Well it's New Years and with that comes to huge wave of new gym memberships. People left and right are standing in front of the mirror and vowing that 2013 is the year they're going to change.
This year, things will be different.
As they step out their door armed with running shoes or a gym pass, there's only one thing standing between them and the legion of people who let their gym memberships lapse by May, and that's a plan.
I'm the same way, I know I need to exercise. Hell, once I'm out there, I even enjoy myself. Exercising is great, it makes me look good, makes me feel good, and it's really rewarding to achieve things like running new long distances.
There's only one problem: I'm lazy. Like, really lazy. Yes, running (my exercise of choice) is great, but you know what else is great? Sitting on the couch with a cozy knitted blanket and a couple of episodes of X Files.
So how do I manage to stick with my exercise program? Well, it took some trial and error, but I've found what motivates me to get my butt on that road.
Set a Goal
Anyone who reads my blog knows I’m big on goal setting. One of my goals for 2013 is to run 500km. Last year I ran 437km so 500km should be doable, but it’ll take a sustained running effort over the whole year. Running 500km isn’t something I’m going to be able to pull off with just a few months left in the year. If you are a beginner just make sure you know your limits. Here is a good general tips guide that I found on how to stay healthy and fit for those of you who are looking to improve your overall health.
Declare Your Intentions Publicly
Whether it's to your family, group of friends, the blogosphere, or on your favourite social network, declaring your goal in a public forum suddenly makes you accountable. It could be anything, from a general intention to exercise or lose weight, to a specific goal weight, running race distance, or total hours at the gym. Specific goals work better, as they give you something to aim for, but any declaration should be helpful.
Pick an Event
I've found that the only thing that really motivates me to run, is to enter a race. If I don't have a race on the horizon, running just doesn't seem worth it. Entering a race is final, and failing to prepare by not running enough and not following a training program means that I won't be able to achieve my goal time. Not achieving my goal time is as good as failing, and that's not something I'm prepared to do.
Find Your Community
Having other people who are like minded and enthusiastic about exercise is key to maintaining enthusiasm. I have a few running buddies that I run with regularly, and having someone to go out with makes all the difference. In fact, even having my dog Molly as an always willing companion makes a huge difference in my willingness to trudge out in the cold winter for a run.
Join a Program
Instead of simply joining the gym, is it possible to join an organized program? There are tons of couch to 5k programs available that involve group runs with other beginners. Similarly, many gyms offer specific classes or beginner fitness programs that might motivate you to show up at the allotted times, not just whenever you can find time to get to the gym. And when looking into fitness programs and exercise regimes, look into glucosamine in gel form and other useful supplements to help your training.
If exercising was easy, obesity wouldn't be the epidemic it is. The fact is, exercise is hard and a pain in the ass. It takes little tricks and tactics to get motivated enough to stay fit, but the result is more than worth the effort. If using even one of these tips helps you start and maintain a healthy and meaningful exercise program, then you're already miles ahead of most people.
How do you manage to exercise regularly?
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Setting a goal is definitely the best way to stick with an exercise program. I have trained like never before when I signed up for my first half marathon last year. Granted I did end up injuring myself in the process 😛 but I got in ridiculously good shape and really stuck with a time-consuming program. Right now I am just trying to stick to making it to the gym 3-5 times a week…no specific goals yet.
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I think setting goals is great – but I believe that you should wait before declaring your goal to friends/family. I read before that you should wait 3 months into any ‘lifestyle change’ before announcing it – so you can test out your new plan, work out any kinks, AND by the time the 3 months is over you will already be noticing the differences.
If you announce your goal too early and you end up falling flat on your face, then you may feel embarrassed to have announced it out loud to others and this could deter you from picking yourself up, or starting or new goals!
That's definitely true! Since I've already been running for several years, I'm fine with declaring running goals. If I was picking it up for the very first time, I would probably be quieter about it until I was sure it was something I could stick with.
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For me it does not happen unless I schedule it. Life and business is just too busy that it honestly falls by the wayside unless I schedule it. I usually have great intentions, but those intentions get you nothing without doing it. If I schedule it then I generally have a much better rate of success.
That's a great tip, and I totally agree. My big issue with scheduling is that something else always finds its way into that coveted hour.
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Everyone in Australia seems to be doing this thing called Crossfit. I don't know a lot about it other than everyone is involved and it looks like a hell of a lot of hard work…
I find that whenever I start to put on a little bit of weight I start exercising and cutting back on the treats.
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I've heard about Crossfit and from what I can tell, everyone who tries it likes it!
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I'm a big tracker – so I track all of my runs with RunKeeper, and I've started using Gympact to record my gym workouts and incentivize me to go to the gym more. I reviewed it on our site, but the basic idea is that I commit to working out 5x per week, and each workout I skip, Gympact gets to charge my credit card $5. But if I make all my workouts, then at the end of the week, Gympact splits up the money from those who were charged and distributes it to those who did all their workouts. I make ~$10/month doing it. =)
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Wow that sounds like an incredible motivator, especially to frugal people like me!
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I agree completely that setting a goal and entering an event are huge motivators. That is what finally pushed me to follow through, knowing that I wanted to cross the finish line. I was able to go from not running at all to finishing my first marathon in about 18 months. I also found using technology (my Nike GPS watch) and computer programs (like Excel) to record my running data helped. That information gave me encouragement that I was making progress.
I agree with all of those points – especially the tracking part. I use a website called runningfreeonline.com and it's been so helpful to keep my motivation up.
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Walk your dog! I know very few dogs that don't like to get out for a walk. In the snow, get boots — I've just discovered "gators" that you can wear outside your pants and attach to lower boots and they keep the snow out. We have a couple of feet of snow which I am enjoying snowshoeing through — but it's great exercise to just drive to an open field and let out the dog. Trudging through deep snow for 20 minutes is a super workout. My dog gets me out in even the deepest snow.
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I totally agree, most dogs are under exercised. I was doing great at walking my dog, but it's currently -31C here so I've been laying off it a bit.
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I am such a sporadic exerciser! I have never been able to stick with anything too long. I always get bored. I do stay in shape though!
If I don't have a race to train for, I'm definitely a sporadic exerciser as well – but I'm not so good at staying in shape. That's why I'm excited to train for my half marathon – four months of sustained exercise.
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Setting goals and definitely working out with others helps me to stay on track. I also love to schedule a bunch of races at the beginning of the year so I'm motivated throughout it.
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That was my problem last year, I had a race at the end of May but nothing else planned after that. I think I'm going to run a 10k in the fall to keep me from losing all of the fitness I'll have gained from my half marathon training.
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I feel guilty reading this post while stuffing a cookie into my face. I was doing so well with my walking and actually losing weight but then mother nature went and effed that all up. I need to start back on the treadmill. I have to fit into more of my old clothes and have 2 huge weddings to attend this year.
Mother nature is messing with my groove too – I know how you feel. I'm almost completely stuck on the treadmill until the weather warms up and all of this snow melts. It's so depressing!
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One of my goals this year is to exercise more. But I have to plan it, to make it happen.
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Definitely true, without a plan, it probably won't happen. No time like the present to make one!
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I'm with you on always setting a goal to exercise. I find what motivates me the most if having an exercise buddy and going to fitness class. My exercise buddy keeps me accountable and pushes me when I feel like I have nothing left, visa versa. I find that i make friends at my fitness classes and they in turn motivate me to go to class.
Definitely true. I ran my last race with a friend and managed a new personal record because I didn't want to stop and fall behind. If I was alone I definitely wouldn't have run so fast.
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Improving my overall health including being more consistent with training is one of my 2013 goals. Setting targets are so helpful in achieving goals such as your 500 km and signing up to run races. I plan on signing up for my first 5km this year.
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Congrats! My first 5k was so much fun and so tough to train for, it really taught me a lot about what I was capable of. Looking forward to reading about that adventure!
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I think I'm a little different. When I was in my teens I was overweight and lazy about exercise. Then somehow in college I started to take it off, and eventually exercise became part of my day. I've had various levels of strength and being toned, but have pretty much weighed exactly the same my entire adult life. I think there comes a point where exercise is no longer a goal but a habit, so I don't set goals for myself really. If I do a 5k or 10k it's usually because a friend just calls up for a race that happens to be the next day. I'm relieved it's like this because NOT exercising makes me feel 10 times shittier than the process of trying to convince myself to do it. But even I have my days of not wanting to do it. So I guess my advice to people is just keep doing SOMETHING…anything at all to get moving until it becomes a habit,
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I think that's why I exercise now – so that it become a habit. I want it to be a habit for when I really need to exercise when I'm older – instead of trying to pick it up when I'm already overweight. If you can manage to exercise without a particular goal in mind, more power to you! I wish I could do that…
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Setting goals are definitely a necessity. Even if you don't quite make it, odds are you'll be further ahead than if you didn't set them! I find once I get in a habit of working out, my diet falls in place.
Totally agree, I stop eating crappy food because it doesn't properly fuel me for my workout, plus I don't snack as much because if I have a run coming up, I don't want to get cramps. It's a nice side benefit.
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But how do I make myself actually get into the gym and off my couch? That is my million dollar question……sigh….:(
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Hey Jordann, good blog man! Actually you have written up a true things about exercise program that exercise makes me look good and feel me good as well and that is why i will suggest everyone try to do regular exercise for staying well, refresh and comfortable. Thanks for giving tips.
A great piece of writing. Keep it up