I'm no help with your main question because I'm currently struggling with this myself. I've started walking on my lunch break several days a week to at least get moving, but I really want/need to start getting to the gym to do some strength training. I have a bad back and I know how important having a strong core is, but I've been slacking big time and am paying the price with back pain.
About your boobs, I'd highly recommend trying an Enell sports bra. I was able to try them on at a local running store and it is the most amazing bra. It kind of feels like a medieval torture device, but my boobs do.not.move while working out and I don't have any of the normal soreness that I would get historically with a less supportive bra.
1) find something you like. Sign up for different classes. Crossfit. TRX. Barre. Pilates. Try them out and see what is best for YOU. 2) Put it on your schedule as part of your day. I have a daily check list every day of the week (even on weekends I put things like "nap," lol) and it just becomes part of my schedule. I HAVE to fit in 30 minutes of exercise today--it's part of my routine. You know? 3) Sign up for something to challenge you. I always exercised but then I actually signed up for my first 5K to get myself running. It was new and exciting. From there it was a half marathon and I signed up for as many races as I could to motivate me. Then I transitioned a bit and got into Crossfit and started doing small, local competitions. Now I am back to running and signed up for my first half in 3 years. It is the SOUL reason I am exercising right now, but I need to prove to myself that I can do this again!
I will only watch all of my bravo/reality shows while I walk on the treadmill. They make the time fly by and it gets me on the treadmill everyday. I’ve lost 36lbs doing this.
I am in the early morning crowd. That is the part that was really challenging for me. But in the morning the only barrier I have to work past is waking up. If I wait until later in the day I have thought of a million reasons to not do it.
I now consistently work out 5 days a week at 5:30 am. It took me years to work up to that though.
My advice is to find something you enjoy. Even going on a walk with a good podcast is a great workout!
Also it is a non-negotatiable part of my day. Now it is easier since it is early morning. I mean what the fuck else am I doing at 5:30 am lol. But it has also meant my H took night time stuff with the kids and takes on breakfast routine with them. I have my clothes set out. I have my coffee ready to go. I go to bed at a reasonable time. I don’t drink alcohol during the week. I make it a huge priority to not have barriers in my way.
Ditto find something to do. I like working out but I hate yoga with a passion. I won't do it and no amount of people telling me how much they love it is going to change that. Conversely, I run and I like HIIT classes. I feel good doing both and will actually do them.
Then find a location that is convenient. I recently quit a very nice gym because it was just two blocks in the wrong direction from my evening commute. I never went and paid a ton of money to belong. I do belong to other gyms that I actually go to.
And a time that is convenient. I'm not a morning person. I hate going in the morning but after work is ok.
The biggest thing for me is having a plan and a goal. When I'm training for a race, there is a plan. I do the workouts, I cross them off. The end goal is the race. I like working TOWARDS something. If left to my own devices...nothing is going to happen. So maybe set a goal and put some kind of plan in place. Like - MWF is HIIT class or something. Put it on the calendar and then cross it off when you complete it. Maybe something like that will keep you going.
Consistency has been hard for me too. One of my tricks is I can miss one day of working out, but not skip two in a row. It's all right to have a rest day, but I must have a plan for the following day.
I don't like gyms because the idea of packing a bag, driving there, changing, then working out, and reversing it all just gives me plenty of excuses to back out. I have all the equipment--hand weights, bench, treadmill, mat--at home, so even if I just pull it together for 10-15min, I can get something done without creating excuses.
I also like workout plans like Bikini Body Mommy or Jessica Smith (both free/YouTube based)--someone else decides what the workout is for me, instead of me having to make one more decision. If I don't feel like the specific workout they have on the plan, I can at least sub out the cardio or weight suggestion they have with a walk, another weight video, or a shorter workout with a similar focus.
I listened to the Rise Together podcast with Rachel and Dave Hollis where they talked about exercising. It motivated to get my ass moving. I had been unhappy with my physical condition for a while and nothing had stuck. I finally decided I just had to do it. I'm never going to consistently "feel" like working out. You make a decision. You stick to it. You do it.
The motto they said was "do it anyway". Its worked for the past 5.5 weeks.
I am not a morning person. Working out in the morning is not a sustainable lifestyle for me. I have 4 kids and a husband that is busy a lot in the evenings and kids that have activities. So evening is not great for me either. So I work out at lunch. I go pretty much every weekday and run on the treadmill at my house. My house is 5 min from my work so its convenient. I just go. Get my 30 min in. Come back.
I am not a morning person. Working out in the morning is not a sustainable lifestyle for me. I have 4 kids and a husband that is busy a lot in the evenings and kids that have activities. So evening is not great for me either. So I work out at lunch. I go pretty much every weekday and run on the treadmill at my house. My house is 5 min from my work so its convenient. I just go. Get my 30 min in. Come back.
So, do it anyway is my tip.
I can't do mornings either because I get up at 5:30 just to get ready for work and out the door and i am not getting up earlier, and evenings sometimes suck because my H is working, so lunch usually works the best for me as well.
Post by wanderlustmom on May 21, 2019 15:40:12 GMT -5
I agree with others that the best thing is to find the ones you love. I love running and yoga and I only meet with my trainer every two weeks and do a boot camp once a week in order to keep myself injury free. I don’t like strength work but it keeps me running. And yoga, I love it all and it helps me feel so good.
When I started I wasn’t as consistent and now I am because it’s just part of my routine. It manages my stress so much and helps me eat more!
Every Sunday I schedule three runs (always on the same days, sometimes alone, sometimes with friends), one or two bike rides, 3-5 yoga classes and my much hated but much needed boot camp once a week. And every other week my trainer gives me a workout to help my running. Lots of hips and glutes. So I know my schedule for the week. I change it up too, never super early but morning, afternoon or evening.
Post by onetruething on May 21, 2019 15:55:59 GMT -5
Have you ever read the 4 tendencies by Gretchen Rubin? I’m a huge obliged, which means basically that I have trouble keeping promises to myself but would never dream about breaking a promise to someone else. This was really eye-opening for me as so much totally made sense. I will never be an at-home workout person, it’s just not my nature. I have to have exercise plans with a friend or sign up for a workout in advance. Once I realized that this is just who I am it made everything easier.
For me, it's about finding what I like and scheduling it out. I like classes. Every Sunday, I look at my schedule for the week and put four classes in my calendar. Due to my job, my schedule often changes last minute. When that happens, I reschedule the class just like I would any other appointment.
Also, I've been taking classes at the same gym for years. I know a lot of the other people in class and the instructors know my name. I think this helps too as it feels more social.
Honestly I think that there are two parts. One is finding something you like and realizing that exercising for health can be playing tennis or dancing or rock climbing instead of just running on the treadmill if you hate the treadmill (maybe you like the treadmill, but in general a lot of people get stuck on the gym being the only place they feel like exercise counts). That will help keep you motivated. But the other part is realizing that sometimes you WON'T feel motivated, and you'll just do it anyway because it's a part of your schedule and your life. So in the example you gave about eating lunch at 11 the other day, of course you don't need to go running on a full stomach right after lunch, but still go to the gym during your blocked out gym time and do...something. Lift weights, walk instead of run, whatever. Just respect that during that time on your calendar, you are exercising, regardless of the intensity level and your motivation on any given day.
I started out going to classes about 4 years ago. My favorites are dance base classes as this is so much fun for me. I have met some pretty amazing people and this little village will call you out in a heartbeat if you miss a class. So I think that is what has helped me stay motivated. That said I think if I didn't love it would be difficult.
You need to decide if it's worth it for you. Some people lose weight and stay somewhat healthy without exercise. Like my SIL. She has those great genetics. But I really don't. I have several obese family members at least 3 of them with the lap-band surgery. I felt I was up next if I let myself go completely. For me it's a combo deal. I have to watch my diet and I have to exercise to lose/maintain.
So I am not sure if my advice is going to helpful. I think once you start really going and enjoying it you will have a little guilt when you don't. That is when you know turned into a habit. Maybe find a way to way to reward yourself.
Thank you all for your tips and advice. It really is helpful.
I definitely need to remember that exercise isn’t just hitting the gym, but can also be as simple as going for a walk or bike ride with my kids. I also will for sure keep up with the idea that I need to schedule the time, even if I just end up walking for 10 minutes and being done.
That’s exactly what I planned to do yesterday, but then I joined my coworkers for a 45 minute HIIT class instead. I was super glad I went because I knew I wouldn’t have done nearly as much of a workout on my own. Group fitness works well for me because someone else is telling me what to do and I don’t have to figure it out myself.
Thanks again! And keep the tips coming if anyone has more!
Post by farmvillelover on May 22, 2019 14:07:56 GMT -5
Exercise is a hobby for me and genuinely makes me happy, but I realize that’s not true for all. I love my rotation of equinox gym, Orangetheory and my Peloton when at home.
Try the Peloton app, I think it’s very low cost or if you know someone with the bike they can add you to their account for free. There are short workouts with great music on there for things like treadmill, outdoor walking/running, bike, strength:weights. Sometimes when I’m crunched for time I’ll do a 20 min weights and 15min treadmill workout.
I joined an expensive gym that charges you within an 8 hour period if you cancel. That fee really motivates me at 5 am! It also helps that after several months, a group of us got pretty friendly so we now text about when we are going and have plans set for the week. All about the accountability. And, it's hard, but fun, and gets results! (OTF)
1. Realize that doing something you don't want to do is not about MOTIVATION, but habit. Print out a calendar on a piece of paper, tape it to somewhere you see a lot, take a giant RED marker and put a big X on days that you worked out. Work out the same days and time every week, not just a random 3 days per week for an hour.
2. Find something that you kinda enjoy. I dislike cardio, but I do the stair machine while playing games on my phone. I tell myself that I am done with my cardio when I've lost all of my lives in my game and I've caught up on watching all of my Instagram stories. Usually takes 20 minutes and I'm distracted.
3. If I don't feel like going to the gym, I ask myself "how many times have I felt WORSE after going to the gym?". I can count on 1 hand that number versus the thousands of times I've felt better.
4. I think the reason I've been able to keep my gym habit so consistent is that it's stupidly close to my house. Force it to be convenient!