Realistic schedule and accountability

[nextweek]

Hi, really want to get my health and fitness back on track after doing basically nothing since the start of year and I'm looking for some advice. My goal isn't to lose loads of weight or become super fit, it more about toning up, generally feeling better about myself and improving my mental health. I've been going through IVF, unsuccesfully so far, and its really affected me, left me feeling totally unmotivated and I've put on weight from comfort eating. We'll be embarking on what will likely be our last round in the new year and I really want to give it my best shot. I want to feel like I'm in the best place mentally and physically and to know I've done what I can. Now all that rambling brings me to my questions, what do you think would be a realistic exercise schedule for someone who works fulltime Mon-Fri (frequency & duration) and how do you keep yourself motivated/accountable so you don't give up? I've done a bit of running, yoga and pilates in the past so would happily do some/all of them again and I've got access to loads of home workouts, a treadmill, exercise bike and some small exercise equipment, but don't know where to start without feeling overwhelmed! I struggle to stay motivated and tend to give up quite quickly so any tips to overcome that would be great. Thanks so much if you've read all that!

I found using a running app made me stick to running, I did 5k-10k but if you’re starting out with running c25k is a good shout. A couple of my friends did it at the same time so that was an extra motivation to continue. The program I did was 3 runs a week, one of which was only 15 or 20 minutes so easier to fit in on a working day. That said it’s hard when it’s dark mornings and evenings! Is running in your lunch break an option? When I worked FT my office had showers so I fit running in that way.

I would aim to do something every other day so you have rest days in between. And mix up your activities to stop you getting bored.

I hope all goes well with the IVF, it must be a really stressful time.

I would look at C25K for the running and sign up to Les Mills on demand for classes. If you search on here, there was a thread not long ago with a code for 2 months free. You can access all sorts of classes on there, so you can mix it up and think that as long as you’re doing something, it doesn’t matter what you pick. There are 3 kinds of cycling classes so you could use your exercise bike and do a spin type class.

Thanks for those suggestions. I've done c25k before so starting that again is probably a good idea. I don't have time on my lunch break but I work from home now so don't have to factor in time for the commute.

Hi @nextweek, I went through IVF a few years ago too and now have DTs, if that's any encouragement

I can't remember where I read it - probably either Zita West (who was very helpful in general) or this Marisa Peer book - but they essentially said that running is a bit too hard on your body during the IVF procedure, and recommended more gentle exercise instead. Walking, yoga, pilates etc were all fine, even things like cycling were ok but they talked about it being more important to de-stress in general than worry about losing weight/ burning fat etc. They also mentioned eating well and alternative therapies like acupuncture and reflexology to help you relax.

I completely get that you probably want something to take your mind off the forthcoming IVF, though! Could you commit to something like this yoga schedule or join a local class in person or via Zoom?

Best of luck with your fitness schedule, and of course with the IVF!

Thanks @ClaraTheImpossibleGirl and congrats on your IVF success, hopefully that'll be us next time! I had heard that some exercise is not recommended during the process but we're planning to take a good 3 or 4 months break before our next cycle so I can ease off on it before we start. That yoga schedule you've linked to looks good though. I prefer home/virtual workouts at the moment rather than going to a class. I've done reflexology but am keen to try acupuncture and have been looking into some local people and hope to start that in the new year. Generally my diet is ok, but I do turn to chocolate/cakes when I'm feeling stressed so I really need to cut down on that. Thanks so much for your suggestions

Could you cycle commute (or part cycle commute - eg drive or catch train, cycle rest) a few times a week? That way you are using an essential task (commuting!) as exercise so it’s easier to fit it into an already busy day. That was how I got into cycling many moons ago anyway. Now cycling is such a big/ important part of my life, I adapt my life around going out for a ride. I notice others mention C25K - could you fit that into your lunch break? When I’ve been pressed for time or had to drive to work, I’ve gone for a run at dinner. I’ve also done stuff like ran to work and got the bus home. Or bus to work and ran home. Or bus some of the way, run the rest. I’d be organised, so keeping a change of clothes at work. I’ve always found that incorporating exercise into normal daily tasks/ routine means I’ll stick with it.