por I usually write and blog about Time Management. Increasingly I am becoming aware that my effectiveness is tied to my energy level (I must be getting older) so I am now thinking more about health and energy issues.
Being healthy and strong gives the stamina needed to get the things done. The following are 13 work out Inspiration tips that I use:
1 – Work out with a friend. For me this serves 4 purposes. I seem to lack time to keep up with friends – this helps. It breaks boredom. It can push me. And mostly I will be there if I commit to it since I don’t want to let anyone down.
2 – I keep an online log and set goals. For me, I break my workouts into 2.5K or 5K or 10K equivalents (roughly 12, 24 and 45 min segments). I also track my weights and number of repetitions etc. My goal is 2 -2.5K, 3 -5K and one 10K per wk and 3 upper body – so that gives me 1 day off per week(my walks are just bonus). I make a game of it. Games are fun.
3 – I definitely am a big believer in cross training or doing different things. EG – I take Karate. Each lesson is a 2.5K equiv. I run, exercycle, cycle, stair mill, squash etc. Mixing it up also takes the boredom out and is healthier. it give muscles time to heal.
4 – Sometimes I listen to a CD or MP3 to break the boredom (although perhaps it is bad to think of it as boredom.) I often listen to audiobooks and I assume watching TV might work for some also.
5 – Make a bet with someone. This one was my son’s idea who uses it successfully.
6 – It’s all about momentum. Once you start, you will keep going. It takes 21 days to make a habit. At the same time, it is a one day at a time – don’t beat yourself up if you miss a few days.
7 – I like working towards goals. I run a few 5, 10 and 15K and the odd half marathon race per year. Last year I went a bit overboard and ran 3 marathons. I make it a game to improve my times. Working up for a 5K or 10K race sometime in the future can be a great motivator. Your first goal is to finish standing.
8 – Develop a few 4 minute exercise routines. I find I do not break enough sweat to have to shower from a 4 minute workout. I find they wake me up and make me more alert. It is the little things that add up.
9 – Consider personal trainer. I have done this a few times. At the very least, the gym you join will help show you the equipment and set up a program for you. Having that appointment and paying good money for it can get you out. Trainers also tend to push harder than you might yourself.
10 – People think I have great discipline. I don’t – I use tricks. I put my clothes in the car the night before so it is the path of least resistance to just throw on a sweat suit and go out and drive to the Y. Once I am there, I work out. Its all about the little success habits.
11 – I continually read, talk to people, keep pumped. It always helps to get me back on track.
12 – Do the smallest of things. Park 4 spaces further from the door. Pace back and forth while on the phone. Take the stairs up 2-3 floors (in hotels I request a 3rd floor room and always walk the stairs – in a 3 day stay, that can be 27 floors up) etc. My office in Toronto is on the 7th floor. Why waste the electricity for an elevator – walk.
13 – I have a set of hand weights in the bedroom that I use to do just a few reps occasionally before bed. I carry work out bands (sort of like big elastic bands or tubing – available at any sports store) to use when I travel.
This is your most important goal. Health trumps money any day. (IE – no health, who cares what you are worth)
I often say working out takes no extra time. If I work out for 30 minutes, I am 15 minutes more productive and I can easily sleep 15 minutes less. Just Do It (and please don’t sue me Nike)
