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If you are anything like me, I love to start a new workout routine and set a new workout goal. The anticipation of feeling better is intoxicating. I plan my meals, the time I’m getting up and I even get new workout clothes. I manage to make day 1, 2 and 3 of working out and then by day 4, I just can’t. I’m tired, I’m sore, and I’m crabby. So I don’t workout. Have you been there?
It goes something like this. You start great, and then you miss a workout. Then, the rest from taking the day off from working out feels awesome so you don’t workout the next day either and before you know it a whole week has gone by which morphs into a month and longer. Now that you aren’t working out anymore, you are eating poorly and kicking yourself for not sticking to the plan or not meeting your goal.
We have all been there. I have been there. 3 times in the last 3 months! (I’m not kidding!) The only thing I am remotely consistent with is walking 30 minutes a day. But even that is a sporadic.
Deciding how I am going to handle getting back on track is WAY more important than dwelling on the fact that I didn’t workout.
Which led me to think about how to be more disciplined in my workouts. What is the goal for working out? Do I want to lose 10lbs? Maybe I only want to lose 8? Do I want to feel healthier? Do I just want to be able to run down the block with my kids?
Establish your workout goal
Do you have a goal to work toward? Establishing a goal allows you to be able to have something trackable to work toward. Remind yourself daily of what your goal is. This allows your mind to remain engaged in achieving your goal. If it’s a big goal, break it down into smaller goals. If it’s lose 10 pounds, aim for losing 1-2 pounds a week. Breaking it into smaller goals allows it to be more achievable.
Change your expectations
The realization that getting older is happening weather I like it or not is hard! But it’s true! With age comes less energy. Which meant realizing that I could only expect my body to workout 3 days a week instead of 6. I’m not going to lie, this was hard to swallow. Realizing my body just couldn’t jump in and do 6 days of HIIT workouts was a blow to the self esteem. I relented to start small and see if I could add more workouts later.
Shorter workouts are just as efficient as longer workouts. 30 minutes was all I was willing to commit to working out. In those 30 minutes my body can sweat and burn calories. There are even online programs that are designed to be just a 30 minute workout. They are tough too!
Maybe you don’t have time to go to the gym. If that is the case, I have an awesome blog post about how to build an at home gym for less than $100.
Don’t be hard on yourself
Some weeks are going to be harder than others. Know that. Expect that. Make peace with that. When you miss a workout, do it the next day. Learning to listen to your body and adjusting your schedule for your life takes time. Deciding to not allow that to derail us, that shows commitment.
There is a reason why in a Crossfit gym there are motivational quotes all over the walls. They eventually sink in. Sayings like ‘Never miss a Monday’ or ‘Don’t go more than 2 days without working out.’ They help your brain to expect your body to move. Find a couple motivational quotes and make them your phone wallpaper for a week. Or put it on a post-it on your computer.
These tips have helped me re-establish my workout goals. Coming to terms with an older body was hard. I’m not 21 anymore and my body takes more time to build muscle. I hope these tips inspire you to establish your workout routine and following through!
If you are looking for a gift for yourself or for your fitness partner, you may want to look at this blog post. In it I suggested 9 gift ideas for the fitness enthusiast. You may find something you absolutely need!!