In my first article about fitness, I talked about several points. My last article was about, “Finding a system that works for you“. Today I am going to talk about my next two points. Find a time that works for you and find your motivator.
Find A Time That Works for You
Before we talk about finding time to workout it is important to know how much exercise is recommended. According to the American Heart Association, “To improve overall cardiovascular health, we suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember.” (To read the full article click here.) So you will need to accumulate 30 minutes five times a week. In reality, that is not very much. However, with all your other obligations it could be quite a challenge.
I want you to take a minute and look at your coming week’s schedule.
What daily obligations do you have? EG What time do you have to be at work? What time do the kids need to be at school? What time does your little one go down for a nap? When do you need to be at church? When does your husband get home? What day and how long will you be grocery shopping?
Now take a look at what special events you have going on that week that may take extra time. Does your child have a special program at school? Do you have a special service at church? Maybe you have a doctors appointment.
Once you look at both of those things and have your schedule down look for gaps. Do you have 30 minutes between activities? Take a walk. Do you have 10 minutes? Do a quick 10-minute workout. Do you have an hour? Join a gym and make the most of your time.
Yes, finding time will take organization and planning. You may need to sit down weekly and adjust your workout schedule according to what you have going on. Just remember to make it and keep it a priority. It may be hard to start the habit of working out but give yourself time. Keep trying and NEVER give up.
Find Your Motivator
There are two very important questions to ask yourself to help you find your motivator. What are your goals? And Why are those goals important?
So what are your goals? Let’s break this down to help you out. Having a goal of, “losing weight” is great but that is not going to help you very much. You need to set what is called S.M.A.R.T Goals.
SMART stands for
Let’s set look at an example of a smart goal. You want to lose weight. How much do you want to lose? 10 lbs? 20 lbs? 30 lbs? More? Decide how much be Specific. So let’s say you want to lose 20 lbs. That is a very Measurable goal. You can see on the scale where you are and where you want to be. So far your goal of 20 lbs is Specific and Measurable. Is it attainable?
How long do you want it to take? Do you want to lose that in 10 days? How bout 90 days? I would say that if you said you wanted to lose 20 lbs in 10 days that definitely is not Attainable or Realistic. When losing weight you want to lose no more than 2-3 lbs per week. So if you want to lose 20 lbs your Attainable and a Realistic goal would be about 7 weeks. That would also give you your last point Time Based.
In review, your SMART weight loss goal would be 20 lbs total @ 2-3 lbs per week = 7 weeks.
Now ask yourself why is this weight loss goal so important to you? Everyone wants to look better and feel better but that is not enough. Why do you want to do this? What is the Why that will drag you to the gym or give you the motivation to turn on your workout video. The answers will vary from person to person.
For me, my motivator is wanting to be a strong wife and mom. I want to be the woman that works out all the way through her pregnancy. I want to be able to help my husband in the yard. I want to please my husband. I want to be the mom that is playing with her kids on the playground. I want to be the mom that has the physical strength to carry my children.
I guess what sums up my why is found in Prov 31:17, “She girdeth her loins with strength, and strengtheneth her arms.” The P31 lady was amazing in mind and body.
Several years ago I went on a trip to Israel. While in Capernaum. I saw what they used to grind their flour. It was two stone pieces. The bottom piece was a cone. The top was a cylinder that sat on the cone. There would be two long wooden poles coming out from each side. They ladies would put their meal in the top and then grab the handles and spin it around. The stones rubbing together would grind their wheat into flour. That took a lot of strength. Those ladies back then also had to draw water from the well daily. Goodness! They had to be physically strong!
So keep working out! Check out my article on “Finding a System that Works for You.” Please feel free to comment or ask a question below.