It’s difficult to stay motivated at times. Currently my motivation is lagging which gives credence to the reality that knowledge isn’t the primary factor in maintaining a healthful lifestyle with adequate physical activity and healthful nutrition. My strength lies in finding ways to overcome “obstacles” – such as the weather, time, motivation, energy, boredom, etc…
It’s hot outside so I’ll be bonding with my treadmill this evening. It’s more than just making the decision to resume my higher level of activity that will having me hopping on today. I decided that I needed a goal to train for in order to stay focused. So for me it will either be training for a half marathon or finding out what all these adventure races are all about. The strategy of keeping the end goal in mind helps to maintain those daily lifestyle changes. You shouldn’t attempt to run a marathon without training appropriately.
Goal: Complete a half marathon in less than two hours by October 2012.
Actions: Plan for the next four weeks is to complete 45-60 minutes or moderate to high intense cardiovascular activity daily and 15 minutes of strength training five days per week.
Actions: After one month of initial activity training, complete a timed half marathon.
Reward: Schedule a spa day if each action step is completed to include manicure, pedicure and a massage.
I am still working on recruiting some exercise budies but in the meantime, I will have to trudge on indepedently in order to meet my goal. I am definitely excited about the upcoming month.
Monday, July 9, 2012
Thursday, July 5, 2012
Days of Independence- Time
I enjoyed a free day yesterday in honor of our nation’s independence. So here comes the question I will be asking those whom shared the free day – “Did you work out?”. By work out – I mean did you engage in physical activity, exercise, hike, and bike or do any type of physical movement that contributes to overall health. Not surprisingly, the answer is usually are resounding NO. This brings me to priorities. Time is the most often touted reasoning for not engaging in physical activity. So here was an 8-10 hour grace time for many people that removed the commitment of work, transporting children and the other many activities that fill our days. There was a day when many of us were independent or free of the usual daily commitments. If you didn’t choose to be physically active then maybe changing our frame of reference is called for at this time. Why? Because if we had time but chose not to be physically active then time isn’t a reason it’s an imagined barrier at best and an excuse at worst. We each have the same amount of time to address our own priorities; the issue is deciding those priorities and making a plan.
Overcoming Barriers
1) Chose a time for your physical activity that maximizing success.
2) Be consistent.
3) Have a support system.
Choosing a time
Time set aside for being physically active should be treated like an appointment. For example, if your dental appointment is at 11:30 am- you wouldn’t decide that morning that you will just go after work instead. If you missed the appointment, it could be 3-6 months before you could get another appointment. When dealing with choosing a time, you want to be realistic. Don’t choose a time that isn’t within your control. For example, if you have family waiting for you to prepare dinner after work, it might not work to plan your activity after work. I am a fan of starting my day with physical activity. When you start your day with physical activity, it means that even if the day gets away from me or other priorities arise through the course of the day, I know that I have already accomplished my physical activity. My mornings are the time that is mostly within my control and not at the mercy of others. So choose a time that is practical for your lifestyle but that also increases your ability to be successful at being physically active.
Be Consistent
Once you’ve choosen a time, be consistent. Don’t change the plan daily. Try a routine for a set amount of time in order to make physical activity a part of your lifestyle. Avoid the weekend warrior practice of being sedentary during the week and then going all out during your weekend. So if you decide to go ride your bike after work each day for 30 minutes, do this according to your plan.
Have a Support System
This isn’t a baby sitter, this is a support system. A support system can be those that you might be active with on a regular basis or it could be a place where you check in on a regular basis. There are support systems for healthful eating and physical activity. This could be a health care provider or a formal program in your area or on line. Support systems can include a variety of individuals that help you stay motivated to meet your goals. The benefit of having support within your immediate circle is that it means a higher level of interaction. If your support system helps you experience daily success with lifestyle changes, you can see results that much sooner.
There are many resources for helping you tailor a physical activity plan in order to make your plan appropriate, safe and effective. I have included a link below that helps people understand recommendations for various levels of physical activity and the benefits of physical activity.
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