Exercise can be the worst, but it doesn't have to be and it doesn't have to be complicated either. I know, I know, it can be less than ideal - but you know what? it will make you feel a heck of a lot better, I promise! Read on for 9 simple steps to help over-come complicating exercise.
9 Simple Tips To Help Over-Come Complicating Exercise
Once you make a decision to start exercising, as Nike likes to say, “Just Do It”. No, but really. Commit to the decision that YOU made. You are in charge of that thought and you wouldn’t have thought that if you weren’t ready to do it, right? Making the decision to say to yourself I am going to exercise, is an intention, follow-through, no excuses.
2: Get Excited
Premeditate just how happy you will feel after you have completed a workout. Write it down, say things like – “I feel happy, healthy, and full of energy”, “I love my body and I take care of it every day”, “I release any negative emotions towards myself and get fitter every day”, “I love my body and my body loves me.” Have a deeper connection with your mind and body. Find other things that bring you excitement as well, wear a new pair of fun socks, new shoes, or funky attire. Get excited about what you are about to accomplish and envision yourself doing this regularly.
If we don’t plan exercise around our schedules, more than likely we aren’t going to do it. As I mention in previous posts, I love my Post-It calendar. I purchase the huge desktop calendars, take them apart, and hang them on my wall so I can see the whole year. I grab some colored Post-It notes and then go crazy with color coordinating my life. I always plan my schedule around my workout, taking two hours every day to get some kind of physical activity in. Plan ahead, even on vacation, make it a point to walk more, ride a bike, or see if there is a gym you can get a free pass to while you are in town.
I live in a noisy neighborhood and honestly, headphones are a lifesaver. Unideal surroundings are bound to happen, but headgear allows you to get into your own world. I have both ear pods and headphones that I switch through depending, both work perfectly and help you get into the zone.
5: Unleash The No Excuses Policy
Seasons change – yes, but we adjust and adapt like the humans we are. What does that mean? It means, when it’s cold, you wear a jacket when it’s raining, you bring an umbrella or go to an indoor gym, and when your PMSing you do yoga because… zen.
If you have an injury it probably doesn’t involve your whole body, right? For example, I injured my left knee. On crutches and everything, I was still in the gym doing abs, upper body, back exercises, anything that didn’t involve my knee and you know what - it makes you stronger because, despite all the odds, you are still in there hustling, getting gym time in, and that’s powerful.
Walking is essentially just as effective as running. Start small, 20 minutes a day, and keep adding on time. Walking a healthy 1-3 miles a day is perfect, you don’t have to get in the gym and go crazy with weights. Listen to podcasts (these are my faves!) or make a playlist on Spotify of all your favorite tunes to make it more enjoyable. Baby steps!
7: Nutrition & Exercise 80/20
The 80/20 rule can be applied in two ways, the first way is through nutrition. Eat 80% healthy foods and 20% can be saved for indulgence. For example, my first meal of the day is usually made up of healthy fats and proteins and moderate amounts of fat. This looks like two whole eggs with spinach, an avocado, 6 cherry tomatoes & Ezekiel bread. The 20% is in the bread, it’s cinnamon raisin and I drizzle honey on top, (so yum!) For me that’s an indulgence and that’s what the consist of throughout the day. I also love my vegan protein shakes, ask me more about them on Instagram! Good nutrition and a little bit of sweet.
The second way is when you look at nutrition as 80% of your results and exercise at 20%. What does this look like? You can be in the gym all day but if you still eat terribly then nothing will change, the biggest results you will find are in nutrition nutrition nutrition, 20% can be any kind of exercise you like. If you think of nutrition and exercise in these percentages, it makes the dynamic not seem so complicated.
4 Small Changes You Can Make Today
1 - Change your soy sauce to Braggs Liquid Aminos
2 - Change your regular table salt to Himalayan salt or Dulse
3 - Throw black beans in your cupboard to replace high starch carbs
4 - Change your white bread to sprouted bread like Ezekiel
Drinking water can be an easy and effective way to get your metabolism going. If you aren’t drinking water first thing in the morning, you’re missing out on giving your body the boost that it needs to get going. Find a water bottle that you love and never let that thing go.
We are creatures of habit, and having a routine is a great way to get started with exercise. It holds us accountable and takes the thought process out of overthinking exercise to the point where we just don’t do it at all. Write it out if you have to and stick to a solid routine for 30 days.
6:00am Wake up, teeth, water, dressed
7:00am Light breakfast, coffee or tea
8:00am Walk for an hour
9:00am Shower ready for the day
Adjust these times to what works best for you and stick to it!