On-Again Off-Again No More
Mike here from B Method.
We all know exercising is good for us.
We know there’s plenty of benefits associated with exercising too; weight loss, more energy, increased fertility, less stress, and less chance of injury & illness.
Exercising is definitely a good thing for many reasons.
Although we know this, it’s often a challenge committing to a weekly exercise schedule and remaining consistent with it.
Why is that?
Why the constant “on-again off-again” exercise cycle?
Have you ever experienced that? The on-again off-again exercise cycle?
I know I have and it’s frustrating.
I’ll be consistent with my exercise for a week straight and then, for one reason or another, I get off track for a few days. Then I’ll be back on track for a few more days and then off again and the cycle continues.
What’s the deal? What causes these “on-again off-again” exercise cycles?
Although there are lots of factors that can cause it, there are a few I see time and time again.
Changes in work schedule, family, friends, travel, and other social obligations pop up and leave you pressed for time, therefore compromising the time you had planned for exercise.
It Doesn’t Feel Good
When you’re huffing and puffing to the point you can barely breathe during exercise, it’s uncomfortable and doesn’t feel good. Neither does having extremely sore muscles the next day to the point you can barely move.
Doing the same exercise routine day after day can get boring. I know it does for me. Without adding in a variety of different exercises, you’ll eventually get bored, begin to plateau, make less fitness and fertility improvements, and become unmotivated to exercise regularly.
An “on-again off-again” exercise cycle never allows you to fully get into a groove.
It takes 21 days to form a new habit. Having an on-off again exercise cycle never allows you to form a new exercise habit that’ll make exercising on a regular basis easier to handle.
Maybe you can relate to some or all of these here.
There are numerous reasons why people struggle with maintaining a weekly exercise schedule.
What I have found to be most effective with remaining consistent with exercise is getting into a groove.
When you’re in a groove, exercising regularly day after day, it becomes easier to stay consistent.
You find yourself exercising naturally without having to think about when and how you’ll get it done that day, you just do it.
Now that we know some of the bigger reasons why we’re challenged when it comes to maintaining a regular exercise schedule, what can we do about it?
What can you do to get over the challenges that create an “on-again off-again” exercise cycle?
How do you stay on track to becoming more fit and fertile?
Here are five ideas I found work best:
1) The Right Mindset
I don’t know about you, but I don’t like feeling like I have to do something. You may feel the same.
Feeling like you have to exercise, like it’s a chore, will probably be the reason you don’t.
Instead of thinking you have to exercise, think instead that you want to exercise, that it’s your choice to exercise (which it is). You’re exercising because you want to exercise, not because you have to.
2) Know Why Your Exercising
Give some thought to all the reasons you want to exercise.
In addition to wanting to be fit and fertile, what are some others reasons you want to exercise? What other benefits can you think of that’ll come as a result of you exercising consistently?
Maybe it’s more energy, more confidence, better posture, less stress or illness.
It’s these why’s that’ll help you stay consistent with your exercise.
3) Have A Plan
Create a weekly exercise schedule that you know you can follow and will work for you based on your daily or weekly schedule.
If you know you’re schedule will be different due to travel or other obligations, adjust your exercise schedule so that you can accommodate the changes and still get in your exercise.
Telling yourself you’re going to exercise 3 times this week isn’t a plan. Define what days, what time, and what exercises you will do. That’s a plan.
4) Make Exercise A Priority
The only way to successfully follow through on your weekly exercise schedule is to make it a priority.
The same way you make your career and pets a priority.
There’s no “maybe I’ll do it, maybe I won’t”. There’s no maybe’s when it comes to priorities. Priorities get done, period.
5) Some Exercise Is Better Than No Exercise
If you find yourself with less time to exercise than you planned for, instead of just saying forget it and not exercising that day, complete a short and quick workout instead with the time you do have.
There are lots of exercises you can do in just 5-10 minutes that are effective. The next time you find yourself pressed for time, here’s a quick 5 minute exercise routine you can do anytime, anywhere.
Nothing Works Unless You Do
The only way these five ideas can help you is if you actually use them and do the work.
Start by planning your exercise schedule based on the time you have available each week.
Prioritize your plan and do the work.
On days you find yourself limited for time, remember that some exercise is always better than no exercise.
A quick 5 minute exercise routine will help keep you in a groove, consistent, and on your way to forming a new healthy habit (it takes 21 days).
Change up your exercise routine on a regular basis so that it doesn’t get boring. Make it a treadmill run today and then an outside run tomorrow. Keep it fun, different, and exciting.
Remember why you’re exercising (improved fitness and fertility, more energy, more confidence, less stress) and the fact you’re doing so because you want to, not because you have to.
Don’t wait until later, tomorrow, this weekend, or even next week to create your weekly exercise schedule. Take a few minutes and do it right now.
Keep It Simple
Don’t overwhelm yourself either with a hectic schedule filled with all different types of exercises you want to get done.
Start with identifying how many days per week you will commit to exercising.
Next, based on your weekly schedule, decide what days make the most sense for you to exercise. Make sure you choose a day you know you’ll be able to get it done with no conflicts or distractions.
When you have your days picked out, decide on a time.
Make it a time that you know will for sure work. For example, if you know you’re not a morning person, don’t plan for 6am workouts unless you are fully ready to commit to that time and make it happen.
Lastly, have an exercise routine already planned and ready to go so there’s no need to think about what exercises you’ll be doing that day.
If you’re unsure of what exercises to do, reach out to me and let me know. I’ll help you create an exercise routine that’s right for you.
Here’s to keeping you on track with exercising and another step closer to being fit and fertile.