As we enter the final week of August I decided to do a countdown on my fitness page each weekday to focus on things you can do to end the month on a good note and be poised to start September off right! Tune in every day this week to get tips & reminders on how to accelerate your weight loss and achieve your fitness goals.
Day 1 – Five Keys to Fitness Success: Exercise, Nutrition, Accountability, Commitment, Adaptability/Resilience.
There are a host of things we could look at, but let’s keep this simple. If you are serious about losing weight and/or getting fit the first item on this list comes as no surprise. It’s no secret that exercise is an essential part of fitness, no matter what level of exercise you engage in. It does not have to be high intensity, but you have to give your body some level of activity and elevate your heart rate. If you need this reminder as I did, renew your mind with the truth that it is ok to sweat a little.
Two inevitable questions that now follow: How much exercise? How hard should I go? In answer to the first question, make a plan to exercise at least three to four times this week. If you have been engaged in regular workouts you could even push to five or six workouts in the week. The level of intensity should be in line with what your body can handle, and only you know that. The real key here is to start slow if you’re just getting back on the horse or have never incorporated a regular workout routine before. You can always increase intensity the next day if things don’t seem challenging enough, but it would be terrible to get sidelined by an injury just coming out of the gate because of impatience. The duration of each workout is again going to be something you either know how to gauge because you know your body, or have to learn. If you are learning (or relearning) your body start with a half hour including cool downs. As you feel you can handle more consider gradually moving to 45 minutes and eventually even a full 60 minutes of activity.
Equally obvious is what nutrition you allow into your body. This is a huge deal because all the efforts of your workouts can be undone if you think you eat whatever you want simple because you “worked out”. Be smart, and identify some healthy meals you can use for breakfast, lunch, and dinner to ward off the hunger monster.
“Though one may be overpowered, two can defend themselves; A cord of three strands is not quickly broken.”
I know there is a huge temptation to believe you can simply get it done on your own. The truth that we all know to be true is this: we do better with accountability. We thrive and gain strength when we have someone who goes through the struggle with us and helps keep us focused. Who knows? Maybe you’ll be the one providing encouragement.
Find at least one accountability partner, but if at all possible get a group of 3 or four. Give them the authority to ask tough questions and be prepared every now and again to tell on yourself.
Don’t be in it for the short term. Make the commitment for the long haul. Temporary results are incredibly frustrating as the other side of the yo-yo diet always seems to leave us worse off than when we started. Make the commitment that you have decided to take ownership of your health and fitness goals and BE COMMITTED to them!
How does the saying go? “Life is what happens to you while you’re busy making other plans”. Be prepared for the fact that your ideal plan to bring a fitness regiment into your schedule may not go entirely according to plan. You will have to “tweak” things, and possibly make sacrifices to get workouts in and be resilient enough to adjust to the curve balls life will inevitably throw your way. You can do it! It just might not look the way you envisioned it at the beginning 🙂
Your thoughts? Talk to me below! Comeback tomorrow as we give more focused attention to nutrition! (If no option to like or comment appears, click on the article title and scroll back down. Thanks!)