I’m a regular power-walker. Out-the-door before 7, back before 8. I do about two and a half miles each day – half flat, half hills. More on weekends if it’s cloudy. I allow myself one day a week to skip my AM walk. Usually Friday; never Monday. I started in my 40’s, and have kept it up for more than a decade.
Here’s what I’ve learned about exercise…
It MUST be a Morning Routine
Exercise is not about discipline, not about strength, not about willpower. Exercise is about routine. Change yours to include 30 minutes of walking in the morning. The routine will change your life.
“I’m NOT a morning person…” (Already with the excuses?) No one is asking you to host a TV talk show. You don’t need to be “on.” You need to get your ass out of bed.
Mornings are the only time you truly have control over your day. Once your day starts, you will be overcome by events. You’ll go after work? Liar. You can do more exercise after work should you choose (and eventually you will, like I did with my yoga practice), but as a minimum, you must commit to a routine of regular AM walks.
No One is “Motivated”
I hear this all the time, and it irritates the hell out of me. “I’m just not motivated to exercise….” What is it about Americans that we feel entitled to be “motivated” before we do anything? I’m completely unmotivated to clean the bathroom, empty the dishwasher, paint the house trim, or pick up dog poop. I also have zero motivation to be at work on time, but I do it anyway.
Anyone who sticks with an exercise routine has accepted that they will never feel motivated to do it. Ten plus years, I still don’t feel any more motivation than I did day one. Is it easier? Yes. Do I enjoy it? No. I tolerate it. There’s no joy; it’s not fun. As a grown-up, you need to accept that not everything you do in life is enjoyable. I accept that exercise is an unpleasant chore, and it’s a chore that only I can do. If I could hire someone to do it for me, I would.
Think of your AM power walks like the bus. No one is motivated to take the bus. But, if the bus is the only way to get to work, and your choices are 1) take the bus or 2) live under a bridge, you’ll change your schedule, and find a way to take the bus.
Forget an Exercise “Buddy”
Another piece of worthless advice given annually by skinny bitches on talk TV. You want a buddy? Get a dog. You and your chubby friends are NOT good motivators for each other (see above). What is more likely to happen is that you will talk each other out of going, or worse, talk each other into indulging your mutual bad habits (“Sandy was late, and I just wasn’t motived, so we went to Starbucks ….”)
It’s difficult enough to keep your own routine. If you attempt to intertwine it daily with another adult, you will fail. Focus on your time, your schedule, your needs. If you truly want a buddy, hire a trainer. They’re always happy to take your money, whether you show up or not.
Don’t Waste Time Looking Good
Every January, I see a big increase in the number of people on the trails, in the gym, and at the studio. When I attempt to predict who will still be there in March, my first cut are the ones who are dressed well.
People with real exercise routines aren’t interested in looking good (see: lack of motivation); they’ve expended all their energy just getting there. They’re dressed in shitty sweats, ripped tee shirts. Myself included. I roll out of bed, use the bathroom, and immediately put on the shorts, tee shirt, socks, and the hoodie I laid out the night before. Sneakers, ponytail, hook up the dog, and out the door. No makeup. No teeth brushing. No coffee. No cell phone. No internal bargaining. No distractions. No excuses.
The folks you see out at 6 am look just as shitty as you do, and they’re not interested in chatting. They’re tired, grumpy, and want to get it done so they can start their day.
Don’t Bring Anything with You
Poop bags are attached to the leash. No cell phone, no keys. Water? Plu-eeze! You’re not going to dehydrate in 30-60 minutes. Coffee, nope. Have it when you get back.
Why take nothing? Because it’s distracting. If I take my phone, I’m checking every single beep. If I turn off the beeps, I’m checking anyway. If something comes in, I’m tempted to respond. Keys? Don’t need ’em. Why take the chance of losing them? Water, coffee? I don’t want to carry anything.
Anything you take with you is a distraction. The longer you’re distracted, the longer it takes. Don’t dawdle. Get it done.
Now the good news: Once your routine is established (which takes about two weeks, couple months to seal it in), exercise will become easier. Easier is not enjoyable, however, easier is just a less painful. Other good news: As your body becomes more fit, it calls you toward foods that are less detrimental to your health. It will also call you toward longer walks, and bigger hills. This is about a lifestyle, not a goal. Honor your body, not your ego.
Most importantly, be mindful of negative self-talk. Replace “I’m so fat, and out of shape,” with “I’m out here doing it, not just talking about it.” Replace “I’ll never be able to climb that hill,” with “I’ll take the hill little-by-little, and stop whenever I want to catch my breath. It’s not a competition.” And, finally, replace “I can’t wait until I’m thin, and I don’t have to do this anymore,” with “I’m committed to a lifetime of health, and I start every day renewing that commitment.”
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