1. We’ve all been there, myself included – the "post-fun" workout aimed solely at working off all those extra calories from the night (or week) before. All too often our exercise and eating habits stem from guilt-laden motivations aimed at reconciling ourselves to what we believe is the “right” or “healthy” way of living.
Rather than treating a workout as atonement for a previous day’s pleasure, treat each workout like each new day – a chance to experience something wonderful in-and-of itself – not as a late payment. No one is perfect. Being forced to workout solely by seemingly “punishment” workouts will only keep you motivated for so long. Be intentional about what you do. “I’m going to have a big dinner tonight,” or “I’m going to have cake at my friend’s birthday party.” Fine, plan for it. But don’t get to the end of the night and be surprised by the big meal or the cake that you didn’t expect to eat.
Yesterday was Superbowl Sunday. There’s a pretty good chance that many of my readers are feeling a bit of post-party guilt right now. Feeling like that isn’t going to change anything. Don’t think about whatever parties you may have attended this past weekend when you work out next. Always think towards the future. What are my goals in working out? To drop a pant size? To be able to take the stairs to your 8th floor office? To be able to keep up with your grandkids? Establish both short and long-term REALISTIC and ATTAINABLE goals. Then work out to attain those goals and create a better future for yourself, not to make up for your last splurge.
2. We all have our guilty pleasures. I like, nay, I love ice cream. I’d take a scoop of that sweet stuff over cookies or chips or hamburgers any day.
This is where my own personal accountability comes in to the situation. Do I eat ice cream? Absolutely. Life is too short not to experience the simple pleasures that are available for us. However, I make room in my healthy eating habits for my ice cream splurges. I won’t eat the potato chips at the weekend barbeque. I’ll pass on a hamburger in exchange for a salad with grilled chicken. And then I’ll say, “Yes, please!” to a bowl of that delicious mint and chip.
This next step is the most important: Eat slowly and ENJOY your splurges. I can’t tell you how many times I’ve eaten a splurge item while watching television or reading, only to discover my guilty pleasure half-gone. It’s okay to have the occasional splurge, just don’t let them be wasted.
3. Sometimes, I just don’t feel like working out. It’s true. The more consistent I am with working out, the more I enjoy it. But there are certainly weeks that an extra hour of sleep is much more appealing than the Elliptical. If I stay consistent with working out during my motivated weeks, I can survive skipping a workout.
I set goals: During my “motivated weeks,” as I’ll call them, I set a goal of 3-4 “in-gym” workouts (some with weights, some just cardio) and 1-2 “in-nature” workouts. My in-nature workouts are as intense as a hilly bike ride or as simple as a walk through the park with someone I love. Those workouts are the perfect time to enjoy the world around me and get back in touch with myself.
During my “unmotivated weeks” I will commit to 2 in-gym workouts and usually more simple in-nature workouts. A 20-minute brisk walk around the neighborhood after dinner is much more rewarding than watching another rerun.
As always, it comes down to setting realistic goals for yourself. No one knows you better than you. You know how often you can realistically get to the gym. Don’t say you’re going to go to the gym five times this week if you know that it isn’t realistic. It will only end in feeling disappointed by not making your goal. If you don’t currently have a steady exercise routine, start with 2 workouts a week – and make time for them in your planner. Do that for a month, and then add a third workout.
A healthier you begins here and now. Today is the day. Start with a clean slate and a fresh state of mind.
