This post is for me, but you can read this as well. 😉
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It takes a bit of motivation to get out and run and/or workout after taking time off. Maybe you’ve gotten sick and it’s time to get back out there. Maybe you just got busy with life and fitness goals were set on the back burner.
Whatever the reason, however long you’ve been out of the game, you can start fresh…today!
First, think of the benefits of exercise in your life.
- My favorite reason is the endorphin rush! Working out literally makes you feel better!
- Regular exercise improves endurance for everyday chores and work. Read: you won’t feel as tired at the end of the day.
- Weight control. We all know exercise is one of the keys to losing weight, but it is also key to keep exercising to stay at our healthy weight.
- It helps you sleep better at night. I love my sleep. I am a completely different person when I go a couple of days with little or no sleep. Exercise helps you fall asleep faster AND sleep deeper. Heck yes!
- Preventing chronic disease. I am at risk for high cholesterol which leads to heart disease, so I always have that at the back of my mind when I don’t feel like working out.
Next, develop a plan.
- What are your fitness goals? Increase cardio? Develop muscle tone? Feel more energized?
- Get out your calendar and schedule your workouts! I try to put my workouts in my phone so that a reminder goes off an hour before.
- Training for a race?
- I use Hal Higdon plans for my race training.
- Then I arrange them to fit my schedule.
- It is very important to cross-train while training for a race, so make sure you schedule those workouts in as well.
- Schedule shorter races along the way to get your confidence up! My first 10K race gave me the confidence to run longer distances.
Banish excuses!
Excuse #1: I have no time to workout.
- Scheduling workouts helps you plan your life better and lets you realize that you really do have time to workout.
- Running around your neighborhood is an excellent time saver…just head out the door and turn around at the half-way point!
- Do you have stairs in your house? Run up and down your stairs for 15 minutes to get your heart-rate up. Add in some push-ups and crunches if you can.
- Do you watch t.v.? Spend that time stretching or doing planks.
Bottom line: You do have time to workout if you really want to.
Excuse #2: I have kids and they make it impossible to fit in a workout.
- You mean you have built-in resistance! One of the best workouts I do is taking the twins I babysit out on walks or short-runs. They love it and I also get an upper body workout from pushing them and lower body from hills and just walking.
- Even if it seems hard, try to workout in front of your kids. It sets such a great example in a country where we tend to be very sedentary.
- Make working out a game. Run around with your kids in the backyard for 30 minutes. You will all have fun and get your blood pumping.
Excuse #3: I’m too tired to workout.
- This is precisely why you need to workout. As I stated above, working out actually gives you more energy!
- Listen to your body if you really aren’t feeling well and plan a time in the near future when you will do your workout.
Excuse #4: I have no money to join a gym.
- You don’t need a gym! You don’t even need equipment. There are plenty of workouts that only require your own body weight.
- If you have Netflix (which most people do), there are plenty of fitness DVDs to be sent to your home or even to watch instantly.
- Running requires no gym. Just get out and do it.
Need more motivation?
- Join a community such as DailyMile. You can track your workouts, encourage others, and be encouraged yourself.
- Grab a friend! It’s harder to say no to working out when someone else is depending on you.
- Keep track of your progress. Record any numbers you would like to work on (weight, inches around the waist, number of push-ups in a minute, number of miles you can run).
- Buy some new gym clothes or shoes. You will feel great and confident each time you get dressed to workout.
You can achieve your fitness goals. All you need is a plan and a little motivation.
More resources:
Exercise: 7 Benefits of Regular Physical Activity (Mayo Clinic)
Running Resources (Diary of a Semi-Health Nut)
Okay, this helped…I’m off to run 3 miles!! 🙂
Have a blessed and semi-healthy day!
What are your biggest obstacles to getting out there and achieving your goals?
What’s your favorite method of keeping fit?
P.S. Chobani Giveaway closes tomorrow!!
