For many, the New Year’s lull has set in, and the commitment to exercise has hit the wall. Why is it so hard to find time to work out but not as challenging to wait in the drive-thru for a bean burrito after leaving the office?
Studies show one of the key components to a productive day begins with exercise. Not to mention, the mental health benefits of working out are clear. Psychology Today reports: “Exercise is well known to stimulate the body to produce endorphins and enkephalins, the body’s natural feel-good hormones which can make problems seem more manageable.”
As we enter Stress Awareness Month, here are some quick tips for incentivizing and inspiring you to get moving:
Pack Your Bag in Advance
Have a specific gym bag ready at all times. Make sure you have a set of clean gym clothes, your tennis shoes and a water bottle packed and ready. You can jump out of bed, get dressed and hit the gym or have your bag in the car so you are prepared to go to the gym at lunch, after work or in between appointments. Toss a few post-workout essentials in your bag to keep your hair fresh and your confidence high.
Book a Class
If you travel for business often but prefer to work out in a class setting instead of the hotel gym, there are several options at your disposal. If you are a member of a fitness studio with locations around the US, inquire about membership levels that include access to their facilities outside of your local area. Many gyms also offer a day or week-long pass (one of my friends makes it her goal to visit a gym in a different city as she is traveling on a road trip and back). Another option is ClassPass, which allows you to book a variety of affordable classes through their app.
Plan a Reward
Working out isn’t an excuse to overindulge but many smoothie bars offer low-calorie versions of their popular blends. Refuel with a healthy beverage that will satisfy your cravings and help reduce your risk of heart disease. Another idea is to join a subscription service that delivers a fresh set of work out attire to your doorstep each month. Plan your purchase after you’ve hit a milestone, such as attending 15 fitness classes.
Set an Alarm
As a matter of fact, set two alarms. The first one to wake you and the next one to remind you that you are still wrestling with getting up. Set the first one earlier than necessary to give you some time to wake up. The second one will motivate you to jump out of bed with enough time to get ready and out the door.
Work Out With a Friend
Taking a yoga or barre class is more fun when you attend with a good friend. You can also commit to holding each other accountable. When someone is relying on you, it’s a motivator to keep your word. It’s also a safety factor when running on a trail or exercising outside – better to have a buddy so you aren’t alone.
Have a Cup of Coffee in the Morning
According to Heidi Skolnik, MS, a sports nutritionist, “Caffeine is a stimulant that acts on the central nervous system, the heart, and possibly the ‘center’ that controls blood pressure,” all of which play a vital role in helping your mind and body push harder in a workout. It can also increase the release of feel-good neurotransmitters like dopamine, which effects pain receptors and mood” while you’re working out.” Avoid coffee at night, however, because caffeine stays in your system and you will likely have a hard time falling asleep.
Don’t Go Overboard
Set a realistic goal for yourself. Start small and build up. People often fail because they set such high standards for themselves and then are disappointed when they can’t meet their unrealistic expectations. Find an app that you like and listen to music on the treadmill, take a class a couple times a week or strap on your tennis shoes and go for a walk before you start to run. The object is to move – regardless of how you go about it.
You may also like Getting Your Eating Habits Back on Track. For more of Diane’s etiquette tips, “like” The Protocol School of Texas on Facebook, and follow Diane on Pinterest, Instagram and Twitter. Buy her new book, Modern Etiquette for a Better Life.