For most moms the hardest part of “Finding Fitness” is creating a routine. With a life that is predictably unpredictable and chaotic and often not really your own, it makes sense that establishing a fitness routine might feel unmanageable. However, I have taught many, many moms how to do it and do it well.
Finding your fitness takes some strategy for sure. With limited time, limited energy and many daily demands, you have to know that IT WILL NOT HAPPEN UNLESS YOU MAKE IT HAPPEN. It is that simple. YOU MUST MAKE IT HAPPEN. No one else can do this for you. It really is up to you. But it can be done. Promise.
But it is completely possible if you really want it. Here’s EXACTLY how to get what you want:
1. Make An Appointment With Yourself
Have scheduled times for your workouts. My moms who are most successful in setting a fitness routine typically do this first thing in the morning, often before anyone else in the house is up. Precious pre-dawn moments are sacred times. You will only learn this by trying it. It is not as traumatic as it may sound. I would argue that pre-dawn workouts are the absolute BEST way to kick off the day.
A secondary strategy is to use naptime as workout time. This requires more thought and discipline. Do not get distracted by laundry, dishes, soap operas, Facebook. If you make a deal with yourself to workout during naptime, GET IT DONE.
Regardless of the time you designate and schedule for workouts, you will need to practice some consistent follow through before this becomes routine. So be very diligent about making it work the first 5-10 times. From there it gets easier and easier each time do to just do it without thinking about it.
2. Share Your Goals
The most powerful way to make yourself follow through with a new plan or a new goal is to tell everyone about it. When I decided I was going to run a marathon, I told EVERYONE. That way there was no talking my way out of it. I had to do it because I put it out there and people were watching me to see if I would fail or succeed. So, I had no choice but to be successful. Because I do not fail. I do not fail because of #10 (yes, you must read on…)
Sharing your goals with others will motivate you to stick to your guns. It will also help you elicit support. It’s important to have cheerleaders and a support crew who check in with you and ask you about your progress. It is also really empowering to share your progress as you establish a path toward your goals.
3. Find An Accountability Partner
If there is someone you can workout with, that is the ideal accountability partner. Another way of doing this is swapping childcare with your accountability partner. I know moms who trade childcare for running. One mom runs while the other watches all the kids, then they swap.
Alternatively, you could have someone who you remotely check in with via email or Facebook, just to let them know you got your sweat on. In fact there are days when Facebook is my accountability partner. If I post that I’m going to run 6 miles, I have no choice but to go hammer out those 6 miles. But, obviously, a person is better than Facebook. Find someone who will hold you accountable and be a cheerleader for you. Obviously, do the same for them. It’s only fair to share the love.
4. Be Consistent
Initially, consistentcy will breed more consistency. If you plan to workout 5 days a week and Week 1 you get in three workouts and then Week 2 you get in one workout, by Week 3 you will be done. Mentally, you’ll feel defeated. Physically, you’ll feel fat. Emotionally, you’ll feel like you failed. Again. So you MUST find some consistency in the beginning stages. It is the only way to set yourself up for long term success.
I recommend setting very realistic goals initially. Schedule 3 workouts a week for 2 weeks. Then 4 a week for 2 weeks. Then 5 a week. That gives you more room to be successful and create consistency. Now some of you may find that you have to do something 5-6 days a week for it to stick or you won’t do it at all. I’m kind of that way. If that’s what works best for you, go for it.
5. Follow the 5 Minute Rule
This one is really important for moms. Chances are, on any given day, you could argue you don’t have time for exercise. And you’d likely be right. But you also don’t have time for cancer, diabetes and heart disease, right? So, you will make time for exercise. A workout does not have to involve a drive to a gym. It does not have to be a 60 minute commitment, or even a 30 minute commitment. It does not even have to involve a shower (you don’t want to know how many days I choose sweating over showering…) If you are crunched for time, commit to 5 minutes. In that amount of time you can get this in: 100 jumping jacks, 30 bodyweight squats, 15 push ups, 30 lunges, 15 push ups, 100 jumping jacks, 15 push ups. Workout done. If you’re on fire after that 5 minutes are have some time to spare, keep going!
6. Make it Easy
Like I said above, a workout does not need to involve packing a bag, driving to the gym, finding parking, walking to the doors, finding a locker, changing your clothes . . . . You can get it done at home in a fraction of the time. I have belonged to TONS of gyms and I’ve learned that more often than not, I waste my time in the commute. Now, I have access to a studio where I teach/train, so I can use that for many of my workouts. If you have no equipment at home you may want to go to the gym some days and workout at home some days – to give yourself some variety. Or you may want to invest in a few key pieces over time and do all your workouts at home. Here is an article I was featured in that tells you exactly what to buy for a home gym.
Regardless of where you work out it must be convenient. In fact, that is the #1 Rule for exercise for everyone – IT MUST BE CONVENIENT. You will not stick to a plan that is not convenient. If your house it the most convenient place for you to sweat, that’s where it should happen.
Back when I worked a 9-5 job, I would come home and go running from my house after work. Over time, this became really problematic. I would come home, sit down, turn on the TV, promising myself “just 5 minutes” to chill. All the sudden it would be an hour later and I still hadn’t gotten out the door for my run. I learned for me to run after work, I had to take my running clothes to work, change there and run from my work. AFTER my run, I would get in my car and go home. This gave me no chance to get distracted or talk myself out of my workout.
7. Find Your Inner Hip Hop Dancer, Rapper, Rocker
This is KEY – for me at least. I cannot workout to CNN. I cannot workout to classical music and I SURELY cannot workout to silence. Music is everything in my workouts. I posted this on Facebook the other day, “What kind of music do you workout to? Does it say anything about you? My workout music says I wanna be a hip hop dancer (too bad I could star in the movie, ‘White Girls Can’t Dance’.)” I must have loud music with a decent beat when I workout. If I can hear myself huffing, puffing and panting, it’s all over. So crank up the tunes and get your sweat on! You will work harder and longer (= more cals burned!!!) and enjoy it more, which will make you crave it the again the next day.
8.Make a Sticker Chart and Reward Yourself
Forgive me while I go back to my roots in juvenile psychiatric behavior intervention. . . but, THIS STUFF WORKS! Make a chart or use a calendar to track your workouts. Set a goal (4 workouts a week for 4 weeks or 20 workouts in 30 days…) and put a sticker down every time you get in a sweat sesh. If you meet your goal, have a predetermined reward that you are excited about (new shoes, a mani/pedi, massage, happy hour with a girlfriend.) Keep your chart visible to remind yourself what you’re doing.
One of my clients did this recently and used her chart to track water, food, workouts. It was amazing. She had a calendar page full of tons of stickers – it made her feel really accomplished to see all the little steps she was putting in toward her goals. Never underestimate the power of visual reinforcement and rewards!
9. Have a Time Specific Goal
Make sure you know what you’re working for:
“I will lose XX inches by Thanksgiving.”
“I will fit in my skinny jeans by Christmas.”
“I will get in 20 workouts in 30 days.”
“I will do 10 push ups on my toes by October 15th.”
“I will run the Halloween 5K on October 31st.”
Time specific goals keep you motivated and focused for a specified time frame. This is really helpful in pushing yourself on those days you really struggle to find the time or inspiration to sweat.
10. Be Passionate, Positive and Persistent
This is my favorite tip. You should be over the top excited and proud about what you’re setting out to do. You’re doing what most moms don’t do – setting aside time to take care of yourself. You are making yourself a better mom, wife, women in the process. You are setting an amazing example of health for your child(ren) and perhaps your partner. You should feel incredible about all this.
When I get up to run at 5am, I have this little burning voice inside me that says, “I’m doing what others aren’t strong enough to do.” I don’t mean that in a derogatory way. It’s just that not many people have that kind of discipline. The same goes to my moms who show up for 6am boot camp. They are making a commitment to fitness that 90% of moms are unwilling to make. BE IN THE TOP 10%. Be the best person you can be and then feel PROUD, EMPOWERED and like TOTAL BADASS.
Sure there will be days when you’d rather do a million things other than sweat – sleep, hang with the fam, housework (it’s so funny how vacuuming sounds so appealing when you don’t want to workout), drink (yes, I get it that Happy Hour sounds better than sweating most days). Instead of thinking of your workout as a chore, think of it as a privilege. You have the opportunity to better yourself through exercise – and you’re smart enough to take advantage of that opportunity. Again, that puts you in that top 10% of moms who are committed to making a better life for themselves. It’s all about keeping that positive attitude.
Lastly, be persistent. Your body will not change overnight. You will not reach your goals overnight. But EVERY exercise of EVERY workout takes you one little step closer to your goal. It is only through being persistent and unrelenting that you will chip away at your goals and make them a reality.
Share with me below – what tip(s) will you put to use THIS week to establish a routine to work toward your goal?
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