Do You Plan For This?

The new year brings resolutions to finally go to the gym regularly and to get your health in order.  It’s no surprise to you to hear that the vast majority of those resolutions are dropped by spring (or even late January, early February!) — but why?

I truly believe it is planning.  It’s the exact reason why my exercise routine goes dormant, and it’s probably why yours does too.  It’s tough to change our habits and routines, and most of all, it’s hard to fit one more thing into our schedule.  Don’t you agree?

That’s the thing.  If it’s not on your schedule, it’s not going to get done.  Do you have your exercise, whether it be walking, jogging, yoga, dance, a workout at the gym — is it on your schedule?  Is there a time for it, where you know that time is carved out?

If not, fit it into your schedule this week.  Make it achievable — if you’re slammed at work this week, write in a 15-minute walk on your lunch break.  Don’t give up altogether because you don’t have an hour and a half to hit the gym.  Good luck!

What Do You Like Most

What’s your favorite type of exercise?

Do you love yoga, Pilates, running, walking, swimming?

Have you found an exercise you don’t dread doing, and that you actually enjoy?

My favorite form of exercise is:  running.  I love cycling and yoga too 🙂

When I finally realized I didn’t have to do all the other kinds I dreaded, I stopped making excuses and actually looked forward to my exercise time.  Eliminating the exercise types you don’t enjoy and focusing on the ones you love shifts your perspective of working out altogether.

There are so many options to choose from, you are bound to like at least a few.  It’s perfectly okay if you aren’t a cross-country runner, or you just haven’t gotten into yoga like everyone else has.

My least favorite type of exercise is: lifting weights in the gym.

Finding what works for you is as simple as trial and error.

Which exercises have you tried that just absolutely aren’t for you?

What Are Your Goals

What is your biggest goal for 2018?

Are you finally going to train for that 5k you’ve had your eye on?

Do you finally want to finish renovating your basement?

Do you hope to take a class to learn something new?

What is it?  What do you hope to achieve in 2018?

Leave a comment below and let me know.

I can’t wait to read each of your goals!

My top 3 goals for 2018 are:

  1.  Running my first marathon
  2.  Decluttering my home
  3.  Completing the Horrible Hundred bike ride

Remember, goals are inspiring and wonderful to have, but if you don’t have a plan to implement them – you may end up a statistic that sputters out by the end of January.  So not only do I want you to dream up your goals for 2018, be sure you think of ways to make these goals manageable and sustainable… so that you can achieve success and reach your goals this time around.  Best of luck!

Ways to Finally Create an Exercise Habit That Lasts

Our New Year’s Resolutions — we say them with the best of intentions. We may even begin delving into them, trying to better our lives. Then it happens. Somewhere around February or March, everything peters out, and you realize you’ve yet again fumbled your resolutions. So before your resolution to prioritize your health gets put on the back burner again, let’s talk about some ways to make your resolution to exercise more stick this year!

You need a ritual. It is said it takes three weeks to make or break a habit. So for the next three weeks, create a routine that is ritualistic around that exercise. Do it at the same time every single day. For example, maybe every day after you eat lunch, take a 10-minute walk around your office building. You can build from there but creating that good exercise habit is what’s going to make it stick. Also, who doesn’t want to get away from their desk for 10 minutes, right?

Start simple. If you focus on something smaller, chances are you’ll be more willing to take more significant steps toward your goal. So say you decide you’ll do 2 minutes of squats at your desk while you’re on hold. Guess what? You’ll be more likely to exceed 2 minutes. And you’ll be even more likely to keep doing it every day. Keep coming back. Objects at rest tend to stay at rest, and objects in motion tend to stay in motion. This is the law of kinetic energy. By this logic, if you keep yourself moving and driving yourself to stay active without missing your exercise, you will keep doing it.

Build your exercise habit. Once you make it as necessary in your mind as those other habits you have, you’ll find that you can’t miss it. Developing a lasting exercise habit is so vital for our health and well-being. If you take the time to nurture this ritual each day, you’ll find that you won’t want to miss your exercise.

What’s your favorite type of exercise? I love to run, walk, ride my bicycle, and do yoga.

Lessons Learned

What I learned after reflecting on an 11 mile bike ride yesterday

yoga for runnersOn Saturday I ran almost 5 miles in the morning and then about biked 10 miles in the afternoon.  On Sunday I did a 50 minute yoga workout before an 11 mile bike ride.  If you follow me on social media, you know that when I finish a workout I generally will post a picture with the details on social media websites including Instagram, Twitter, and Facebook.  After yesterday’s 11 mile bike ride I didn’t.  I felt awful.  I was moody, hungry, and achy.  I just wanted to eat, go home, and rest.   I wasn’t happy with my ride and didn’t want to share something that I was embarrassed about.  I learned a few very valuable lessons.

I should have known to eat more before biking.

I should have biked less or maybe later in the day.

Maybe I should have just rested.

Saying no is hard.

Pretending to be something I am not isn’t going to inspire anyone.

The first time I biked over the bridge was dreadful.  I couldn’t make it all the way and had to stop and walk the last part.  That really put me in a bad mood for nearly all of the bike ride.  I was disappointed in myself.  The worst part was that I know I’d have to go back over it to get back to our truck so we could go home.  UGH.  Well after biking some more on the Cross Seminole Trail I made it back to the bridge.  I was tired.  I was at the end of an 11 mile ride and this bridge was standing in the way of me getting to my truck and going home.  I started up the bridge and began praying Philippians 4:13 “I can do all this through him who gives me strength.”

I can do everything

I repeated that verse many times as I went up that bridge.  I remember looking down on my bike computer to see my pace while going up the hill and it was showing about 3 mph.  My average pace is around 10 miles per hour.  I was still biking and I was almost at the top.  Well my dear friends I made it up the bridge without getting off my bike.  I rolled down the other side of the bridge and within a few minutes I was at my truck and had a snack and more water.  It wasn’t pretty at all and it was slow, but I biked up the bridge.  I begged God to help me finish the bike ride and He did.

bike stats

In hindsight I should have declined the invitation to go bike riding, or at least rescheduled it for a little later in the day.  It is hard for me to say no to things that I want to do.  It was a bad idea for me to bike without eating sufficiently – I only had a smoothie for breakfast and that was a few hours before the ride and after a 50 minute yoga workout.  I grabbed a very small snack right before we left but it was less than 100 calories and simply not enough.  I could have really hurt myself just because I wasn’t thinking about the whole picture.

That ride also taught me to trust God more.  He helped me finish that bike ride.  He helps me with  tasks every day.  I just need to ask and be more aware of His presence.  I also need to do my part when asking for His help.  I need to be aware of my choices and make decisions that support my goals.

I am posting my workout stats from yesterday’s bike ride in hopes that it will inspire someone.  Ironically my pace was just under 10 mph which is my average pace.  My perspective of my ride was negative because of my first experience with the bridge.  I let that one small part of the ride affect my feelings about how the ride went.  The ride was more than about the stats.  It was about the time spent with my husband & time spent in nature.   While the stats can help me see how I am trending from a training perspective they are not the only thing to look at.  This ride taught me a lot that simply wasn’t in the data.

Health & happiness,

Kim