Get Back Into Working Out
It's not always easy...I know
Starting up a routine is intimidating
But here are 5 ways to help fit it [back] into your life
But here are 5 ways to help fit it [back] into your life
Let me preface this Entire Post with: I'm No Expert
However, I have started on [and off] and on again more times than I want to admit. More recently, an injury to my shoulder is what took me out of the game - For 9 Weeks! It made mommying painfully difficult and the break in my new routine was disheartening. Especially when it came at a time where I was not only sticking to it more regularly than ever but was feeling great, seeing results and enjoying the time I was taking out of my day to focus on me. I'm currently at a point where, even though I can still feel discomfort in my rotator cuff, I'm fully confident that I can get back into it with a few modifications. Now, I'm no fitness guru but I can tell you what works for me, give you some tips and tricks on how to use what you have available to you if you can't get into the gym and simple pointers to keep your daily motivation up since the latter is my biggest downfall.
At Least not Right away. Envision what you want and set realistic goals for yourself. If you're not in the habit of working out, setting up a routine can be extremely daunting. You might not know where to begin and doing tons of research may only serve to confuse and overwhelm you, which will lead to being discouraged and trust me "tomorrow" never comes. So don't put off what you can start today. Having 3 kids means I am super busy; but not in the way that will keep me at the peak of my physical game or help to stave off any genetic risk factors as I age. I simply don't have the time (or care) to set out daily routines for myself, sticking to it [at first] is hard enough. So, one thing I Very Very much enjoy (and have passed on to my friends and family) is the Keep App. It's along the same lines as Sweat, only, it's Free! I love a good deal. It's Super user friendly and while they've changed the way they offer their training plans to you slightly, I still think it's easily the best thing on the market. {Side Note on that, the more advanced plans are coin based now but I see it as an extra motivating factor since you earn coins for logging in each day and every time you complete a daily task or challenge} You can track your fitness (it doesn't have the food log but I never kept up with that anyway), link it to your smart devices and see the stats of your friends and family who are in your list. Keeping eachother accountable in a way and makes you feel a sense of community with trusting like minded individuals - who you know. So, judgement free zone. You answer like 4 questions and it will direct you towards a plan that will work out for you. You just have to dedicate 7 - 35 minutes a day to yourself and your goals.
When you begin, just do what you can (but try to keep up) - Don't kill yourself though, you're trying to create life long good habits that you'll want to continue not dread. It also has the option to pick extra training sessions and best part is, you can do it all on your own time. You don't need equipment, have to leave your house, pay for a sitter, wait for a class or worry about how you sound trying to catch your breath or get in the last 2 rotations while you try to push through it sporting a beet red sweaty face. So, take your time. Check out the app. It takes all the guesswork out and allows you to just get into your goals with ease - they have a yoga app too. In case you're interested.
It's easily The Most important thing. Not only will it help you to get the most out of all that exertion, but it will keep you from reinjuring yourself or cause a new problem to pop up where it wouldn't have and that will set your goals back. Often for as long as it takes for you to recoup. Here, Quality trumps Quantity. Slow down, be deliberate, focus on breathing, control and proper technique.
It's going to let you you know it's working hard - soreness is inevitable when you're working towards a goal (in my experience day 2 is the killer and can extend to day 3). Once you get to maintenance, not soo much. However, you must learn the difference between wanting to end a work out and needing to. If you hear anything pop, are in pain, feel lightheaded or are more fatigued than usual, call it quits. Even if you're not used to the feeling, chances are you'll know the difference between 'hurt-so-good' and pain that let's you know something isn't right.
Rest Days included. Once you have a plan, do your best to stick to it. If you miss a day or two, make it up. If you miss three or more, simply pick up where you left off. That usually works for me. Just because you wake up one day busier than intended or for whatever reason are just not up to your usual [however long] routine, don't intentionally skip working out alltogether. Do what you can. Even just a 10 minute set will help keep your brain programmed into your fitness schedule and will usually serve as motivation to just take the time to keep going.
Warm ups prepare your body for the increase in activity and a cool-down allows your heart rate to return to a normal resting rate after it. Stretching will help to relieve any soreness, keep you limber and ease any potential tightness. If you feel more fatigued initially, that's okay. Working out is Work! You're expending more energy and burning more calories than your body is used to. It's trying to adapt to the increased stress within your muscle tissue. Recovery is all part of being active. During sleep (and on rest days) your body is still working very hard to repair tiny micro tears in your muscles to create tone and build strength. Sleep helps your body to replenish itself after all the work you put it through. So, get the rest that you need - a lot is still happening during those hours; wrap it up early for a week straight if you have to. Your body will thank you!
Most my work out days, I have all 3 of my littles running around; it's not always the most ideal but they are my biggest cheerleaders and will often times want to join in on what I'm doing. By having them around, I'm a providing a good example of what being healthy looks like [even if I'm nowhere near my goal]. They all already eat extremely well and that's something I'm very proud of. Children learn what they live and because I'm not a fanatic obsesser I feel good that they want to learn and partner up with me. It means they will hopefully always be as healthy as can be, learn moderation, achieve their goals and be supportive young men one day. Having them with me also serves as a motivator believe it or not - we wind up just being silly or turning the last set into a game where my output increases (cause I'm trying to make them laugh) and it takes my mind of just how many more reps I have to get through in order to finish.
Two other ways to make sure you get through what you can is music and tv. It's on the very rarest of occassions that music makes much of a difference to me and when it does, it's during cardio.
I. Literally. Loathe those days...but 3 important ways to get and stay in shape is Cardio, Resistance and Flexibility training; so as much as I'd Love to, I can't leave it out. Plus, it's good for your heart and stamina. I Invested in a bike a long time ago and I just brought her out of hibernation to help get back into my health. Watching trash tv is my guilty pleasure but if I'm doing it while cycling, I don't feel soo bad lol. Just kidding, I could care less about popular opinion on that. I enjoy what I enjoy. In any case, on the topic of equipment, don't feel like you have to go out and buy all kinds of gimicky things and machinery. Bands, mats, ropes and weights don't have to break the bank, so If you feel the need to invest in those - Amazon or TjMaxx. If you can't swing it right away, use what you have around you. Paint cans, milk cartons, a chair|bench|stool...your kids. It all works!
I. Literally. Loathe those days...but 3 important ways to get and stay in shape is Cardio, Resistance and Flexibility training; so as much as I'd Love to, I can't leave it out. Plus, it's good for your heart and stamina. I Invested in a bike a long time ago and I just brought her out of hibernation to help get back into my health. Watching trash tv is my guilty pleasure but if I'm doing it while cycling, I don't feel soo bad lol. Just kidding, I could care less about popular opinion on that. I enjoy what I enjoy. In any case, on the topic of equipment, don't feel like you have to go out and buy all kinds of gimicky things and machinery. Bands, mats, ropes and weights don't have to break the bank, so If you feel the need to invest in those - Amazon or TjMaxx. If you can't swing it right away, use what you have around you. Paint cans, milk cartons, a chair|bench|stool...your kids. It all works!
These days I just keep trying to remind myself - more than any image, goal or number that I have in my mind, fitness is the key to long-term wellness. My goal is to be energized, happy, healthy and here for my kids for as long as I can help it.
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