Well, here we are already eight days into 2020. I hope the start of this New Year has been good to you so far and this Workout Wednesday and all the days ahead are full of good health, happiness and adventure!
So how are those healthy resolutions going? If you’re struggling a bit, don’t sweat it! Even the biggest fitness fanatics feel your pain. Since my kickoff to 2020 took place in sunny St. Lucia, I’m still trying to get my daily calorie intake back under control and return to my physical therapy and cardio routine. (I do hope to get the all clear from my physical therapist on my arm issues by the end of this month.)
As we all work to find our footing on the road to healthy living in the New Year, I’ll share one “trick” that’s helped me since turning the big 4-0 nearly six years ago. I now focus on setting goals and deadlines for reaching those goals instead of “stressing” over how well I’m changing my overall behavior. Sometimes making the commitment to eat green vegetables with every single meal or workout six days a week can be daunting, and the temptation to throw in the towel can sneak in if you indulge in one “naughty” meal or skip one workout. Instead of stressing over daily slip-ups, ask yourself one question:
Is there something I want to accomplish this year that requires stepping up my physical activity and making healthier choices in my diet?
As I’m sure you recall, I went to the ultimate extreme in 2019 by competing in the NPC Brooklyn Grand Prix. This year, inspired by my husband, my cousin and several friends who have caught the running “bug” at various stages in their lives (thank you, James, Annie, Rita Joan, Jeannine and Pamela!), I hope to enter my first 5K by the end of the summer. So James, who knows pretty much everything there is to know about running, has started coaching me with a treadmill workout plan for the next couple of months. (Stay tuned on that front!)
How about you? Is there a fundraising walk surrounding a cause you’re passionate about that you’ve always wanted to join? Maybe this is the summer you play for a team of touch football at the annual family get-together instead of watching from the sidelines. Or maybe while on vacation, you take one or several long walks with your spouse or that friend you haven’t seen in awhile. Whatever it is, having a specific goal surrounding an event can keep you motivated since you know there’s a finish line to cross after all the hard work.
So if you’ve been doubting your ability to stick with your plans to make this your healthiest year yet, stop right now! Think about the positive steps you’ve taken so far and forget the slip-ups. Focus on today, one minute and one hour at a time. If you get to the gym today, kudos to you. If you don’t, pack the gym bag for tomorrow and try again. Remember, it’s the small steps that add up to big strides in our lifelong journey to have fun, be fit and feel fabulous!
Happy President’s Day!
Guess what? Remember those health and fitness resolutions you made at the start of the year? Well, you’ve reached a major milestone as we’re seven weeks in to 2013. You may remember from some of my previous posts that it takes about six weeks for new behaviors to set in as habits. If packing your gym bag has become as routine as brushing your teeth before going to bed or you look forward to that daily dose of carrots and celery – kudos to you!
You’ve made it this far, so whatever you do, don’t stop now! On this particular Motivation Monday, I encourage you to sit down and set some new goals for yourself to keep your momentum in tact. Think about something that will keep you pushing through your weight training circuits; making it to that group exercise class on time and chopping veggies for the work week.
Maybe there’s a spring break trip in the not-so-distant future that involves pulling the bathing suit out from the back of the closet. Perhaps there’s a wedding, reunion or other special occasion that you’d like to show up for feeling your best.
Of course, your motivation could stem from your desire to gear up for a whole new season of new activities. This could be the spring you start training for your first 5K or marathon. Maybe you’d like to be able to play a sport with your son or daughter or simply have more energy for outdoor activities like hiking or cycling when the weather gets nicer.
If you’re still searching for your motivation, here’s a bit of humorous encouragement courtesy of the Huffington Post last week. (Thanks to my friend and colleague Joe for sharing this link with me!)
Remember, following a healthy lifestyle isn’t a sprint to the finish. It’s a lifelong marathon filled with countless opportunities to have fun, be fit and feel fabulous!
This is always a strange time of year for me.
Even though I’m not a mom, the back-to-school, no-more-beach-weekend mode always arrives with a shock to the system. Here in New York City, all the people who spent a good part of the season in their summer homes are back. Students crowd into the subways along with the rest of the commuters. The incessant buzz of the city that never sleeps kicks up a notch back to its norm.
Wherever you live, we’re all faced with leaving the lazy-days-of-summer schedule behind. No more summer Fridays away from the office. The kids may have new school schedules and new after-school activities. There may be life changes that involve new responsibilities, too. If you’re trying to fit “working out” into your fall schedule, here are a few tips to make things a little less overwhelming:
- Be realistic: Saying you’re going to exercise two hours a day, seven days a week is sabotage. The first day you miss, you’ll be discouraged, and could wind up saying, “Well, I just blew the whole week, so why bother going back?” A better approach is to aim for two or three days each week for the first month. Trust me, as you start experiencing the benefits from exercising, you’ll want to spend more time working out.
- Adjust the Attitude: Think of exercise as a “chore,” and you’ll be done with the new routine in no time. Instead, think of exercise as “Me Time.” No matter what’s going on in my life, the time I spend working out is the one time my brain goes into neutral. Use exercise as a break from the ordinary, and before you know it, you’ll be looking forward to sweating out whatever ails you.
- Research deals: Backpacks and computers aren’t the only things you can get a good price on at this time of year. Many gyms are offering back-to-school membership rates. Just remember to make sure it’s convenient for you to get to. I don’t care if a gym is offering a free membership. It if takes you an hour from the house or office to get there, chances are you won’t go based on the distance.
- Reward yourself: No, not with cupcakes or candy. Instead, treat yourself to a new pair of sneakers, a hoodie or refresh your playlist with some new high-energy workout tunes. Really want to splurge? Set up one or two sessions with a personal trainer so you can receive a proper assessed and start on a safe program.
- Give yourself a break! If you’re starting on an exercise routine for the first time in your life or getting back into it after an unexpected hiatus, you can’t expect to see drastic changes overnight. Habits take about six weeks to take root in your psyche, so take it day by day, week by week and focus on the positive responses from your body.
Stay tuned for Friday’s post where I’ll offer some food for thought on getting your healthy eating habits back on track, too.
For now, remember even though getting back to the grind can be daunting, it’s also the perfect opportunity to sharpen your focus and welcome a whole new season filled with countless opportunities to have fun, be fit and feel fabulous!