A little motivation for your Monday...

Self-care such as fitness oftentimes gets squeezed out.

Is this you?

I totally get it…We get consumed in our daily lives…our jobs, the children, housework, travel, etc.. And when that happens, exercise goes straight out the window.

I have been there and it is frustrating—taking care of everyone else and in the process neglecting myself. 

As my business became busier, my workouts got pushed aside and it was only when my coach told me I needed to carve out time for my workouts on my calendar did I finally do it.

I blocked off time and nearly 10 years on, do not let anything get in the way.  Now, I nurture myself with the same devotion I offer to others. And let me tell you it has been a game changer.

At 48, I feel better and stronger than I have in my entire life. And what I do NOW will no doubt determine how I feel later in life.

The real challenge is integrating this practice into your week for months and years to come.

I know you have a busy, full life so this has got to be manageable and you have to have some tools in your toolbox. Strategies like the ones I’m about to share have been the key to my success for more than a decade.

But none of that would have happened if I hadn’t stopped to take care of my health.

I realize that finding 45 min or an hour can be huge, especially if you are not used to devoting this kind of time to yourself. 

But what about 15-20 min for a brief, but effective workout? Just like with anything in our life it is small, consistent habits that produce the big results, not a few big undertakings done a handful of times.

So, I would like to offer a few tips from my experiences as a coach to move you towards your fitness goals.

Tip 1:  Make time and take action.  Book an appointment with yourself to do your first workout. 

Making time is a crucial “survival habit”:  If you don’t make time, time will be taken from you. You’ll be pushed and pulled by other obligations. Something will come up and there will never be a “perfect time.”

All of us have a calendar whether on paper or our phones—look ahead, plan and prepare. Anticipate obstacles. You will probably need a Plan B, and maybe even a C and D. And know that it is normal to face challenges.  The more you can go with the flow the more resilient you will be next time an obstacle comes your way. 

Taking action often comes before motivation.  Motivation is just a feeling that comes and goes. If I waited for motivation to strike, I may never get to my workout.  But taking a disciplined action, even if that action is just 5 minutes helps us bust out of procrastination mode and “feeling stuck.” 

Maybe you start with one workout. And maybe if you push through that first 5 minutes of resistance, you get rolling and do more!

Tip 2: Set realistic Expectations

You are busy, juggling lots of demands, working long hours and caring for family and perhaps feeling stressed?

And I’m here to tell you that that’s OK!

Setting realistic expectations, and shooting for “good enough consistently” is a crucial mindset.  Ideally, we want to work on a continuum, inching forward each day.  If you just did 1% better than yesterday you will be far ahead (in fact, the math says 33% better than a year prior).

Tip 3: Create an environment that supports your goals

Our environment can shape our choices and if there is a lot of “noise” around us…this can be distractions such as social media, websites, TV, housework then it is going to be challenging to focus on the task at hand or in this case--your workout.  Have you ever thought that in the time you were scrolling through IG reals or Tik Tok that you may have been able to do 20 minutes of exercise or stretching?

How might you change or improve your surroundings to support your goals? Here are some ideas:

• Have a conversation with those in your household (if there are any) about what would be helpful or supportive in reaching your goals. This may be anything from having an uninterrupted 20 minutes to workout or help with dinner so that you have the opportunity to take that time for yourself.
• Define your space. Clear out a room or a corner that is just for you.
• Reduce or eliminate distractions. Turn off work or social media notifications.

Tip 4: Focus on the process, not the outcome

We all love results…landing a business deal, doing your first pull up, fitting into that favorite pair of pants. I encourage you to visualize major successes such as these. But to get to a certain goal, you need to break these goals down into manageable skills and then practices.  In order to make practices manageable and consistent you need to break them down into small steps.

Try this exercise:

Imagine the kind of person you want to become…maybe a healthy and fit person or someone having a cool physical adventure, travelling or living a fulfilling life without injuries. What does this kind of person do?  What does their daily life look like? What behaviors might they do on a consistent basis?

I hope you find this helpful! And if I can help you on your journey in anyway, please reach out to me!

 “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

--James Clear