Exercise! What do you do? How often? And how the b'jesus do you stay motivated??(165 Posts)
I'm a very non-committed exerciser who would like to be very much more committed. I'm not overweight but I'm not particularly fit. I'm currently doing one yoga class and a cardio class a week (and last week I managed to fit in a lengthy power walk/with buggy/up hills walk as well) The thing is, its always a bleedin' struggle to get out the door. I spend hours debating with myself the 'yes I will go'/'no I won't' and more often than not, the 'no I won't go' will win. Sometimes I feel like it, but still talk myself out of it! I often resent having to do it (even tho I will probably enjoy it once I'm out) when I'd rather be parked on my arse doing a crossword or similar. And resentment does not an exerciser make.
So how do you get your arse out the door when your body is screaming at you to kick off your shoes and sit your arse down on that big nice comfy sofa...??
Do it quickly! I run 2-3 miles on a hilly. It's hard work, but takes max 30 mins, and that's door to door. 3 of those a week and I feel reasonably fit. I'm sure lots of people would say it's not enough, but I think you have to be realistic about what you will sustain.
Plus, try and be active generally - walk instead of drive, active weekends with the kids, that sort of thing.
Hilly route, that should say!
I jog 3 times a week and do one power hoop class. I also do big walks with my dog and this is the thing which maintains my weight best. I didn't walk as often for a couple of weeks as dh wanted to take dog out and I noticed a difference in weight and general fitness.
I find the best way for me is to go running straight after taking the DC to school or I am unlikely to do it at all. Am currently back in a running phase which hopefully will last a little while!
Set yourself a routine. Ideally a set time on a set day so if you get into the mindset of "I'll do it tomorrow" it will mean that you have actually missed a session.
Try to incorporate exercise into your day - I commute to work by bike as often as I can and it takes me no longer than doing so by walking and public transport.
Set yourself a goal- to do a park run or charity cycle ride, the. You have something to train for.
You need a routine. I run 3x a week and do strength training 3x a week. I run first thing in the morning, before anyone else in the house is up. I take the dog who needs a walk anyway - two birds with one stone.
For strength training I do it right before bed, in my own house. If i had to go to a gym I wouldn't go!
For running I recommend the app Couch to 5K (I think by Active Life or something like that?). For strength training I use the app You Are Your Own Gym - doesn't require any special equipment, just stuff you would have in your own house like a chair, or cans for weights.
I enjoy it and I don't want to get out of shape, three to four weight training sessions and five to six (hour long) cardio sessions per week.
Never have a problem staying motivated.
I just love doing exercise classes. Sorry can't help! It makes me feel really good about myself. Normally I go to one spinning, one body combat and one body balance class a week. They are lunch time classes and if I've got something on, I'll swap to another class. I hate it when I just sit on the sofa.
How about imagining how many more donuts/cakes you can eat because of the calories you've used?
OP, I was so not into exercise that I used to take a defiant position if anyone raised it as a topic of conversation. For me the change came when I was tired of looking in the mirror and not liking the recent changes. I started off with the 30 day shred. I joined a thread for that to help keep me motivated. It was only 20 minutes a day. I kept my eye on day 30 and the hope that I would see a change between day 0 and then (I took measurements and my weight). In the end, although I didn't lose weight in that space of time, I changed shape massively and gained loads of visible muscle, including abs. And I have since started losing weight. I've changed my routine loads since completing the 30ds but continue to keep it to stuff I do in the home for a short period of time daily or most days. I'm now someone who is committed to exercise. Hope you find your way forward!
Also, I like to remind myself that I will enjoy my slobbing out time so much more if I have been for a run. NOTHING beats a hot bath and a glass of wine following a run on a cold day!
Yes, I find it much easier to fully relax if I'm physically tired.
I started with 30 day shred too; this time I actually did it all over 6 weeks whilst low carbing. It just felt like the right time to start looking after myself; we'd moved house and Ds started nursery in mornings so had time to fit in exercise.
Now I love my morning Jillian Michaels workout (doing 6 week 6 pack)! So quick, so effective. And in the shower 40 min later.
My body has completely changed and I'm now starting a barre fitness class for social side which I'd just not have done before but now I feel I look ok and can keep up.
Weight loss: 22lb
Changed shape from UK 14/16 to 8/10.
Can't imagine life going back to how it was: unfortunately have pulled back picking up tantrum ing DS in the road and am fretting now I have to rest a couple of days.
It just becomes routine after about 10 days.
Well I do love the energised feeling I get through exercising so that's really motivating. I also like how it enables me to switch off completely. And the muscular changes to my body are amazing and keeps me going.
I exercise 5 times a week: 3 sessions of cardio and 2 sessions of heavy weights.
I find that sticking to a rigid routine (I always exercise at lunch time) helps enormously.
I think if you can do something 5-6 times a week for a month or two it becomes such a habit and you are sort of addicted to it, it feels weird skipping a session (I get very grumpy if I can't exercise on a day I haven't voluntarily decided will be a rest day).
Finding something you really enjoy also makes a huge difference. Instead of feeling like you should be doing it - for your health or looks for example - you do it because you really want to. And even if that something you enjoy is only once or twice a week then training differently on the other days becomes more bearable as it is in order to improve your ability/performance in your favourite thing. I love kickboxing and do it 3-4 times a week, I also get to the gym and lift heavy weights and do a bit of interval training 2-3 times a week. I really wish that I took up kickboxing years ago, I get such a high from it . I also love swimming, definitely find it great for mental relaxation as well as physical enjoyment.
OP - how about setting yourself a challenge to try as many new classes/exercises in a month as you can? Yoga, swimming, boxing, bootcamp, zumba, body pump, spinning.... see if any jump out as particularly enjoyable?
God my OP does make me out to be a lazy old slob doesn't? I am a SAHM at the moment to a 4 year old (pre-school 6 hrs p/d, 3 days p/w) and a one year old so I am pretty much on my feet all day, not lazying around eating crisps on the sofa, lol. Its just after being on my feet all day, I find it a struggle to then get out and exercise when all I really want to do is chill out, not heading out to exercise for an hour or so when I'm bloody knackered.
lazysuzanne, bsshbossh, sleepwenidie - do you have children and/or work? If so, how do you fit so many sessions in? And how to people over-ride the voice that tells them they can't be arsed exercising, as I'm sure we all have that voice occasionally (some more than others!). As being there and doing the workout is the easy part, its the doning the work out gear and getting out the door is the killer. There is always some excuse (too cold/windy/rainy/tired etc etc).
I am lucky in that my children are grown up and I work from home, hours to suit and not too many of them.
Occasionally I run or cycle outdoors but mostly its gym or pool so I don't have to endure the weather.
Then again I'm sans car so I have to endure the weather walking there and back!
I never have a voice telling me I can't be arsed exercising.
(there are lots of things I can't be arsed with but training isn't one of them)
I love it and stay motivated really easily.
I do 3-4 gym session a week, usually 1hr 45 each combining a bit of cardio with weight work,1-2 pole fitness sessions per week and 1 -2 classes like bootcamp or body pump. This morning I did 50 mins cardio, 1 hr body pump and then tonight I have my pole fitness session...a bit much really for my muscles but I only work out morning and evening usually once a week.
I find the gym has really changed my body shape and my muscles are quite defined and that in itself keeps me motivated. I wear a HR monitor and usually set myself targets and normally like to work out until I hit the 800 cal burn....am a bit anal like that but I do like to work to goals and targets etc otherwise I think I would dither a bit
Oh and yes I work full time but I get to the gm by 8 in the morning once DS has gone off to school and I work out till just before 10 so I get to work about 10. We are a small company so it suits them for me to take my lunch hour 9-10.
The more I train the more I love it and I ab hate missing a session although I do tend to rest at weekends.
shakespeare I work from home and my DD (5) is fulltime at school so my schedule is very flexible. I also wear my gym kit as soon as I wake up so I tend not to have excuses and mentally am ready to exercise when my lunch break arrives. If I can't be arsed to go to the gym then I don't but 9 times out of 10 I do - but I tell myself that I'll go to the gym and if I don't feel like doing much I'll just do a light session.
When DD was small and at home I walked for miles with her in the buggy, even in the pouring rain. That kept me fit. When she started at the childminders part time I exercised whilst she was there - houswork and chores be damned .
And I agree with Betty - seeing my body shape changing for the better is the best motivation. Now the flab has gone (I've lost 5 stones through a combination of diet [5:2 fasting] and exercise) I'm seeing lots of muscle definition and I really don't want to lose it.
I remember walking miles and miles with a small child in a pushchair because that was the only way to get any exercise!
Seems like another lifetime now
Lazy yes, that's how I lost all my pregnancy weight. I still love walking because of those days.
Bssh, yes the irrational fear that I'll turn into an amorphous blog if I don't stick to my regime
shakespeare does your gym have an affordable creche? During the long summer holidays often the only way I manage to get a gym session in is by booking DD into the creche there. It's worth the fee. She loves it and always has loads of fun which is motivation in and of itself to go to the gym.
If getting out of the door is the killer for you, then don't get out of the door. Do the 30 day shred (or similar). The DVD is £5, you just need basic kit (sports bra, shoes, mat if your floor is hard, handweights) and 20 minutes a day (with a day or two rest days of each week). There are usually several MN threads going at any one time such as this one.
If you exercise at home, donning the gear doesn't take long - I generally put on the top half of my kit first thing to get DD to her bus stop, then just swap jeans for leggings, shoes on and shred before brekkie. (then I keep them on while I do various chores before showering).
Maybe exercising at home is the answer for you- 30 day shred as others have said, or the 'Insanity' workouts are also popular.
Having said that, I personally never exercise at home because I find I don't push myself as hard.
For some, a specific routine seems to work, but for me, I have to keep changing things every so often. I get bored easily and am very faddy with different types of exercise, so I've been through a swimming phase and a running phase and a Body Combat phase etc...
As someone else suggested, maybe try lots of different things until you find something you really love. I am about to try kickboxing which may well become my new fad for a while.
Could you afford to use a PT for a while? My fitness needed a kick start (I had a long period of non-exercise over the summer as my mum is very poorly and then my dad suddenly got ill and died and exercise dropped off my radar) and so I am having 6 sessions with a PT. It's motivating because I have an appointment booked with him and I don't like breaking appointments or being late, so that gives me the kick up the bum to get down to the gym and train. He has taught me a whole range of new stuff that I wouldn't otherwise have thought of, and has shaken me out of my 30 minutes treadmill + 30 mins weights routine which had become boring and wasn't giving me the results I wanted.
God luck OP, hope you find something that works for you
>I personally never exercise at home because I find I don't push myself as hard.
Its a very personal thing, isn't it? I push myself much harder at home because I can grunt and pant
and swear in a way I just wouldn't in public.
I think the best way to stay motivated is to see results; force yourself to do it for 10 days...
You need a routine and you need to make exercise non negotiable part of it.
I exercise 6 days a week. I go to the gym every day straight from work, so I made it a non negotiable part of my after work day. I don't think 'oh is today a gym day or not?', I just go there, every day is a gym day.
I started with 30DS like so many people here. I struggled as it was hard. I asked DH not to let me skip a day during the first two weeks because I feared I wouldn't re start again. But I progressed SO quickly that now I cannot imagine my day without exercise! My body changed so so much, my fitness level and ability to do everydays things like looking after children or doing chores around the house improved so much. Quality of my life improved immensely.
At the beginning it IS a struggle because we usually start as unfit and/or overweight people. With time our fitness level progresses so much that exercises become less of a pain and more of a pleasure. But if we quit soon we will never progress to the next level and exercise will always be just a pain for us. Seriously, life is so much easier with regular exercise and you get a better body shape as a bonus. I started with 30DS just 4 months ago and now I do boot camp training that makes Jillian's Ripped in 30 look like a breeze.
I play netball because i like the competitive aspect. Sometimes I don't feel like it but I basically have to go or let the others down, and I always enjoy it once I'm there. I also go trail running 2 evenings a week once the kids are in bed. That I find harder as I'm out for 2.5 hrs at a time ( plus time to the trailhead) so if I don't feel like it then 2.5 hrs seems like forever. I find entering races helps me stay motivated because then there is a reason why every session counts.
TBH, before my children were at pre-school, it was v hard. When I had DD, I used to do a Davina DVD in the morning when she napped, and then started training for a 5k run once I'd improved my fitness. I would also see a personal trainer once a fortnight or so to keep me going (knowing I was seeing him, kept me running in the meantime to show I hadn't slipped in between sessions).
After I had DS, I can't actually remember what I did, if anything - probably the odd jog as and when I could (ooh, just remembered, bought a Wii fit). Once DS had started pre-school, I had 2 days a week with some free time carved out (the other 3 days I worked). Over the years, I've done quite a lot of jogging (and this is v popular where I live, with several groups going out together - meeting at school gates in kit and going straight from drop off), various classes (really enjoyed Zumba, was lots of fun).
Exercise definitely does not come naturally to me, I'd much rather sit on the sofa after a hard day, but at the moment, I'm seeing a personal trainer on my day off (both DC now at school), going to a Circuits class on one evening (8-9, so after bedtime, plus DH is usually home in time), and doing something active as a family at the weekend (tennis, bike ride, playing football, long walk). I look the best I've done in years, I have more body confidence, and I have more energy. Plus I'm modelling good behaviour for the children.
As you say, the hardest thing is getting out the door, but you'll never regret it once you're out. I find having a date in my diary (personal training, class with friends) means I go. Having something general means I can find an excuse (and I will. I'm great at that).
I have dogs, so I have to walk for 90 mins a day. That is plenty for me, and rain or shine it has got to be done.
If I didn't have dogs I would not be bothered to go to the gym or any sort of classes, there would always be an excuse!
Seems like the key thing is having a strategy? anticipating things that might stop you from exercising and having something in place to circumnavigate the pitfalls!
Personally, the post-natal/injury/illness solution was for ds to be assigned the school a bit over a mile away with gridlocked traffic between me and it. So at a minimum I'm walking nearly 5 miles a day, often including some running with dd in the pushchair, and I can't skive off as ds needs to get to school.
Also finding agreeing with MrNC when is going to be me-exercise-and-bath time as we have complex timetables - sometimes he'll say he'll put the kids to bed so I can go run etc, but if I'm in I can do it myself and he'll do something else. Much as I love them, it's an incentive to exercise once a week! Sadly the classes in park 1 minute away stopped but there's now a class I can get to in a hall 2 minutes away, so even though it's sme
Personally, the post-natal/injury/illness solution was for ds to be assigned the school a bit over a mile away with gridlocked traffic between me and it. So at a minimum I'm walking nearly 5 miles a day, often including some running with dd in the pushchair, and I can't skive off as ds needs to get to school.
Also finding agreeing with MrNC when is going to be me-exercise-and-bath time as we have complex timetables - sometimes he'll say he'll put the kids to bed so I can go run etc, but if I'm in I can do it myself and he'll do something else. Much as I love them, it's an incentive to exercise once a week! Sadly the classes in park 1 minute away stopped but there's now a class I can get to in a hall 2 minutes away, so even though it's something I can't fully join in for health reasons, I'm much more likely to get there than anywhere else.
I think if you can do a class with a friend or friends it really helps. Basically the only reason I keep exercising is because if I don't turn up at circuits or Pilates or the pool, someone will say to me "Didn't you have a swim/do pilates or circuits this week?"
Also if you can pay for a block of classes - not amorphous gym membership, but something smaller in a church hall type thing, with a friendly instructor who is obviously self-employed, then you are more likely to turn up, I think. Plus it's more fun than going to an anonymous modern gym building where people are rushing in and out of their classes. So, it may be more expensive in theory but you will care more and therefore turn up more often.
Also, it has to fit in with when you feel energised/are in that part of town/have kids in childcare.
As people have said up thread, routine is the key. I'm also in my gym kit as soon as I get up if I'm going and tend to go first thing in the morning. I do three Spinning classes a week, and swim or run if I have time.
What motivates me to keep going is the fact that my jeans feel tight if I don't go regularly (like through the school holidays) I also find it harder to wind down and get to sleep if I don't exercise.
I like seeing my body fit & strong...so I suppose vanity.
4x a week (Mon-Tue-Wed-Thu) at my gym 5min from my place.
20mins on Stairmaster at Lvl 10
30mins on Weght Machines (Leg Extensions/AB Crunches/Leg Curls/Shoulder Press/Chest Press)
20 mins on Treadmill at varied speed and inclines
I think finding something that you enjoy is key! Especially in the dark, cold winter months. I'm sure most of us would rather curl up in front of the TV.
I'm currently doing Slimming World (lost 16lbs in 5 weeks) and really think exercise is helping my weight loss.
I play netball once a week and also do 4/5 (sometimes 6) exercise classes a week. Mainly zumba, bokwa and kettlecise. I absolutley love it and its never a chore. I also pre-book and pre-pay for the classes so I would never cancel (apart from in an emergency) as I would lose my money!
I exercise first thing in the morning, which I find works best for me. I would struggle more if I tried to fit it in the evenings, when I'm more tired and just want to slump on the sofa. After a run or the gym in the morning, I feel energised and ready for the day. .
What keeps me going is that I'm in better physical shape than ever and I feel good about myself. I'm 35, and whilst I'm not trying to stay young forever, I do want to be as fit and strong as I can as I go through life. I have seen a lot of people begin to struggle with chronic ill health in their late fifties/early sixties and I think that not looking after themselves better in their younger years is a likely contributory factor.
Exercise also keeps me mentally fit and well - I am prone to anxiety and I find it's a good outlet for me. I really enjoy it when I'm up and out there - total natural high.
I exercise six times a week. I love running and it's my main focus - that's three times a week, mostly outside. It's good thinking time and very peaceful in the mornings. I do a long run on the weekend, a shorter hilly run in the week and some sort of interval session. I alternate runs with the gym, where I'll do a spin, a body pump or kettlebells class, and will usually go on the rowing machine and cross trainer.
I do some strength/resistence work most mornings, either at home or at the gym. This will be mainly press ups, sit ups, other ab work, and free weights. I also do some other exercises to strengthen my hips to ward off running injuries.
It might sound like a lot, but I've built up to it over several years of regular exercise now. I started doing just three or four times a week, and I felt great benefits just on that.
I don't know either! I have started thinking about the importance of teaching DD that exercise has to be more or less daily, but I haven't actually translated that into sustained action. I do like exercising, but like you I struggle to get started.
I started Shredding at the beginning of September, with the idea being that I'd Shred every day /almost every day until my birthday in October. I managed the first 5 days, then stopped for 5, then 3, stopped for 5...Overall I did about 9 days in September. I did one session on Monday but nothing yesterday. The silly thing is, I really noticed a difference in my body in that time, and yet I still slumped and let it drop!
I exercise mostly at night - a typical work day goes: 5.30-6 - toddler DD wakes up and comes into bed with me for morning bf/snooze. 6.15 - get up, shower, dress etc. Out of the house by 7(ish). Work 8-5.30, with half an hour lunch (I can't change this because DH and I share a car and we have to work a 9 hour day plus pick DD up from nursery by 6). Home by 6.15, supper and bath for DD, then DD in bed at 7.15. Dinner. I then collapse on the sofa to let my dinner go down and usually get around to exercising at about 9.
So many things can put me off: having late dinner so I feel really full; it being cold so I don't want to strip off and get into my exercise kit; wanting a glass of wine with dinner; tiredness; having guests round; needing to do some housework...etc etc etc! I would much rather exercise first thing, but getting up early is really not my forte. Fridays/Saturdays/Sundays are my days off and although I tell myself I will exercise during DD's nap, I very rarely do. I worry that she will wake up when I'm halfway through (although this is just an excuse, and anyway, on Sat/Sun DH could look after her). I haven't tried exercising when DD is up (she's 18 months) - I think it would be hopeless.
Sorry for the essay!
shakespeare I am SAHM, I have 3 dc's, 8-5-3. So two in full time school and one in nursery. Before nursery etc I used to belong to a gym with a creche and used that. Once mornings in nursery were established, after everyone is dropped off I just head straight to do whatever exercise I am doing that day. Like others, I dress in appropriate kit and just do it. A bit like brushing my teeth, exercising isn't something I think about any more , I just do it.
I tend to do about an hour every weekday morning and sometimes squeeze in something in the afternoon, eg if DS1 is in his kickboxing lesson I arrange a session for me at the same time, rather than just sitting watching him...I usually have the whole weekend off though, DH is a mad keen cyclist so his opportunity to this properly is on the weekend, he squeezes daily half hour-45min sessions for himself - running or cycling - around work in the week. I figure it's fair enough that I get plenty of opportunity to exercise in the week and he doesn't so I don't push for my own time for this on the weekend, plus I'd rather spend time with the DC's anyway. I usually take them swimming while DH is doing 3hrs on the bike somewhere and he gets back around late morning so we have the rest of the day together. I also tend to take the same approach in school holidays, rarely do much, perhaps the odd run or gym session but I am mostly very lazy and relax, but I actually find this pretty good for me as I'm exercising pretty intensely the rest of the time . The first week back after that is a killer but then I start getting a kick from regaining fitness (and form - muffin top starts melting away again ).
My motivation is really simple. I knackered my knees years ago. If I do not stay fit I'm in pain.
So after I drop the kids off I swim every morning and then do one or two classes.
When I'm working I try to swim before or in the evening.
Tooextra would it make sense to have a light snack and exercise once DC's in bed, then have a late dinner (my dc's aren't all in bed til 9pm most nights so that is when we eat normally but no way could I be exercising then, after dinner etc-you have steely willpower to ever be managing that )! You would really enjoy your dinner so much more then too!
Do it with a friend ! I swim regularly with my neighbours and we call each other and make sure we go.
99.9% of the time I feel better for doing it even when tired. That's what gets me out running 4-5 miles from work at lunchtimes twice a week and out on bike at weekends.
I do davina McCall DVDs at home before kids wake up 4 times a week. Means its quick over and done with and I can listen to radio 4 so don't get bored. Cut down on portion size (dinner off small plates) over 6 months gone from 11 stone size 14 to 9.5 stone size 10!
It's such an individual thing. Some people find that training/running with a friend helps - this is my idea of hell! I'm with people all day long and I really need that time to myself. Some people find they need to set goals to motivate themselves - again, not for me! I spend my days doing stuff that other people tell me/expect me to do, so I really need to feel like I'm in control of my exercise plan and time.
Agree with others - find something you love and then keep at it. 3 times a week as a bare minumum. The more often you do it, the quicker you will see results, the stronger you will get, the better you will feel, the more motivated you will be to keep it up.
Before the dc were at school, it was long walks with the buggy, up hills as much as possible, DVDs at night and at weekends dh watched them or I got a babysitter for a couple of hours and I went running.
I keep my running stuff ready to go, no faffing looking for it.
Now, I do 6p6w and callentics, swimming, running -I do something everyday. Its not to be fitted in, its a must.
I also can't do it with others, I like the time to myself, and I might want to run one day not swim.
To motivate, I say to myself come on, you'll be back in an hour... Also, standing looking at myself naked in a mirror in broad daylight was enough to make me put down the biscuits. Plus I have slim, fit friends and didnt like being the fat one. I was always very slim before dc.
I also am on the lc bootcamp with BIWI and its amazing lost loads and am much fitter. The thread keeps you going.
Sorry its long
Just about to embark on a fitness plan after the birth of my first. I loved the gym before I got pregnant as I was a big girl and the weight was visibly coming off - all the incentive I needed. Spoke to the trainer about just this subject a few days ago and she said you can get a bit of class/programme fatigue, you probably need to do something to get you excited about exercise again (if that's possible). So instead of yoga, try Pilates and instead of a cardio class try Zumba.
I use fitness blender. I've hardly ever repeat a workout and I watch tv while I'm working out. You just choose how long or how hard you want to work out.
When I am feeling meh I just do a 10 minute tummy one or there little black dress workout which keeps the wobbly bits at bay. I used to shred but this is more varied.
Repeated and their obviously. <glares at sausage fingers>
I do what I enjoy
So a mix of spin, boot camp/military fitness and pole fitness. Horse riding as well but I don't really count that
I cycle to work. There's no parking, and it takes ages on public transport, so a big motivation is that it is quick and free.
I also like the fact that I am commuting and exercising - two birds with one stone. Plus I don't have to think about whether I am going to do it or not - I have to, to get to work.
Losing weight is very motivating - results as everybody else has said - as is the feeling that you can have the odd treat without guilt.
Like lavenderhoney, I look at myself naked in the mirror every day. I much prefer what I see when I am exercising regularly (still the same size - 12 - but better proportioned).
am marking place
i need motivation although 3 months pg atm will need to get back on it after babys here
This thread is very motivational - despite my posts on it so far, today I couldn't be bothered to trek to the gym or do any exercise but I remembered all these posts and off I plodded. Felt terrific once I'd got on the treadmill and feel very virtuous right now
misty - there are some things suitable when you're pregnant you know - aquanatal is the most obvious. I walked a lot when I was pg - limited only by bladder capacity!
I've just started exercising after never doing it before.
Obviously am pretty motivated still by the novelty of it, but I think an hour is hardgoing. I don't think I'd want to exercise for an hour.
Can you think of anything that would be fun to do? I went swimming this morning which I really enjoy, but you have to do what works for you - perhaps a sport or a zumba class or something relaxing like yoga. Do you prefer to do something with people or alone? That might input into your decision.
This looks fun and different, if you like terrifying yourself
I was reading some stuff about Couch to 5K today and they reckon that 20-30 minutes 3 times a week is about right. That sounds doable to me and I like the fact that you're moving up a scale so it gives you something you can see even if your goal isn't to lose weight (mine isn't either, but I want to gain energy and some strength would be nice). There are various apps you can get which track your progress - not just for running - so you can see an improvement, too, and some of them let you add music.
Or make it functional - cycle to the shops or something?
I think it needs to be manageable, so not too long that it seems taxing, and something you look forward to - getting out of the house when DH gets home would hit that spot for me!
YY to going right after dropping kids at school. If you've got tiny ones then they're already strapped into the stroller, presumably, so best to keep up the momentum for another half an hour or so. For mums with babies/toddlers/pre-schoolers a jogging stroller with rain cover is a godsend...absolutely the best money we spent on 'baby gear' as I used it for jogging and also walking.
Also, get yourself a set of 10lb. Hand weights and do bicep curls, shoulder presses and squats/lunges for 10 minutes every day. It makes a HUGE difference to your metabolism to have strong muscles.
Other things that motivate me:
The feeling of being all bright-eyed and bushy-tailed after a long walk or run and the lasting energy, mood, appetite and sleep-enhancing benefits that being fit imparts. Being all sweaty feels good and you will start to crave it.
Being able to fit into my favourite skinny jeans.
Getting out of bed in the morning and congratulating myself on the fact that I have actually changed the shape of my legs through my efforts (this is not a boast...if left to their own devices my legs are unfortunately a bit hobbit-like. Lots of running/walking has made them much more toned).
There's nothing like an injection of endorphins into the body after a good exercise session. It's the body's natural happy pills, and can lift the spirit enormously. Just keep that in mind when you're debating whether to go or not.
I run. Started with a C25K thread here a few years ago and never looked back .
Like others, I run in the morning. ATM I'm training for a marathon, so running 4 or 5 times a week, including my local parkrun every Saturday (there's a thread for that too ).
I find it helps having something to aim for, so I'm going to try a sprint triathlon next, which should help get me into the swimming pool regularly over the winter.
>Also, get yourself a set of 10lb. Hand weights and do bicep curls, shoulder presses and squats/lunges for 10 minutes every day
10lb is too much for a lot of women, if they've not done that sort of thing before - esp if you want to do more than just biceps.
I love the head space that exercising alone gives me too lotta, but also enjoy the banter with everyone at kickboxing - so a bit of both.
I try to run early in the morning before I am awake enough to come up with all those excuses, OP.
Put out your kit in the evening, slip into it directly from your pyjamas and go-go-go!
couch to 5k is a brilliant way to get into running for which you need very little kit and can do from your doorstep. No schedule, no driving to a gym, etc.
Another way may be to join a team (netball/volleyball/etc). DO you have friends you could go to exercise with? Having an appointment motivates some people into actually doing it.
thanks for the thread. Lots of great ideas!
True, Errol. I started with 5's and then worked my way up to 10 but now don't bother with the lighter ones as I don't get the same results. Exercise safe!
just started 30 day Shred so I'm here for advice.
although "DIG DEEP" is a good motto!
PT 3-4 times a week, works better for me than gym as the PT is close by so no travelling and I only have to get DS minded for an hour. I do high impact cardio and weights.
Pilates class once a week, plus as and when I can fit it in at home.
I try to fit in a decent walk and some squats/crunches on the days I haven't trained but don't always have time.
Honestly I think once you get past the initial idea of doing it and get stuck in its easy enough to stay motivated. I feel crap the days I don't exercise now and really want to do it, whereas before I would have made any excuse under the sun not to!
I think I simplified your problem to much there OP, it's probably the initial but you need to get past!
Why don't you try a 30 day challenge or something along those lines? Set yourself manageable goals and give yourself an incentive. For example a pound in a jar every time you exercise, and at the end of the month buy yourself something nice. Once you've done that for a while you will probably be more in a place where you actually want to exercise because you will be feeling the benefits!
check these out, I'm sure everyone can find some inspiration amongst 1,000 reasons
Marking place to read later,.
I'm currently doing insanity workouts but can only manage 3 a week and it's really tough to force myself to do those. I make myself do it by knowing a) I will feel fabulous at the end even if I hate it when I'm doing it b) if I want to fit in to my 'thin' jeans I needs to workout
I love to exercise.
I love the exercise itself (it's amazing feeling strong and able to keep going.
In all honesty thought I am also motivated by
1) the fact it means I can eat anything I want (within reason):
2) the fear of the increased risk of disease if you're not active;
3) looking good naked
I'm a SAHM to a 3 yr old and a 7m old. I spend all day running after them (no car so we walk everywhere, including a 4 mile round trip to the grocery store twice a week, and 2 miles daily taking the 3yr to school and back), as well as volunteering for two charities and studying in the evenings. I find exercise gives me energy: if I miss a day, I feel sluggish all day long.
I work out first thing before the children are
supposed to be awake. So I get up at 5am. Crazy early, but then it's done and the day can begin.
OP I think you need to get into it. For me it's a need, simply because it's so set into my daily routine, it feels odd not to do it. So you need whatever the adult version of a sticker chart is until it becomes a part of you.
I run, 3 times a week.
I love the space it gives me, at gone I have a 10mo permanently attached to me. I get silence.
It feels amazing.
It's helping me lose weight, losing weight is helping me run faster.
I enjoy Zumba top but the times don't fit well with Velcro baby. At least running I can go whenever (even with Velcro baby in a running buggy).
I find the more I do the more I want to do.
I set myself a few goals in the past to start the habit. Once you have a habit for over 21 days this helps as it becomes a habit and you don't have a debate with yourself as you just do it out of habit after you have reached your goal - whether that be to run in a certain time or lift a certain weight.
I use a local gym a lot and do about 6-7 classes a week, I also double up to save time as the gym has masses of classes this is easy to do. I know if I don't go then old age will grip quicker and I will slow down faster and I really don't want to be an old slow frump use it or lose it
Yes, wanting to be trim, fit and healthy as I get older is also a huge motivation for me to exercise. I've seen both my parents leading severely compromised lives physically in just their 60s because they've never exercised. Yet my MIL, who is the same age, travels the world, hikes, does yoga and pilates and frankly has the agility of a woman in her 30s. She is able to enjoy time with her energetic 5 yo granddaughter far more than my parents are able. As an older mum (40s) I need to be fit and healthy to enjoy my DD and any grandchildren well into my 80s (God willing).
same here, a combination of vanity, health and the feel good factor/physiological effects.
But really being fit, strong, healthy (and mildly obsessive about it) has become part of who I feel I am.
As I got into my mid 40's + it had turned into a kind of quest to see how long I can stay in good shape for
how long can I have a youthful body?
is losing your waistline after menopause inevitable?
Will my strength start to decline even if I keep up with regular heavy lifting?
I just treat it like a job, i.e. I turn up for my exercise classes without fail whether I feel like it or not.
I really struggle with this too - I am finding some of these suggestions helpful - but a lot of people replying, not everyone of course, but most - seem to be SAHM with older children or have a flexible day - I find that I am out of the house with DD at 7am, then home at 5pm earliest, 6:30 most nights - once I have done everything I need to do then the most I can manage is a run once a week with a free group, a pilates class (although didn't go tonight) and maybe a run once at the weekend on my own. I have swim membership but haven't been in months, did couch to 5k but struggle tog get out the door most evenings.
I do find the running group helps - it is through sweatshop, they have a free community and you get free stuff after a certain amount of runs and get to know your time every week - which helps. But it is a struggle to keep going to things I find.
Everything just takes so much time, and I am just so tired! I get home and have emails to send, planning to do and marking to do, plus the stuff around the house like washing, cleaning etc- then obviously spending time with DD - then trying to get her to bed and spend time with DH. It is just too much!
Just how do people who work full time and have kids manage to exercise - there is no way I can do 4 exercise classes a week and gym sessions - I can't afford it for starters! Motivation on top of that is the biggest problem - I want to be in bed asleep as I am shattered and up at 6am but I have to sort the washing and get my stuff ready for tomorrow. The thought of doing the shred (another thing I started and didn't finish) just isn't appealing!
the only time I can do it is right after school run, with 17 month old DD climbing all over me!
I'm rubbish at getting up, useless in the evening and I am a SAHM but I have 6 kids under 12.5 so quite busy!
does that help?
Hey miss I wouldn't sweat it (see what I did there? ). For starters, you're probably burning loads of calories because you're constantly in motion. When I worked I used to try to walk for an hour at lunch time...if you're good at multi-tasking you can make phone calls or run errands at the same time. Another thing I did (ok, this is harder), was get up at 4:30 to go for a quick run before everyone else got up. You've got to be disciplined and get yourself to bed a bit earlier to make this work but it's rewarding in that you then feel pretty awesome and virtuous for the rest of the day and will have more energy to get through a long day of work, chores etc. You can always eat/have coffee on the way to work if you commute. Also try to do some family exercise at the weekend? Bike riding, swimming and walking work for all ages or trade-off exercising with DP. If you really can't fit any extra cardio, I'd say at the very least try to do a bit of strength training here and there...reaps massive benefits in very little time.
miss my DH is like you - non-flexible job, on the go all day. But every weekend, without fail, he goes for a 2 hour run first thing Saturday and Sunday then squeezes in 2 weights sessions at his work gym during lunch during the week. I know other FT working parents who work out in the weekends (but early so as not to impact much on family time) then aim for 1 or 2 quick sessions (running, gym, class) during the week... Is this viable for you?
I would prioritise strength training too Miss, especially if you are generally active and squeeze the odd run in. Just 10-15 mins of push-ups, squats, lunges, tricep dips and planks before you jump in the shower in the morning (possibly again in the evening?) would make a difference.
Cardio : swimming 5 times a week, between 1/2 and a mile each time
Stretch : Yoga up to 5 times a week
Tone : Pump / weights twice a week
(self employed so work fits round the gym)
I am in awe of those who fit exercise into very busy lives.
I'm the first to admit I have it pretty easy, don't have to work around kids or job.
It hasn't always been like that and when I had less freedom I kept the habit going, just at a reduced level.
lizzabadger I would much rather be at the gym and in a class than at my job
I do anything I can if I can get away from the DC's for an hour. Either the gym / abs / body balance / body pump / swimming or a run. At home I've got Shred and a 10 minute miracle DVD. Ideally I'd work out 6 days a week like I did pre-DC's, but sadly I can only do something 3 times a week these days.
I do it because I don't want to get old and creaky. There are 70yr old women in my body pump class who can lift good weights. I'm going to be like them one day.
If you have the time to watch telly, you have the time to exercise.
If you can't afford the gym or don't want to go to one, buy some fitness videos. Or a fitness magazine/go on a fitness magazine website and learn some exercises from there.
Cardio can be walking. What journeys do you take in the car/bus which you could walk? According to my pedometer (which I wore today out of interest) I walked 6 miles today, just doing errands/school drop and pick off etc. That's a lot of calories/toning. Sure it takes time, but so does waiting for the bus or sitting in a traffic jam.
Try to think of solutions which you can incorporate into your current life, rather than expecting to be able to persuade yourself into mammoth exercise sessions four times a week.
My preference would very much be to lay on the sofa all day eating cake. However to stay the size I am and to increase my strength and fitness I have to exercise
I do Insanity and I run a bit and I hula hoop. I don't enjoy any exercise but those are the ones I hate least. My main motivation is clothes ( I like having a wardrobe full of size 8 and 10 ) and also attempting to stay healthy for as long as possible
Cressida, clothes are a huge motivation for me too! I have spent a fortune on gorgeous clothes since I lost weight after dc3 (last one, hopefully ). It would kill me not to be able to wear any of it! Also I love feeling able to really enjoy great food
and too much wine and not worry about it
Arrange to exercise with somebody else. I play tennis on Friday - I have to confirm that I am playing by Tuesday and find a replacement if I can't go. It's easier to turn up than find a replacement. I also walk with a friend Monday evenings - again can't let her down. I do yoga Saturday morning and go on my own, although I probably enjoy this the most it's the one I most often miss as I have no commitments to anybody else.
Have a goal in mind - we are walking in preparation for a half marathon (we are doing smaller ones on the run up to).
Do something you like - I have run in the past and hate it. Gave up on the running and now walk, usually hill/beach/dune walking and love it.
I train 3 times a week (CrossFit), sometimes an extra session if I am working on a skill (handstand walk at the moment)
I was a globo-gym girl for years, endless isolation movements with weights less than my handbag, exercise bike while watching the telly...
Basically, the recipe is simple. Functional movements (they are safe, multi-jointed, build all physical skills: speed, stamina, power, strength, flexibility etc etc) executed at high intensity. Keep workouts varied - run, row, bike, do Olympic lifts, gymnastics movements. Mix these in all combinations across different time domains. Keep workouts short - you get more results with 10 minutes of high intensity work than jogging for an hour at snail's pace.
Sleep - me too. I put on a lot of weight with my youngest 6 years ago and it took me forever to lose. Clothes are highly motivating indeed
When I was working, I joined the gym close to work ( 5 mins walk) and could be there in 5 mins, changed and running 30 mins, out, fast shower, hair tied up in a bun, back at work. Not every day! There was also usually a free meeting room I could book for a lunchtime and do yoga. Just lock the door.
Otherwise I always went for a walk lunchtime. With dc its harder, as you get time when they nap, and you either want to rest or race round tidying.
I slung in the shred and did it- exercise bra and trainers at the ready always.
Babysitters can come during the day though, at weekends, - my dh worked weekends- so I used to get someone every weekend for an hour, which meant I was ready to run out of the house and up the hill!
The only way I can stay motivated is to book classes at the gym I quite like those and then it's set in stone Go with a friend so you will motivate each other
this is an odd one : my cleaner can tell if you even lost a pound - I don't know how!
she's actually more of a friend and although she used to come weekly, her first job has gone crazy so she's not been for a while.
she'll come in a few weeks time and I really really want to "impress" her!
Blimey, your all far too motivated, fit and honed to help a slacker like me! . I need advice from some people in between a lard arse no way jose and you guys!
There must be others like me who struggle?? Are there people that get the nagging 'can't be arsed' voice but do it anyway? I'm wondering if just by doing it even when you don't feel like it, does it slowly start making it easier? Or am just destined to fight myself the whole time (exhausting), and well ultimately feel like a bit of a failure really.
This might seem a bit weird, but it really works for me when I don't want to do exercise. I tell myself that it's OK, I don't have to like it, I don't have to want to do it, I just have to DO it. It kind of frees me from the pressure of having to WANT to do it, ENJOY it and be all enthusiastic about it, and I can just sort of get on with actually doing it. I always feel positive afterwards, so that carries me through and focussing on how good I will feel and what a shame it will be to miss out on that feeling can motivate me too.
That said, I always tell myself that if I REALLY REALLY REALLY REALLY do not want to exercise then I won't force it. But I have to REALLY REALLY REALLY REALLY REALLY not want to do it. I set the bar for this quite high and have only ever said sod it, I'm not doing it a couple of times.
When I was working (am SAHP now) I'd go to the gym, or dance class, straight from work. Going home first was the kiss of death and made it so much harder. It's harder when you don't have that kind of routine, but making it a normal part of your day and week can still help.
As for the knackered thing, you'll find that exercising regularly will give you more energy. I also find it helps with mental knackeredness, as it's a way for me to get out of my head and focus on myself and what I am doing in a different way.
Well done you! Go for it!!
Allowing yourself a treat if you complete your week's scheduled exercise can help too. After a few months you could allow yourself a bigger treat. Obviusly finances play a part in this, but it can still be smaller more affordable things.
Someone upthread said something about nice exercise clothes and looking good. That can really help. If you feel good about what you're wearing, you'll want to put your exercise clothes on and use them. Treating yourself to a new piece of kit after x number of weeks exercise can be a good motivator.
Don't know if this is the sort of thing that would appeal to you, but I started running using Running Made Easy:
It's a run/walk programme and it VERY accessible. I remember the first time I ran for 2 minutes non-stop!!! I felt such a sense of achievement! Knowing that I was achieving things I had never done before really motivated me.
I'm like you and lack motivation. The only thing I've found is do something you genuinely enjoy. I'm learning to play tennis and that is fun and interesting enough to keep me going every week. It's also after school drop off on a day my DS is at nursery so it fits in well with my life. I'm actually disappointed if we get cancelled for rain which is not like me with other exercise
Oh God this thread makes me feel more unfit than I do already - which is a lot!!
My motivation for exercise is zero, I never seem to feel fit - just more tired.
I cycle when I can, quite often do a bike ride at the wend with dd. I quite like swimming but the local pool is closed for refurbishment, about two years ago I got some running trainers - they are still in the box
I have got a pilates dvd but again seem to be able to find a lot of excuses not to do it.
Hmm I need an exercise plan!!
You don't have to like it! Just do it. Say to yourself, I can either sit here an hour and procrastinate, or get up, do it, and be back in an hour.
I do Pilates whilst watching tv, I can't just sit there I relax after... Imagine you have an imaginary friend who won't go away, and nags and moans, guards the fridge, encourages you..
OP - a lot of us were lardy-arsed slackers not so long ago!
>Are there people that get the nagging 'can't be arsed' voice but do it anyway? I'm wondering if just by doing it even when you don't feel like it, does it slowly start making it easier?
Yes, absolutely! 'Just do it' - (a) it proves to you that you can and (b) you will almost certainly feel better after you've done it.
So - you've had an overwhelming number of different ideas - pick one that you think will realistically fit into your lifestyle and do it! You can of course try other things as well/instead but the main thing is to get started!
I struggle with motivation too, even though I KNOW I'll feel better after I've done it! I found a blog called "shut up and run", which was very helpful - have a look, while you have your & , you might even be amused enough to do it!
OP, I struggle a lot, too.
Motivation is lacking not just for sports but also for things like cleaning the house. I have now become evangelical about this for cleaning and it helps me with motivating myself for other unpleasant or easy-to-procrastinate things in my life. It just feels so draining in itself to have that whole monologue about why you can't get out and then feel like a failure because ultimately you didn't go out.
just done L1D3 of 30 day Shred.
I listed at lesdt 10 excuses why it would be better to skip it - still no weights, need proper sportsbra, I'm hungry, I'm thirsty, I'm tired, DD's underfoot, need to call my mum, should get shopping done, need to have a shower after.......
it was pathetic. it made me feel weak.
I'm done being and feeling weak. so I got up and did it. no excuses.
I am 5 stones overweight and hate all things gym, but if I can do it so can anyone of you!
think Nike and JUST DO IT! go on!
when you get up, dress in your exercise clothes. If you take them off without having exercised you'll feel really silly and annoyed with yourself. Getting changed in the middle of the day or whenever makes it much harder I find! Especially in a cold house.
If you go out running or do a class, could you find a lke minded person? Or take another mum with baby in buggy to do C25k together (the buggy must be running-suitable obviously!).
Must go for a run myself...
If you're struggling with motivation, try this:
Think about how you'll feel in an hour or two if you exercise - energised, happier, more relaxed, virtuous. Then think about how you'll feel if you don't - guilty, fat, lazy, and wound up (those are my feelings, you may feel different!).
Gets me off my arse nine times out of ten.
I agree with wannabe - thats exactly what I did this morning when I didn't feel like it... put my exercise clothes on before I got dressed. I felt so sluggish and tired this week, but one, routine half hours excersing in the gym, plus cycling the school run (20 min there and back) and it gives me the energy I need for the day and the sluggish feeling dimishes. It can be hard, but I also find repeating in my head - 'don't give up' helps too!
I do yoga and pilates while listening to the radio at home, use gym cardio or a long walk as a chance to listen to podcasts
I am fitter now than I ever was in my 20's, and lighter. Being threatened with major surgery was the first motivation.
The second one was that once I'd lost weight I did not want to look scrawny
Doing bodypump holding 10kg of weights yesterday, my knees reminded me why I spent so much of my 30's in pain.
Activity breeds activity.
Turn off the telly, turn off the puter and walk round the block.
The longest journey starts wit the first step.
I actually think that there is a wide variation in the endorphin rush people get from exercise which explains the evangelism of some and not others. For me, hard core exercise NEVER made me feel great, just exhausted - it wasn't until I was diagnosed w benign joint hypermobility syndrome that I understood why.
Now I do exercise that suits my body - so no hardcore cardio (spin/body attack etc) which fatigues me and overworks my adrenalin which doesn't suit me. Instead I accept that my exercise plan has to be more focused on calmer things like Pilates (for strength) and swimming/walking (for cardio). I also dance (ballet and stret dance). i dont do all of theae things every week (except flr pilates where i have the luxury of a teacher coming to my home once a week), I just pick what I feel like, and make sure i do a decent amount of "incidental" exercise (ealking to shops etc) as well. I don't exercise when I am genuinely knackered, but I have got better at distinguishing knackered from laziness - I sort of meditate/visualise for 5mins and see if I am genuinely exhausted or just making excuses
Finally, forget about all this "I do 50m of cardio 5x a week and 3z 1hr weight training a week" sort of thing. Aim for 2x 30-45min sessions a week. If you feel like more then do it, but don't feel guilty if you don't. Breaking that cycle of planning to do loads and then, well, not was crucial for me.
(Obviously none of the above applies if you're morbidly obese etc.!)
Angel, totally agree that there is no one right way to do things, we all respond differently to exercise.
I dont think anyone has posted up their routine and suggested that it's what everyone else should aim for?
shakespeare, actually I think there's a lot in these replies which might help you, if you take the time to read them and not dismiss them as being from shiny perky people. Everyone started somewhere - most people haven't always exercised since they were kids. For example, I spent nearly all of my twenties on the sofa with a spliff.
People are telling you how they fit in the exercise, and what motivates them to keep going, which is what I thought you asked for?
I am also a reluctant exerciser. Now all the kids are at school and I no longer have a buggy to push I find myself expanding slowly! Over the course of 18 months I have gained a stone. I started going to zumba class with a friend but she didn't like it. I find it really hard to go to classes on my own, pathetic really! I have done Davina work outs at home, used to do high energy 5 twice a week and I looked good (that was when I was walking a lot too).
I am now working in a desk job where people are constantly eating and talking about food, everyone eats at their desks. This is really hard! My hubby is an exercise freak and gets twitchy if he doesn't go to to the gym/kickboxing/run.
I have done the 30 day shred but have never done it properly, only doing 3 sessions a week. I found that I gained definition quickly but I can't seem to lose any weight. I also have bad technique and recently pinched my knee cartilage with bad lunges. So I'm steering clear.
My advice would be to try to rope in a friend, you can keep each other motivated. I've also heard really good things about the Couch to 5k app. I will try this when my knee is better!
Shakespeare, really I'm no gym bunny. It's a challenge everyday to keep motivated but the benefits for me out way the effort. The time in the gym when I don't have to think about anything else is my reward!
Find something you enjoy, swimming is a great way to start. It's gentle on your body and you can go at your own pace.
At the end of the day only you can motivate yourself. Good luck!
Sorry lazysuzanne wasn't intending to imply that people were being prescriptive, just giving another pov/ way to tackle it
Everyone started somewhere - most people haven't always exercised since they were kids. For example, I spent nearly all of my twenties on the sofa with a spliff.
Are you me?!
Seriously though, I totally agree with your post. I was active as a child and teenager and then did absolutely diddly squat in the way of proper exercise for the next 10 years after I left school. I used to look at exercisers and assume they'd been that way all their lives, and that I was therefore not One Of Them. I started exercising about 8 years ago and have found that I am in fact a person who can exercise, and who gets enormous benefit from it.
I'm with you Angel
I've also spent a fair bit of time on the sofa with a spliff
(and the rest )
I agree with the mantra - stop f**king thinking about it and how much you don't want to do it, reasons why you should be doing something else (and btw nothing could be more important than your health) and just DO IT. Tell yourself that you are someone who exercises regularly - you just are <shoulder shrug>...then choose what its going to be today - 30 minutes or more of anything - a run, a swim, a yoga session, 30DS, give yourself a choice and it doesn't feel so bad and soon it will become a habit, you will be that person you told yourself you were and you will probably start doing a favourite thing more often than the other stuff and may even come to love it .
Great thread! Have lost over 2st since June through lots of hard work and watching what I eat, with not much cheating! Did nothing before, started walking everyday, then gradually introduced more exercise - Wii Zumba, a Joanna Hall DVD. When I felt ready for a challenge, started and completed 30DS, and have just finished ripped in 30. I work full time and get up at 5.45 to fit in DVD before DSs get up - I exercise almost everyday but have found plenty of variety is key for me.
Other top tips:
- change what you 'normally' do. We booked a multi-activity holiday this year which gave me the kick up the backside to get fitter, and I loved it!
- have persuaded DH that it's a good thing to take DSs out for a walk every sunday morning. We did over 3 miles last week and all enjoy it (well DS2 spent the last mile moaning but we ignored him
Life much much better now for putting the effort in, I am happier and healthier and like the new clothes I now need!
So much good stuff on this thread already, I can't add much.
But like Nike say, Just do It.
Get out. Move. Run.
I started running two yesars ago and, even though I work full time, I make sure I get out and run for an hour four or five times a week. I run four or five times a week for an hour at a time, that is an hour that even most busy people probably sit down and watch tv in the evening without even noticing it.
Have always been reasonably fit and have tried lots of different things - I get bored easily but can really get into something for a while. I love feeling really fit and running was a bit of a constant. I then had really bad hips through pregnancy and stopped exercising. My hips took a long time to recover and I developed back problems and decided that losing weight and getting stronger might help - in June I gave myself 3 months to lose weight through walking and yoga/Pilates regularly (in the yoga centre around the corner) and 3 weeks ago I finally stopped feeling in pain. I love my yoga sessions - it's time away from dd (I arrange them for when dh is around) and I'm feeling stronger. I want to get as strong as possible before ttc #2 in an effort to stave off the spd.
Do you walk your DC to school? Or could you? I used to sometimes walk them in wearing my gym kit and then run home.
Once they were older I had a gym class which I went to every week and paid in advance. It became part of my routine, plus I enjoyed it so it wasn't hard to motivate myself.
tomatoplant I've had a similar experience. I had a lot of hip pain while pregnant with DS, and then experienced sciatica after he was born, mainly because he was a big baby, and I'm quite small and carrying him around and in and out of car seats etc (and he didn't walk til about 14 months) buggered my pelvis up. I still get sciatic pain now, 5 years on, BUT it's much worse when I don't exercise. I have to be careful with running as it can set off an episode of sciatica, but otherwise exercise has been hugely helpful, especially Pilates.
Yes, OP, starting slow and doing it even when you don't want to are great places to start. But it takes a while to stick.
I have always loathed exercise - but I allowed that loathing to get in the way of doing it. Then I had to get, if not super-fit, at least in reasonable shape as I signed up to an expensive and physically challenging trip with some friends.
I was terrified I wouldn't manage it or would ruin it for them, so I dusted down my trainers, signed up to a gym and did a whole lot of different things.
Turns out I do really hate the treadmill and step machine and I am not cut out for boot camp type classes, but I absolutely love the Body Attack/Body Combat classes and am actually not a bad mid distance runner. And although I've got no core or upper body strength I am getting some satisfaction from improving it with a personal trainer who I really like. I managed the trek better than half the people I was with, and I am still running and going to the classes because it's become a habit. And next year I'm doing an even tougher trek and am looking forward to it.
Nice kit helps. Motivating music helps. But actually just doing it is the only thing that really makes the difference. The minute you think "shall I?", you won't. Don't think, ever. And as someone else said, if you do, tell yourself that if it is awful you will stop. I've only done that once (I ran two miles and caught the bus home!).
There is huge satisfaction, for me, in seeing that my body can actually do way more than I thought it could. I would never have thought I could run 5k, never mind run it in less than 25 mins.
I've tried everything over the years, get bored easily! Can usually find many excuses not to go for a run/to the gym etc etc. Stumbled upon a very very lively Zumba class at the leisure centre whilst dropping DS1 for football training - def not a Zumba class for older folk. Fantastic music, hilarious instructor, nobody gives a monkey's whether you're in time, everyone just throwing themselves around for an hour, sweat buckets just from the warm up! Usually finishes up with Gangnam style. Not aggressive and loud like combat classes, just really good fun, great music. So far I haven't got bored. I think it's a question of finding something that's actually enjoyable, then changing when you're in need of something different.
I work full time and have DD (2) and DS (6). I struggle to exercise because I feel guilty leaving the house more than I do already. DVDs won't work for me as I couldn't get to the TV until 9pm which just wouldn't work for me. I'm thinking of getting a skipping rope and sneaking out to do 10 minutes each morning in the garden during the general chaos of the morning routine (like the tip about going straight from pyjamas to sports kit). My aim is just to contain the spread for a couple of years when the kids are less (differently?) demanding and I can do more outside the house
wii fit with them ?
hula hoop ?
We have just inherited a Wii, so yes could actually do that, thanks for the tip
smurfmother if you look on the nhs website there are some good apps, for weight training etc (bodyweight stuff) - I use them for cross training.
Also just trying to work exercise into your day is good. The old trick of not taking the bus etc works - even working in a very f/t job with small kiddies, as a minimum I would walk 3 miles a day. It meant I didn't put on weight, at least.
OP, I am with you. I work full time, 12-14 hour days. The last thing I want to do at 8 pm when I finish work is go for a run. It means that I don't get to sit down and eat or relax until 930 and by then it's almost time for bed!
I set myself realistic goals, it's great that others can exercise 6 times a week but that is never going to be me.
I aim for twice in the week and once at a weekend.
I run, always hated running in the past but I have a nice route (live near a beach) a well stocked iPod, and I find that this, of all the exercise I have tried over the years, gets the best and fastest results.
I also have a friend who I run with after work sometimes....the thought of letting her down when I know she is waiting for me spurs me on!
It's also worth saying that body shape etc is 80% food, 20% exercise. So I also keep a very tight watch on my diet. This helps the fact that I am not exercising 7 days a week.
I'm really missing running, have done a couple of marathons and quite a few half marathons and 10k. Have an anterior knee issue now and can't run at all as it causes severe pain. Am swimming once a week and static cycling (not great for the knee). If anyone has any suggestions for exercise for me, please let me know. I used to run for relaxation and nothing less aerobic seems to be doing it for me.
This thread is really motivational. I have 3 dc's. Am struggling with fitting exercise in at the moment as dd2 is 2 year old and in the not really wanting to stay in her buggy stage so long walks aren't really an option during the day which I could do when they were babies.
I used to plug in my ipod and walk for ages whilst the baby slept felt brilliant.
About 18 months ago I lost 2.5 stone and felt great and felt so much healthier-I did 6 mile walks with friends in the evening 2 or 3 times a week and a Zumba class once a week and I really noticed the difference.
However again It is a struggle to do this at the moment -I had 3 different friends that I walked/went to class with -1 is now heavily pregnant, the 2nd has split from her husband so has evening child care issues and the 3rd didn't really enjoy the classes /walking so isn't fussed about going back.
I can't really do the 6 mile walk myself as it is through woods etc and I wouldn't feel safe on my own.
I might start going back to Zumba class but some of the routines require partnering up with someone so that puts me if off If I am on my own.
I work one day at weekends and older dc's have sports etc the others so don't have lots of spare time then.
Next year DD2 will be in pre school nursery/playgroup for 2 hours a day so I will be able to do something then but I need to crack it before next summer as I am so tired and feeling rubbish at the moment.
I guess maybe doing an exercise DVD at home 3 times a week may be my only option at the moment but I know that I am rubbish at being motivated at home.
hmmm this isn't very positive is it!
Lizzy, could you use the rowing machine or cross trainer in the gym?
Kelly, 'It's also worth saying that body shape etc is 80% food, 20% exercise'
yes diet and exercise are both factors which contribute to body composition but it is not possible to quantify the contributions like this.
For one thing everyone is different with respect to the relative importance of diet and exercise.
Diet and exercise also interact and exert their effects via different mechanisms, so it's just not possible to separate and delineate their effects.
if it were possible to weigh the two factors I doubt that the result would be an 80/20 diet/exercise ratio
my money would be on a 45/55 diet/exercise ratio
shakespeare I totally understand, it has taken me a process to enjoy exercising (not to hear that tempting voice beforehand), rather than it be a task. I think it is about having the will power to start with, talk to yourself about the benefits to override the side of you telling you to go back to the sofa. Don't set yourself too much too early on. Short bursts of exercise regularly are better than ending up not doing anything because of lack of time or the thought it too overwhelming. After a while it will become a norm in your life, you'll start seeing and feeling the benefits, which will spur you on even more. It has definitely worked for me and I feel so much better now than I did a few years ago.
As well as the physical aspect of regular exercice there is also the psychological one of knowing that you are doing something really beneficial for your health. You only have to look around at all the vastly overweight blobs waddling around (and a lot of them young women) to feel determined to do anything it takes not to end up like that.
I agree with everyone else who has said that a regular routine is the key thing so that it becomes as natural as brushing our teeth, say.
SusannahL see now that really doesn't motivate me-knowing that others look at me as a' vastly overweight waddling blob' makes me want to stay inside and hide, not to go out running in public or in swimming costume to pool in public and try and do something about it.
my underlying motivation is much more selfish.
I had my kids when I was over 30.
I want to be fit and well enough to spend time with their children .... so I have around 30 years to maintain fitness for - that will take me to nearly 80.
By starting now I can do it.
A friend at the gym got lean for her 70th birthday and now enjoys time with her grandchildren as she can go on the swings and slides with them.
That is a good thing to aim for.
OP, just a quick suggestion, which helps/helped motivate me: if you have a smart phone, try the app," Endomondo". It will log your activities, calories burnt etc, so you can see what you have achieved even by only doing a little bit. Then you might want to see if you can better your last time etc. I have the app with my history going back to May now (when I first started getting more active) and it is most gratifying to scroll down and see everything that I have managed to do.
1. Find something you really enjoy
2. Find something you can realistically fit in to your routine and stick to
3. Find someone to do it with or get some good music on in the room or on your headphones
4. Have some goals if that suits you, either a weight/measurement goal or a PB for a distance
5. Build exercise into your life - cycle, walk, use public transport whenever you can. Get a bikeseat and/or tag-along.
I have done all of the above and am certainly in better shape than I was 3-10 years ago! (I am 46 and have dd 13 and ds 8)
Started running on my own, 1st thing in morning works best for me.
Went back to hockey after 22 year break and that gave me the motivation to stay fit, as well as giving me the social aspect
Did a x-country 10k.
Cycle to work up a hill 4 days a week, and cycle when I can on small shopping, bank errands etc.
Walk to collect ds from after-school club 3 days a week, which involves climbing 80-odd steps
Do a Parkrun (5k) most Saturdays outside the hockey season or if not playing
Run with a group of mums from the school gate on my non working day.
Play tennis in summer and book a holiday where I can play every day.
I have started running in the last 5 months and can now run about 5 miles. Slowly. I do it 3 times a week. I cant say I love it, but some days I really enjoy it some I dont.
But I'm determined to keep it up as I was turning into a wine soaked slob. This way I can have some wine and not feel too guilty. I haven't lost much weight but I think I need to address my diet too!
smurfmother I got my own 'garden circuits' routine going when I split from dh, and dc were a bit young to leave alone. I just did dashes from one side of the garden to the other, used the Barbie trampette for step and bouncing, you could use a skipping rope, I also play versions of dodgeball in the garden with ds, and can get up quite a sweat!
which involves climbing 80-odd steps
that sounds like a super great work out LieIns I'm wondering if there are any steps like that near me
Thighs of steel. Shame no dh to appreciate them!
My motivation was similar to Talkinpeace ...also, I like doing stuff with my DD, she got into watersports and I got sick of hearing myself whining about having no upper body strength as I stood on the shore watching her. At 14 she's stronger than I am but I'm a lot stronger than I was last year so at least I'm going in the right direction even though I'll probably not catch up with her!
I really wanted to skip it today. It would have been so easy.
my motivation today was "don't let the bastards bring you down"
lieins that's a great idea-I even have a hill in my garden which would come in handy!
Not sure the mini trampette thing would withstand my weight however I think it is only supposed to take about 4 stone and I am a good bit over that !
Cardamomginger - when I don't want to do exercise. I tell myself that it's OK, I don't have to like it, I don't have to want to do it, I just have to DO it.
Motivation follows action. Don't wait until you feel like doing exercise. Grumble all the way to the gym!
I always feel awful heading to exercise class. I always feel great coming home.
I do 1 dynamic pilates session, 1 spin class and 1 run. Well that's in an ideal week. I found that seriously reducing my carb intake has helped with the weight management. The only thing I need to be motivated for is running since I have to get off my arse and I haven't paid for it like I have for the classes. Having a goal helps esp for running - a 10k or half marathon is enough to scare me into training!
Wow, thank you all so much for your responses, I'm just working my way through them. I feel very, well, motivated!
Whew, got to the end and my desk is covered in bits of paper with scrawled notes on them - recommended apps/websites, sound advice and great motivational tips. Thank you all! And a big well done to all those that have got their arses into gear and lost weight they wanted to.
Like a couple of the other posters, I am an older mum (41) and I do really want to be fit and healthy for as long as possible. I had 12 sessions with a PT 3 months after my ds was born (he's now 13 months) as a sort of kick start back in to getting fit. Now I'm doing a box fit class, which I enjoy - trying for twice a week however my friend isn't terribly reliable as she has a job where she travels a lot. Also started up again a outdoor buggy bootcamp class - I've tried it before and really enjoy it. One of the few classes I don't want to miss. It might be time limited however as my boy is crawling now and probably doesn't want to occupy himself for 45 mins. And I just did my first day of the C25K yesterday.
I think what resonated with me reading the posts was two things. Have a routine and book your exercise into your weekly timetable. I might have a spare hour or so and dither about exercising but will probably find something else to do instead. However if its there, in your diary, you might just do it. As one poster said - treat it like a job. You don't not go to your job because your a little tired or its little hot/cold/cloudy. Also, I like the idea of on the days you are going to exercise, put your kit on as soon as you get up - it will make you feel like a bit of a wally if you have your kit on all day and don't actually get any exercise done. Oh and also, start slow. I came over all queer one day many many moons ago and decided to go for a run. Managed 30 mins but it damn near killed me and I hated every minute of it with my burning lungs and lead like legs. Needless to say, I never attempted running again.
I also think, as other posters have mentioned, its such a brilliant example to set for your children.
So, fed up with my inner monologue (as Redcurrent said, very draining indeed), I will
endeavor do JUST DO IT. God, I almost feel a bit excited! Will keep you posted....x
Much as it pains me to echo an advertising slogan I agree
'just do it'
And yes, it doesn't have to be heroic, no need to thrash yourself to within an inch of your life, its fine to start slow and build gradually
I'm in the older category too at 47. Skipping is great and you can do it in a few mins. I'm aiming at 300 skips per day and also take my rope when I go running and stop to do some en route.
Today is an odd day - child unexpectedly off school - but I went and swam my mile and DH went and cycled his 5 miles and then we both came home and got on with work.
Once you get even a small exercise habit going, it will stay with you.
I cannot run or jump, but walking, cycling, yoga, swimming and weights all add up.
In the months when I work full time I still try to swim four times a week ....
and the kids swim and gym regularly as that is the life they have been brought up with ....
I swim 2.5km a week and play tennis 5 hours a week and am losing .5kg a week.
The tennis is great, the swimming is hard, but i do it with 3 others so despite dreading it, I don't want to look like a shirker and always go.
So last week I did 2 x C25K runs, a pilates class and box fit class and a 20 min Fitness Blender workout at home. I'm trying to look at my diary at the start of the week and pencil in when I can exercise, which seemed to work well last week, as was getting into my workout gear on the days I had marked for exercise.
Its hard getting out in the evenings, by late afternoon looking after two, I'm on my knees but I inevitably feel better for just getting out of the house (avoiding the bath/bedtime craziness helps too).
Oh and brought myself a nice pair of new trainers. Running (and walking) like the wind I was today
Well done! Running for 30 minutes is amazing! I could never do that and I am someone who can do 50 lengths of front crawl or 30km cycle rides. You keep on and go for it.
Oh no no no, I haven't got to the 30 min running stage yet. Only 1 week in so only at the 60 sec run, 90 sec walk. But you've got to start somewhere as they say!
Well I started C25K and although I keep going through it, I haven't managed to complete one yet. The first time I was just absolutely bleddy exhausted by the middle and had to walk a couple of the jog periods, also had a rest on a bench! The second one I came over all sick and faint twice during the run
My plan is to keep repeating week 1 until I can actually do the whole thing before I move on. I like the app thing though. It means I can actually see progress I am making. I was surprised to see I had improved from day 1, only 0.02 miles further and 14 seconds' faster in pace, but I have actually improved! It's amazing!
I mean, I complete it, but I tend to walk more than I should be or I end up pretending to jog ie doing a jogging sort of pose but not going very fast
Can I say berstie, it sounds to me like you're running too fast. If you're not very fit (and I certainly wasn't when I started running!), you need to start out sloooooow. Grannies with their shopping overtaking you slow! The key thing is to keep running, you can work on getting faster later. Running very very slowly is still better exercise than walking because you have to push your whole weight off the floor with every step, iykwim.
Honestly, I didn't crack running until I slowed down. Then slowed down some more, until I could run 30mins without stopping.
Now I can run miles. I'm not super speedy, but my pace is respectable at least these days.
I'm not running, I'm jogging - not sure if it's possible to go slower? I'm not trying for speed in any case.
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