There is a lot of information on the topic of fitness and its potential health benefits. Weight loss, being better equipped to handle big emotions, confidence, positive feelings, stronger bones, muscle strength, toning up, and looking good are all byproducts of exercise. If all this good comes from it, why is it so hard to get started and stick with? Why is the motivation factor so large?
One reason ironically is diet. It takes energy and focus to push your body and eating fatty/greasy, high fiber, or spicy food can affect performance and cause stomach upset during or after exercise. Eating food that helps to support and fuel the body leads to higher performance and a better workout. Try eating a simple ingredient non processed meal at home on the scheduled day for exercise. Then maybe try a meal where you eat out and see if your body feels the difference.
Looking to start adding fitness to your week? Try tying things you already do to new activities can help give it a kick-start and make it easier to begin. Examples: going for a walk after dinner (routine activity), listening to a favorite podcast (routine activity) while on the treadmill, meeting friends (routine activity) for a Yoga class. Eating is usually a routine that is established enough to tie a healthy habit too. If it's not, that could be part of the problem and something to work towards; regular intake of nutrients.
Tying fitness to an established habit is a great way to get started and to help keep you accountable, schedule dates and times in your planner or on your calendar. Set goals and establish rewards for accomplishing them. It's important to be realistic, and start small. If you're just starting out and eventually want to run then start with walking. Maybe you want to start walking 1 mile a day, 3 days a week, after dinner on Monday, Wednesday, and Saturday, and see how you feel and adjust the time or the number of days. Put the days on your calendar and reward yourself with maybe a self-care spa at home, a new pair of shoes, or something that will motivate you to keep with it. Putting it on your calendar ensures there are no prior obligations or excuses.
I like to visualize exercise that I will do in the evening as part of my morning routine and will prepare my gym clothes that morning. I run in the evening to blow off the stress of the day. In the summer it causes sleep disturbances so I go at 5:30 AM when it's not as hot. Lastly, it helps to go with a group even if you are going at it alone. I joined a few online running groups and they are helpful for tips, information about gear, and support. I'm also able to give support, encourage others, and feel a part of a community. I am a slow runner and there is a slow runners group! I fit right in with others who enjoy the sport but probably not looking to win the race.
I have read that on average it takes anywhere 18-66 days to establish a habit so you do it without thinking. Find your motivation and stick with it, you'll see the benefits soon! There are so many free nutrition and fitness apps out there today. Could be beneficial to try one out.
Set your goal, don't overdo it!
Put it on the calendar
Tie it to an established habit
I am a problem solver and curious Holistic Transformation Coach. Let's explore what a healthy lifestyle can look like for you. Schedule a free 30-minute consult to see if we are a good fit to work together towards creating a healthy lifestyle. Until then, eat well, sleep well, and may the force be with you.
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