Healthy habits have found their way into your routine. You are feeling great. Nice work! BUT… all of a sudden life gets busy, summer arrives, your routine shifts and healthful habits take the back burner. Before you know, it has been a week or two since you have gotten to the gym. Your takeout bills have surged. Sound familiar? You are not alone. It is incredibly tough to maintain discipline in times of stress and routine shifts. The kids need more of you, home chores are piling up, perhaps your workplace to-do list has grown and your boss is breathing down your neck…. Meal planning and gym time can often be the first to go. It is easy to understand why this happens.
Take a step back. Think about what it is that gives you energy and maintains your focus throughout a busy day? I would guess quality sleep, nutrition and regular exercise. In times of stress, we need to protect our healthy habits even more. Even if the exercise is a 15 minute run around the neighbourhood. And instead of take-out you pay for a local healthy meal service for that crazy busy two week stint. Set yourself up to win. You got this! You will be much more effective in life if you attend to your own need for health without compromise. You have to ensure you take care of yourself so that the things that matter receive the best of you.
Consider some strategies to ensure you are able to keep your motivation going strong through more challenging times.
- Know the why to your own goals. Remind yourself of this when you’re about to get side tracked. Why does fitness/health matter to you? For example, my WHY is to be an example for my daughter and to stay well for as long as possible. What’s yours?
- Engage in what you like to do. Choose activities that feed not only your need for exercise but also speak to your interests and personality. You are much more likely to stick with something when you enjoy it, or at least some part of it. For me, CrossFit offers many things that bring joy – always challenging, socialization included, and translates to feeling strong in every part of life. It keeps me coming back day after day. I crave it. Find what fills you up and it will be harder to drop off. Maybe that’s running in nature, maybe that’s cycling, CrossFit, swimming or yoga. Or maybe you like variety. Chose wisely and this will support your commitment.
- Expect obstacles. Life is a bumpy road. By now you have figured this out. Weather you are trying to eat healthy, to reduce screen time or exercise regularly, there will be obstacles to achieving what you set as your “ideal”. If you expect that you may get off track, when it happens you will not be totally derailed by it. So what you missed a day at the gym? Make sure it doesn’t happen again tomorrow. You chose to have an ice cream cone and a beer at your friend’s barbeque, so what? You are human after all. Let the next choice be a good one. Don’t beat yourself up about mis-steps. Rather have systems to get you back to your goals as soon as possible with minimal damage
- Join a challenge. In our gym community, we set up challenges on a regular basis. Recently members signed up to do an obstacle race. Prior to that, rode 100K in teams for charity. Next, we are asking members to sign up for a marathon. This keeps people staying active so that when the challenge arrives, they are feeling prepared and capable. It makes showing up regularly a must. That added accountability is a safety net. Plan your next challenge so that your motivation is more easily kept in check.
- Plan. Organize yourself to ensure your week sets you up to succeed. If your intention is to eat healthy daily and be active 4 times a week; make sure you’re all set before the week begins. Prepare food on Sunday and look at your calendar to see when you can be active. Schedule it in. This is key. If you have to decide on Wednesday night when you’re heading to bed late if you will get up Thursday morning to go the gym, it is much less likely to happen then if you put this in your schedule earlier in the week. Anticipating prior to the actual moment will allow you to get to bed earlier and stay committed to the plan you set.
I know you all want to be healthy. That goes without saying. Why then are your desires not being realized? What is holding you back? Getting started and staying motivated is not always easy. You need to make it non-negotiable. It is a matter of your health, longevity and well-being. Stop making excuses and commit to goals that you are excited about. Find something you enjoy doing. Set up some future challenges (ideally with friends) to add to your accountability. When setbacks happen, don’t be too thrown off. Get back on track as soon as possible. Planning week by week is key. Sensing a busier week coming on, prepare more. Schedule shorter workouts but get them in. You will feel better for it. Tackling the daily obstacles that will arise will seem much easier for you when you prioritize your health.
If you’d like to discuss your own personal health goals and how to reach them, message me today: michelle@crossfitdefy.com.
See you soon at Defy Functional Fitness.
Dr. Michelle