illness...something that throws
you off your game. Getting back is always tough, partly because
you've lost that momentum.
We already know (courtesy
of Isaac Newton) that an object at rest tends to stay at rest,
so getting moving again is the only way to get your momentum
going. Think of yourself like a stalled car...once you start
pushing it, it'll pick up speed and you won't have to work
hard to keep it moving. If that analogy doesn't do it for
you, try these ideas:
- Focus on the habit. Instead
of worrying about making up for lost time with crazy-intense
workouts, focus on just getting some workout time in. Plan
your workouts for the week and call yourself successful just
for showing up.
- Buy yourself a little something. Maybe I'm weird, but I
always get a little excited when I have a shiny new pair of
running shoes or a great pair of shorts to wear to the gym.
If you're having trouble getting back to it, get a new outfit
or download some new songs to your MP3 player so you have
something to look forward to.
- Make a date. Make an appointment to workout with a friend
or call your gym and set up a free consultation with a personal
trainer. Even if you don't sign up, getting back into the
exercise environment can be just the nudge you need.
- Do something crazy. If the thought of going back to boring
gym workouts makes you want to curl up and die, do something
totally different. Sign up for a local bellydancing class
or check out that new yoga studio you drive by every day.
A change of scenery and a brand new activity can refresh and
rejuvenate you.
2. Stay in the Moment. Picture
this: you're at a party. You've promised yourself you won't
attack the buffet like a starving lunatic. Then you see a
giant platter of the prettiest, most perfect cubes of cheese
you've ever encountered. Several hours later, feeling your
cheese hangover begin, you vow to make up for it tomorrow
with a two-hour workout.
There are a couple of problems
with this approach--first, you can't un-eat what you ate the
night before and, second, killing yourself with a workout
is not a great solution since it makes you hate exercise even
more.
If you're busy living in yesterday's
mistakes, many of your decisions will be based on guilt and
shame rather than what you genuinely want (and need) to do
to reach your exercise goals. True change comes from daily
choices and basing your choices on what you need now (instead
of what you did or didn't do yesterday) will make your exercise
life much more tolerable.
- Stop the blame game. If
you mess up, give yourself a time limit for how long you'll
feel bad about it. For example, if you missed your workout
yesterday, give yourself permission to kick yourself for the
next 20 minutes. When time's up, let it go and focus on today's
workout.
- Set daily goals. You might find it's easier to stay in the
moment if you have specific daily goals (instead of just relying
on a long-term goal to lose weight). Make a list of what you
want to accomplish today (e.g., eat fruit with every meal,
a 30-minute workout, getting at least 8,000 steps on my pedometer,
etc.) and check off each thing you accomplish. Makes you feel
good, doesn't it?
- Reward yourself. After setting and meeting your daily exercise
goals, plan a little something nice for yourself. Having something
to look forward to always makes it easier to do the hard things
(like exercise). Take a few minutes to listen to your favorite
song, sip a hot cup of tea, take a bath or putter in the garage...whatever
floats your boat.
More Exercise Articles
(The
Top 10 Reasons To Exercise In The Morning)
(5 Ways
to Stick With Your Exercise Goals)
(Exercise
Machines Vs Free Weights)
(The
Benefits Of Exercise Bikes)
(Abdominal
Exercises)
(Ab Exercises -
6 Minute Workout)
(Exercise Ball
To Get Fit)
(Strengthening
Exercise Program For Lower Back Pain Relief)
(Weight
Loss Exercise: The Secret to Burning Fat Up To 300% Faster)
(Anti Aging
Exercises)
See Also Health & Fitness Section
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