Breaking Through the Exercise Slump

OK, I love to exercise, but I have not been practicing what I preach. My gut has been telling me to be transparent and honest, so here we go.

I have been living in the mindset that I don't have time; that exercise is just a luxury. In addition, my weight has been steady and as a result I start to believe that I can bypass the sweat. See, how our minds play games? The benefits of exercise range far beyond weight release. When I am consistently hitting the cardio and weights, my mind is clear; it is part of a meditative practice. I also sleep great, my skin is clearer and I just feel powerful. So, with all these benefits; you would think that I would hit the treadmill, yet each day I spiral farther down the drain of stagnation. I feel, guilt, frustration and anger. However, I also feel happy. Why? I am content in the fact that I too, have struggles just as my clients. As a health coach, I can empathize because I am there. I get unmotivated, I crave foods, I am imperfect and sometimes I don't eat the healthiest.

The first step is to acknowledge the problem but the next step: IMPLEMENT, TAKE ACTION, WORK OUT ALREADY, GET BACK TO IT!

Using the FIT equation: Focus + Implementation = Transformation; I have devised the following:

FOCUS:

I have been putting others before myself recently and as a result, my exercise has fallen off track. Enough is enough so to get back on track:

* Create a plan where you can ease back into the world of exercise. As a result set some small goals:

o Week 1:

+ Run outside one time

+ Attend one boot camp class

+ Attend one circuit training class

o Week 2:

+ All of the above plus add a spinning class on Thursday

o Week 3:

+ All of the above plus add one more circuit training class

You will be back to your 5 day a week routine in a matter of weeks.

* Establishing routines.

* Wake early.

o I love those early times to reflect and to work out. It is the best way to start the day!

* Journalling, meditating and praying:

o This practice keeps me calm and clear headed. Recently I have left that practice and it is time to take it back!

* Planning meals and cooking batches of food.

o My weekends have been so busy lately that these preparations fell overboard. As a result, I either grab frozen dinners or just don't eat. That stops today!

* At the end of the day I am planning tomorrow and picking the one task I will do first.

o Now I have a plan and implementing becomes easier.

* Finally, I am learning flexibility.

o I tend to get into this black and white thinking, so if I oversleep or an event must take precedence over exercise I am making this my mantra: So, when can I work out?

IMPLEMENTATION:

Oh, I can plan with the best of them and then I can leave all those plans to fester and as a result, I end up feeling more guilty and shameful. I am taking action in the same way that I help my clients; through careful tracking, small steps and rewards!

* A terrific way insuring action is through accountability and the way I use it through this tool:

If you look to the right of this post, you will notice a calendar with some pink boxes around certain dates. This handy tool: Don't Break The Chain allows you to keep track of a certain action you would like to turn into a habit. I have used it for keeping track of logging my food which I have done for 458 days straight. You can set up a few calendars and highlighting the day when you accomplish a tasks proves rewarding. As you can see, I have very few pink blocks.

* I am also setting my alarm now.

o This action alone works wonders for me. I use this old Mickey Mouse battery operated clock from my childhood that is missing the snooze button and has such an annoying memememememe sound that I cannot wait to turn it off.

* I am developing a menu plan with a grocery list that is re-usable so shopping is fast and quick.

* I am designing downtime each weekend to prepare food.

o I have become a bit pickier about saying yes to others so I can say yes to myself.

* Finally, I have put myself on a clothing spending freeze, not as punish but rather as a reward!

o When I follow my plan for a month, I have a little something that I can't wait to possess, but first, I will follow through.

The result: TRANSFORMATION, you may not be able to see changes physically, but my health will improve, my mind will be clear and my spirit enlightened.