You don’t have to go to the gymThere are so many options from online experts today (can I just say, pick me? Pick me?) that you can choose do something – just about anything- right at home in your living room. You can hire a trainer that comes to you. (I was an in-home trainer for years – in fact now I do VIP days with clients by flying to them or having them here.) You still have to vet out your experts. I’m sure we can agree online doesn’t mean good. Certified doesn’t mean good. A degree doesn’t mean good. Important, yes, but any one of those does not an automatic expert-for-you make. Check credentials, testimonials, listen, watch, or read an expert’s content before you dive in. Your fitness pro should resonate with you as well as have the education and proof they’ve studied what YOU specifically need.
It doesn’t have to hurt to be beneficialReality is that if it hurts it won’t benefit you. Most people never think of it that way. In fact, you’ve been told that you need to get through the pain and discomfort and then it will feel better, or the result will be worth it. Not true. Usually, unless we’re talking about a different kind of pain – chronic pain – it’s good to listen to what’s happening for you. Pain is a messenger. There may be a muscle imbalance, an alignment issue, a legitimate tear or strain occurring. That can be like a little alarm telling you that a muscle isn’t firing that should be or that you need to reposition or change something about the exercise technique or mode. For example, when running hurts it may be running isn’t your exercise right now, or maybe it’s the shoes you’re wearing or gait you have right now.
For every thing you can’t do, there’s something you canWe have somehow been conditioned from the 5-year old in all of us that thought she could put a cape on and fly to someone who first thinks something won’t work or isn’t realistic. Here’s a new way to think about it. The less realistic a goal is according to someone else’s standards probably the better. The bar is set pretty low on what anyone can do or be “at your age.” Often, in hundreds if not thousands of consultations I done over the decades someone would say, “I can’t run…” when no mention of running had ever come up. No suggestion of running had ever been made. I always found that curious. The brain goes to that one thing instead of the 49 other things you can do. There’s nothing magical about running. What can you do? What is it that you enjoy about running (or think you would) that you can find in another movement?
You don’t have to want to exercise to have a good workoutMotivation is a fickle bitch. Pardon, my language but it’s oh, so true. You don’t have to be “motivated” and really want to do something in order to follow through. I’ve visited this concept before. You really want commitment. That choice is available to you at any time. Motivation is like a mythical unicorn that probably is not going to show up for most of us in big barrels. But any of us can commit. You’ve done it in your life elsewhere. Think about it. Got married? Went to college? Did the whole thesis? Paid off the loan? You need to make a decision. A temporary feeling of disinterest shouldn’t be confused with a lack of motivation or more importantly, lack of commitment. Have you been disinterested in things before and still finished? I was so very disinterested in reading specific chapters of textbooks and doing my chemistry, physics, and statistics homework. I really did not want to learn how to use technology to build an online business. But I did it. And you’ve done it too. You can do it again. So how?
Start small and slow
“Slow is smooth, smooth is fast.”
- You study and create one yourself
- You hire a coach for a program specific for your needs
- You follow a program created for someone like you
Make is socialThis one may seem odd. Since part of the reason you don’t want to go to the gym may be that you’re more of an introvert than an extrovert at heart. I recognize that. Stick with me for a minute. So why would I suggest making it social? There’s still something to not being in it alone. Social media and the internet ease of connecting with people like you makes it less isolating than ever to start and keep yourself on the hook in some ways. Yes, it’s still you lacing up the shoes or lifting those weights. But it’s nice to know others in your group were struggling to get started too and you can report back that you’ve checked something off your list. Increase your rate of success by 95%: The American Society of Training and Development did a study on accountability and found that you have a 65% chance of completing a goal if you commit to someone. If you have a specific accountability appointment with a person you’ve committed to, you increase your chance of success by up to 95%. Join a group of people with members who keep track of their results. We do this in each of our STRONGER programs. I see it with private clients. Clients complete specific weekly goals and decide when they’ll do them, then do them. New clients often want to list goals without a day and time to complete them. That makes it too hard to succeed and easy to fail.
Avoid opportunities to compare yourself to someone elseHave you ever ben called you a “frontrunner?” I have! When I biked with my partner on the weekends and I was out front I would go faster. When he would sprint and challenge me I would push for a short time and then fall back. Whether I “gave” up once I got behind or I was done doing the interval I was trying to hit (my excuse) I would never win from behind. Learning that about myself I’ve been able to strategically do all the things that make me a “winner.” I get up early. I don’t procrastinate, if I promise it Monday it will probably be done Friday. Recently, I pushed myself to ride with a group of women who are faster than me, better at climbing hills than me, and be okay feeling the benefit of being pushed during a workout instead of leading a workout. I get better when I do. But I have to remember to compare my old ability to my new ability. Not to someone else’s. Don’t just do videos you can do easily or go to classes that are simple. Find the challenging things. You want to go to a live class or retreat or get live virtual or in person support occasionally from someone. It’s so you can learn. Not so you can compare yourself. When you get motivated to workout, don’t squash that before you’ve had the chance to feel better. If you don’t feel better when you finish than before you started it may be because you compare. Even on the sidewalk stifle those, “I’m only walking. She’s running,” thoughts.
Measure what matters to get motivated to workoutFirst, make sure you know the right values to measure. If you still only measure weight, it’s but one item and it gives far too little information. I coach clients using weight, body fat, lean muscle, inches, as well as micronutrient levels, and blood tests and hormone levels, sleep, and regularly ask about 4 dozen subjective questions that tell me how well they’re doing. Should you be tracking protein and fiber and heart rate and body temperature? Sometimes yes. Know what to measure and why. Then do. You can do it for yourself. But consider doing it with someone else. Getting motivated to exercise is easier when you say it out loud.
Resources: https://uponly.co/2015/01/08/how-to-increase-the-odds-of-reaching-your-goals-by-85-2/. https://onlinelibrary.wiley.com/doi/abs/10.1348/135910702169420 Get the Cheat Sheet for better, not more exercise after 50 and 5 exercise videos you can do with me at home. (oh, and pssst…. if you’re over 60… you’re over 50, it fits you too. The biggest change in your second half will happen in your 50s and then it’s a pretty even playing field about ability, NOT your age.) Get motivated to workout and stay that way!
When something gets measured it improves. When it gets reported improvement accelerates.