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Workout

Dimension: Physical
Activity: Workout
Monday, February 18th

This activity was normally supposed to be completed on President’s Day, the day there was no class, but even if we would have had class it would have been cancelled. This was the day of one of the huge storms we have had in ND, but that wasn’t about to stop me from working out; however, the Wellness Center had to close. Since the Wellness Center was closed, I was able to complete this challenge the next day. I normally lift weights with a friend every morning at about 6:45am, but that day I told her that we were going to use the new Circuit Deck instead. Neither of us had used the Circuit Deck yet so we were really curious about it. Early in the morning is a great time to work out, I recommend it because no one is there. My friend and I had the Circuit deck completely to ourselves, so that was really nice. I have only done an ab circuit once before when I worked out with a friend at Planet Fitness, but I have never done a full body circuit like this one. I definitely liked it alot because it kept you moving. One of my biggest problems is that I take too long of a time resting between different exercises and then I end up spending too long of a time at the gym. Sometimes I have to skip some of the exercises I want to do just because I don’t have enough time. The new Circuit Deck gets rid of the problem with the timer it has. I also like this new Circuit Deck because it gives people a different place to do weights, but in a more secluded area.

makin’ a list

Do you make New Year’s Resolutions? It’s always “cute,” in theory:
You reflect over all of the things that you need to improve, change, or “fix” about yourself and contemplate solutions. When January 1 rolls around (or maybe 2), you hit the ground RUNNING.

Suddenly the gym becomes a priority,
you add a few more fruits and vegetables to your plate,
you hit the sheets an extra hour earlier,
you trade your cup of coffee for a glass of water,
you start wearing your seatbelt,
you find time to try a new hobby or sharpen your skills of a previous one,
you start cooking more meals…

and about a week later it all stops. Game over.

It takes, on average, about 3 weeks to either break a habit or form a new one. But most of us don’t have 3 weeks, we have RIGHT NOW.
Am I right?

For however many decades you’ve tried this hit-your-head-against-the-wall method, it hasn’t worked so well. Why not take a new approach?

This year, we’re not going to look at the big pictures.
We’re starting today. And we’re working on today.
That’s it.
Not next month, not 10 pounds, not 3 dress sizes.
Today.

Here’s what I suggest you try:

  1. Take a piece of paper. (Preferably something that’s pretty or eye-catching… but that’s just me.) And save room for “incentives.”
  2. On the top of the page, write down ONE goal, one thing that you are going to do today that positively aligns with a healthy eating choice you’d like to work on. (i.e. I will eat 1/2 cup vegetables with every meal or measure my food into correct serving sizes.)
  3. In the middle of the page, write why you are doing these “things.” And I don’t mean something ridiculous like, “To finally be a size 2.” Think of something like “To be an example for my family/friends.” “Because I care about my health.” “I want to feel better.”
  4. On the bottom of the page, write down ONE thing that you are going to do today/this week that positively aligns with some form of physical activity. (i.e. I will spend 30 minutes at the gym 3 times this week or I will lift weights one extra time this week or I will try a new exercise class this week.)
  5. Work on each of those “things” TODAY. Don’t think about tomorrow (unless you need to mindfully plan when you are going to hit your 3 gym sessions in advance).
  6. WHEN (notice, I did not say “if”) you reach your goal, give yourself a cool sticker. (No laughing; it works!)

Now, for the next month you are ONLY held accountable for these two things. When the new month hits, put up 2 new “things” you’re going to add/switch in your lifestyle.

It’s a little less stressful and unapproachable when you think in baby steps instead of leaps.

It took me 2 years total to lose over 100 pounds, and over 10 years later, I’m still trying to figure things out. We are all a work in progress.
Just keep moving forward. 

And if you have an “off” day, forgive yourself immediately and be ready to get right back at it the next day. You’re worth every effort.
Just keep moving forward.
Two little things at a time.

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