workout

Act Now, Feel Later

I used to think motivation (for workouts or anything else) was a feeling that led to action. But I think that was wrong. Now I believe that action generates the feeling, rather than the other way around. That's a good thing, because feelings are transitory. And I don't want something transitory as the foundation upon which I base my life decisions, especially the ones that pertain to my health. I really don't. It's too important. 

What I want are habits.

What I want are things that make acting in a healthy way, even when I really don't feel like it, easier. Foolproof.

What I want is to set-up systems that support my goals.

What I want is to make sure it's as difficult as possible to get in my own way, because I know I will try. Basically.

Here are some things I do that ensure my workouts happen when the feeling of motivation appears to have taken a long sabbatical, far, far away.

Put on the workout clothes. If I can get myself dressed, I'm halfway there. Once the clothes are on it feels silly not to take them on a field trip to the gym. 

Only commit to 10 minutes. The upside to this little trick is that even if I stopped after 10 minutes, that's 10 minutes more than nothing. But once I've done 10 minutes, I'm probably going to finish the whole thing because, again, acting generates motivation. But the knowledge that I could stop if I wanted to is often enough to get me to the workout.

Exercise first thing in the morning. If I wait until later in the day, I'm way more likely to fill up my time with other things and/or be too tired. Working out when the house is still quiet and I'm not fully awake and immersed in the activities of the day, is actually kind of awesome. There's a great quote I found on Pinterest recently that says something to the effect of, "Workout early before your body figures out what you're doing." That's a fair statement some days.

Find the fun. Do whatever it takes to create some element of your workout that you look forward to, other than the results. My cardio days are a treat for me, but it's because I made them that way. I have my treadmill in the room in my house with the big television. So, I put an episode of my favorite show on Hulu, mute the TV, activate the closed captioning, get my headphones on and go. 

Resort to bribery. You can bribe yourself. It's totally fine. I do it all the time. Would a new workout tank make your workouts more appealing? Awesome, get your Etsy on. Would a shopping spree on iTunes mean that tomorrow you woke up itching to hit the treadmill? Sweet. Do it. The only thing I don't bribe myself with is food, because I don't want exercise to become a punishment or a price I have to pay in order to eat. But pretty much anything else is fair game.

Literally surround yourself with encouragement. Okay, this one I know is going to sound super-cheesy. But. I used to have a workout tank top that said, "Impossible is Nothing." And I loved it. I also used to have post-its with words of encouragement stuck to my bathroom mirror. I may, or may not, currently have a vision board with words and images that motivate me toward healthy choices. It probably doesn't sound "cool" but bathing my brain in positive, supportive, and sometimes funny messages does help. 

Put it in writing. Spend a few minutes writing down how you feel after your workouts. Do you feel ready to tackle the day? Do you feel stronger? More flexible? Less stressed? More awake? Being aware of how your body feels, both during and after exercise, can be a powerful motivational tool. For many people exercise is something they're glad they did after it's done. Remembering exactly why you're glad can help you start on days when enthusiasm is lacking.

Schedule it and eliminate roadblocks. Plan which workouts you're going to do each day and the time you are setting aside to do them. Write them in your planner. Add them to the calendar on your phone. Get your workout clothes laid out the night before. Make sure your water bottle is full and chilling in the fridge. Get your pre-workout snack ready to grab quickly in the morning. Make it as easy as possible to get from where you are to where you work out.

Never skip Mondays. Mondays are the first day of the week and making sure I get my workout in that day sets up the rest of my week for success. It's a mental thing. But it works.

I'd love to hear your tips for getting motivated for your workouts! Share them with us in the Comments section below.

5 Moments I Loved From Today's Workout

In an effort to take the advice I'd give to a client, I'm trying to focus on what I love about my workouts. And it's not always easy...

Sometimes it's hard because I want to see different results than I'm seeing, or I want to see them faster. Sometimes it's hard because I'm in a bad mood, or I'm tired, or I'm distracted by something else I need to do that feels more important than squats, and biceps curls and planks. Sometimes it's hard because my muscles are sore from the day before, or because my knees are hurting more than usual. Sometimes it's hard because I'm doing a workout that's actually, objectively, more difficult than the one I did the day before. 

Because I know that the words we say to ourselves matter--that the things we focus on expand--I'm making a concerted effort to notice the moments during my workouts that are good. Some of them are physical, others mental/emotional. But here are five moments I loved today.

I listened to a beautiful version of the song, Riptide, during my cool-down. (You can watch the video here, if you're interested.) There's nothing like finding a new song to love, or in this case, a new version of a song I already knew. 

The house was quiet. Sometimes I crave silence. Probably because I so rarely ever get it at home anymore. Being awake while it was still dark outside and the house slept, felt like such a gift today. Soon enough other people were up and moving around and saying words :-)

Finally, finally, something felt easier. I've been doing this series of abdominal exercises over the last few weeks, and there's one exercise in particular that's just been...I don't know...it just has felt difficult and like I wasn't quite strong enough to do it correctly. It just felt off. Anyway, today I noticed that while it was still challenging, I could finally feel my muscles engaging and doing the work.

My wobbly legs. Don't know why, but I love it when I finish a workout and my legs are kind of shaky. I got that today and relished that feeling as well as the feeling of stretching them out at the end of the session.

I had a much-needed moment of clarity. Exercise is one of the things I do to stay emotionally balanced, and to work out frustration or anger or fear about things that are going on in my life. While I was on the treadmill for the cardio portion of my workout today, I had a breakthrough in my thinking about a problem I've been having with one of my freelance clients. Not that I solved it, but there was a shift in the way I've been thinking about it that helped me to let go of some anxiety I've been carrying around. 

If you've never done it, I would highly recommend spending some time thinking about what you're grateful to your workouts for. Maybe it's not five things. Some days maybe you struggle to find one thing, while other days you could list ten. But the exercise of shifting your attention from what's uncomfortable or difficult about it, to what it gives you that's valuable, makes such a huge difference. 

Stuff You Might Have Missed

 Good morning, friends! Here are some things I found on the internet this month that I thought were worth sharing.       

This article from The Cut. I had never heard the term "cringe-attack" before I read this, but I instantly knew what it meant. Let's have a little self-indifference, shall we?

This 3-ingredient, healthy, Peanut Butter Dip, from Listed & Loved. I have dipped fruit in it, but you could also just cut out the middleman and eat it with a spoon. That's easier. 

Am I the only person in the world who had never heard of The Mandela Effect until a couple of weeks ago? Apparently this is a thing.  

Get outside, everyone. Green exercise is here.

Target will sell you a candle that smells like cotton candy. So...yeah, that's happening at my house. 

The human body is an amazing thing. This we know. Here's what happens to it while you exercise. This I didn't know.

Moroccan Oil is saving my hair this winter. The tiniest bit raked through the ends of my hair after I dry it and straighten it, makes it so soft. 

How to Heal the Roof of Your Mouth After You've Burned It. Been there. Done that.

Want to find a workout you love, but don't know how? Try using this checklist to help you figure it out.