Stuck in an exercise RUT???

Life gets busy and we can get thrown off track from our goals. Family issues come up, kids get sick, you get stuck at work, you get stuck in traffic, etc. All of a sudden you notice that your workout routine goes from regular to nothing. I totally get this and have done it more often than you know. The problem is when you miss a few more workouts and then all of a sudden you’re in an exercise rut. So, how do you go about getting back on track? If you have been off track recently, or need a motivation boost, I have some of my personal tips to help you restart your exercise routine and get back into the swing of the healthy routine again. Ready? Set? GO!

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1. Take a 30 day challenge
Short challenges can help us kick start our routines again. Breaking a plan into smaller time frames makes it much more achievable. Need a 7 day program? Join my next group here. Want a 30 day refresher plan? Let’s get you started HERE. You’ll be surprised how much easier this is to get back into the swing of things and then once the challenge is complete, you will feel better and be back on your way to a fitness and healthy routine again.

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2. Start with just 5 minutes
I know how hard it seems to start a workout that is 30-60 minutes long. The mental challenge is the hardest part; but if that feels like too much then just plan to workout for at least 5 minutes. That is so much more do-able than a longer and more grueling workout. The awesome thing about this, is most times, once we are up and moving our bodies and the endorphins kick in, we are more likely to just keep moving. Start with 5 minutes and if you truly need to stop after the time is up, give yourself permission to do so. That way, you are more apt to do the same thing again another time and 5 minutes of activity beats nothing every day!

3. Speaking of endorphins…
Sometimes we focus too much on the effort of it, rather than the outcome. The idea of the workout is that although it is a challenge while we are sweating through it, the feeling we are left with when it’s over is completely awesome. Am I right? I always say that the cool down and stretch is my favorite part because it means that the actual workout is done. Reveling in the feelings of accomplishing a workout is a feeling you’ll not want to forget for too long. You may regret the workout that you didn’t get to; but nobody regrets completing a great workout.

4. Schedule it in your diary
If you are looking for an excuse to not workout, then you will find every for a distraction to deter you. That’s why it’s important to clear your schedule and make time specifically for your daily exercise. Make sure it’s scheduled in the day for a time that you won’t get easily distracted. If you know that you get caught up at work in the evenings, then schedule your workout in the mornings. If mornings are too busy, then schedule your workout in the evenings. If you know it’s going to be a crazy busy day, then just commit to a quick fifteen-minute HIIT session, as doing something is always better than doing nothing.

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5. Plan ahead
If you’re like me and love to start the day with exercise (before our brains fully wake up and realize what the heck is going on!), the tough part is getting out of bed! I now train myself to put my alarm across the room so I have to get out of bed to turn it off. I also have my workout clothes and shoes set up by my bed to jump into as soon as my feet hit the ground. If you need some help with energy in the early hours, we have our Energy & Endurance formula which has saved me more times than I can count!

6. Just start simple
Simple is always better. We tend to get excited when planning our new habits and goals and add the most ridiculous and challenging plan that we can find because someone we know had some great results with it, right? You don’t have to start with something extreme (and you really shouldn’t start there!) Just get back to basics. You can start by walking for 15 minutes or more. If you have more energy and want to add in some jogging, take it up a little bit more. The point is to just start moving…and then KEEP moving. This only creates more confidence and endurance in our bodies and we want to add more as we are able to.

7. Get a support system 
It’s easy to skip your workout if it’s just you holding yourself accountable. Who would know if you decided NOT to walk or do your workout today, anyway, right? Well, the secret is having accountability to your goals. Doing what you said you’d do is the key to success. Get yourself into a challenge group (we have monthly groups forming at all times), get your family and friends involved in holding you accountable. Ask someone to help motivate you when you need and to help you stick to your plans. It not only helps add more social fun in our lives, it also makes life more fun this way since it forces us to turn the attention off of us and onto others to help everyone enjoy the success along the way.

8. The gym isn’t the only place to “get fit” 

Do you equate getting fit by going to the gym? In reality, the gym has nothing to do with getting fit. It is primarily the idea for getting into shape but over the years as a trainer, I know that it’s more about having a plan and support. Find ways to mix up your workouts, enlist a coach (ummmm..hello!), join a walking/running group, or just getting out and walking your dog. Movement beats laying on the couch any day so just get up and go!

9. Do it for yourself, not anyone else
You can only succeed when you work towards goals for yourself. Being fit and healthy should be about you feel awesome about yourself, and not someone else telling you what they think you should do or look like. It helps us also to gain confidence and wanting to do better along the way. It’s a great accomplishment to push ourselves outside of our comfort zones and reach goals along the way.

Remember habits are created by the consistent daily activities we chose to put our time towards. So, the more consistent you are with your exercise routine, the easier it is to form healthy habits. Then, once it’s a habit, you just go on autopilot, and exercising is part of your daily life.

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Success Story: Robin Kelder

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Here’s an inspiring story from a runner who has battled weight and finally found what works.  She is crushing her results and accountability in our current challenge group and I’m so proud of her!  Read on for her story in her own words…way to go, Robin!!

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My journey with weightloss has always been a sensitive issue for me.  In high school, although I was fit, and one of the fastest runners in my state, I always felt like I needed to lose weight.  When I went to college, I actually lost a freshmen 15 instead of gaining 15 pounds.  I think that was due to me running cross-country and track at the collegiate level.  However, when they told me I would not be earning a scholarship, I quit.  All of my structure came tumbling down, and in a matter of months, the weight started piling on.  Before I knew it, I had put on over 65 pounds.  I joined Weight Watchers in 2004.  As a competitive person, the points program was working for me…initially.  However, I soon learned that I could “cheat” myself by counting “junk food” instead of real food.  I’d avoid meals so I could eat garbage…legally.  Things were staying relatively constant, but that was because I was running between 50-70 miles a week.  I soon learned just how bad my new “healthy” diet was when I injured myself and could not run for a month.  I put back on 20 pounds.

Once I graduated from college, I found myself overwhelmed by a real job, and little time to run, or even work out.  I went back to Weight Watchers because that’s what I knew. That’s what worked for me in the past (when all I had to do was just run and go to school).  However, it wasn’t working.  I would slip up, feel guilty, and stop going.  The weight would inch up even more.

Then…as many moms find….pregnancy brings out the worst in ourselves.  I gained 80 pounds with my first child.  In fact, when I went into labor, my blood pressure was so high they told me that I needed an epidural (I didn’t want one), or I was at risk for having a stroke.  That was a wake up call for me. After delivery, I could barely fit in the wheelchair to get wheeled to the NICU to visit my daughter. I was miserable.  When she was 6 weeks old…I went back to Weight Watchers…again.  I shed nearly 30 pounds, and entered into the last semester of my Master’s Degree where stress played a huge role in my life, and I gained 15 pounds back in a month.

I wanted to lose all the weight before having another child, but plans did not work out that way.  I gained weight again with my son, but not nearly as much.  However, after he was born, it did not melt off as quickly as it did with my daughter. In fact, it plateued.  It would not budge.  My husband told me at this point, I was not allowed to do Weight Watchers anymore…he’d seen enough.

That”s when I was talking to a friend of mine who was doing Insanity.  I saw her results, and thought, “hey. I run marathons (or at least did), I can do this.”  I was intimidated by the price, but liked the online accountablity with the Super Gym, not having to use any equipment, and being able to work out at home…so I signed up for the challenge.  After a few weeks, my friend invited me to join a Facebook Challenge with Kathy, and I have hung on since.  I finished the Insanity Challenge, losing 17 lbs and 4 dress sizes.  Plus, I smashed my half marathon goal by 7 minutes.

That was all over my vacation.  Going back to work at a new school proved to be challenging.  I tried P90x, but I had a hard time staying motivated.  I tried Insanity again (seeing a pattern here)…but the intensity of workouts and my work schedule were not meshing.  Then, I saw a program in my challenge group that caught my interest: Les Mills Body Pump.

Body Pump was always one of my favorite workouts, and now I saw I could do the workouts at home…even better!  I signed on for Kathy’s New Year Challenge, committed to using Shakeology (which has helped me curb cravings), and have made it through my first month.  At first, I was getting discouraged because the scale wasn’t moving drastically…but in the last week, I saw a 4 pound drop, and 10 inches of fat disappear! Poof! Gone!  I didn’t believe it, I remeasured several times.  I am doing Weight Watchers concurrently, but I only eat REAL foods.  I avoid fat free foods, and as much of the processed foods that I can.  However, I am also realistic.  Eating a pre-packaged yogurt is going to keep me from going to the vending machine more than not eating it will.

I love my online motivational system.  Sometimes, it is hard to make it to a gym for a scheduled class…working out at home allows me no excuses.  Checking in gives me more accountability…and people notice when I don’t check in.  I still have a long way to go, but at least I know, I am on the right track now.

~Robin Kelder (Feb. 2013)

So, are you next???