1. Small is Smart
Do some kind of activity often - no matter how small. The reason for this is twofold really. 1) You get to exercise and that effort will all add up and sometimes a quick 5 minutes might be all you need to work some aspect of your body. 2) It's easier to get you used to thinking about activity. You can also congratulate yourself on having done '5 minutes' rather than not having done anything and feeling guilty for it.
Top Tips to Small Steps
Always be thinking: Whatever you are doing, think to yourself "How can I turn this into exercise?" For example, when walking back with the shopping bags have a go with performing some bicep curls; when having the option of lift or the stairs, take the stairs; what about on the escalators in underground stations? Walk on the left rather than standing on the right with everyone else!
The Escalator Life Test: Are you someone who waits for life to come to them (standing on the right) or do you go out and grab it (walks up on the left)?
Anchor an area: If you want to make small activities easy for yourself, associate an area to do it in. By 'associate', I mean that whenever you see that area of your house, place of work or whatever it might be, you do that activity. You do it so often, that eventually you will become 'anchored' to it and the mere fact of passing by it gets your brain thinking about the exercise - unconsciously.
For example, I am now anchored to the area of space just outside my shower, so whenever I finish, I unconsciously feel the need to drop and do a few press ups! It's almost anchored to any shower now!
Don't get physical: Remember that it's our thoughts that control our actions and emotions (whether conscious or unconscious) so don't forget to train your mind too. A person's mindset is the most important part of any person's success (in whatever field) so it's important to work out a way to ensure that your mind is in tip top shape and up to the challenge. Small exercises such as thinking through and listing all your previous successes (whether in sports or other fields) can help keep you motivated and remind you that you can accomplish what you set out to.
2. Be Flexible
I'm not talking about yoga flexibility here. What I mean is be prepared to be flexible in your approach to exercise. You may not always have exactly what you need available (be it equipment, time, friends, motivation... ), so, you must be prepared to adapt and be flexible in how you approach the training session. Remember - anything is better than nothing, so just because things aren't going to plan, it's not an excuse to quit.
Top Tips to Being Flexible
Choices, choices! Make sure that you have more than one choice available to you, for getting to your place of exercise (if it's not walking). If you have more options available to you, you'll be less inclined to skip a session. Otherwise, if for example, there are problems with the Tube and that's the only way of getting to the gym, it will make getting there a challenge, so think about that when you join a gym. Make it as easy as possible to get there and make it no more than 5-8 minutes from your place of work or home. Studies have shown that if a gym is more than 15 minutes away, people end up never going after the first month. I prefer to halve this value just to be on the safe side!
Have a plan - but make it fluid! Having a workout plan is a good thing as it focuses the mind and makes for an efficient workout. Being too rigid with the plan however, might not serve you. If you do a set routine every time and you find yourself at the gym but all the equipment you need to use is already occupied, make better use of your waiting time and think how you can best utilise it. Do something different for a few minutes rather than waste those 5 minutes waiting!
Actual flexibility! Incorporate some flexibility training into your schedule. It helps to prevent injury and because you actually lengthen the muscles, it allows more of the muscle to benefit from the exercise. My personal favourite is yoga and I cannot endorse it enough (for a whole variety of reasons - too many to go into here) and if there were only one exercise I would do, it would be that. So, ensure that you incorporate flexibility training into your routines, especially at the end. You can lose up to 30% of your workout's benefit if you don't stretch afterwards! What a waste that would be! And besides all that, it's immensely relaxing to finish off a workout with a good stretch accompanied by deep breaths.
3. Do What You Enjoy
It sounds simple - and it is! Just do what you enjoy. If you don't enjoy the gym, don't join. You won't end up going and then just feel guilty about it, then angry with yourself about spending money on it. If you like walking, do that. Swimming, cycling, tennis, Frisbee, salsa - anything! It can literally be anything, provided that you enjoy it and stick to it.
Top Tips to Enjoying Exercise
Time goes by... when you're having fun. Have you ever noticed that? So, by doing something that you enjoy, you probably won't even notice that you're spending time doing it and so you'll be more inclined to keep doing it. If you do something that you don't enjoy doing, the time doing it will be more noticeable and you will feel less inclined to keep doing it.
Put a smile on your face. When you do something you enjoy, when you've finished the activity you will feel happy and satisfied and that will spill over (oh no!) into other aspects of your day. That means you can share those great feelings you get with other people that you interact with. If you do the opposite, it won't necessarily get your mind and thoughts in the right place for the rest of the day, so better stick to doing what you enjoy. Not only that, but when you do something you enjoy, you're more likely to stick to the exercise and achieve your goals.
Long term approach. That's what we're talking about here. Although a quick 6 week fix can sometimes be useful, it's not our goal here. I want you all to attain and maintain your health and fitness, and so the long term approach is what needs to be considered. Doing something you enjoy will mean that you are more likely to do it for longer than something you don't like. This doesn't mean that you can't be flexible and change you activity down the line, of course!
4. Preparation is Key
Perhaps you've already heard the expression "to fail to prepare, is to prepare to fail"? And the same is true of training. You will get the most out of an activity if you prepare for it first.
Top Tips to Preparation
Plan your workout. Do you know how much time is 'lost' in a gym by people wandering aimlessly between the equipment, setting up equipment, reading notices, looking for the water fountain, waiting for their turn on equipment? It's a lot. In an average workout, perhaps up to 50% of time spent in the gym can be spent on 'filler' activities making your workout longer seem than it actually is. Make the best use of your time and efforts and plan what you're going to do before you do it. It will also help you know that you have achieved what you wanted to out of that session. This example relates to the gym, but the same holds true whatever the activity. Plan properly and you'll make the most out of the time you have. Many gyms will actually compile a free program for you to follow, which is a cheaper way of having the expert knowledge of a personal trainer without paying for the whole shebang!
Prepare your bag the night before. Make it easy on yourself and plan your kit in advance - not when you are about to go to your place of exercise. If you do that, you may be able to talk yourself out of going. Have your bag packed as soon as you have clean kit clothes, even if two, three days in advance! That way you don't need to think about it at the time- just concentrate on getting there!
Have a goal. Prepare in advance what you want to achieve in the next session, month and even year, so that you can look back and know that you are on track to accomplish what you want. Write it down and keep track of your progress as a reminder of where you've come from and where you're headed.
5. Friends Reunited
We live in a society that has accomplished great things by working with others and not on our own, so why should it be any different when it comes to training? Sure, there are people who can really accomplish a lot on their own (at least it appears that way to them or others) but in reality, we only ever achieve greatness when others are involved.
Top Tips to Friends Reunited
Re-kindle old friendships. Training with a friend or partner can help re-kindle old friendships or add a new dimension to an existing friendship. It's a great way to catch up with people and even network (that's a business way of saying socialise!) with people in a different surrounding. I have re- connected with old friends by taking up squash recently, and also maintain work friendships with basketball and football, running with old school friends and yoga with new friends!
Keep motivated. Training with a friend is a great way to keep motivated, and also to give something back to the other person when you have more motivation than them. It's much harder for you to give up when someone else is involved, compared to giving up on yourself. So if a friend is involved you're more likely to stick to your commitment to train. We all need that extra bit of encouragement sometimes and it often resonates more when that encouragement comes from someone in a similar position to you.
Add some competition. Working with someone else can also add a bit of healthy competition to your training. It's fine to have a competitive nature within us and training with a friend or colleague can spur you on to do that little bit more that you perhaps would have done on your own. Remember though, that the competition element is there to motivate you both, and it's not an excuse for you to trample on your friend week in week out! Be respectful of each other's abilities.
6. Take it Easy
In my experience, I've found that many people could do with relaxing a bit more - exercise is no different. After all, it doesn't all have to be hard work!
Top Tips to Taking It Easy
Go easy on yourself. If you miss a session or two, go easy on yourself. You're only human, after all! The important thing is that you acknowledge missing it and that it's okay now and again and that you will commit to the next session.
Walk before you run. Remember that you had to learn to walk first before you were able to run. The same is true of training. Don't try and run 10 miles, or even 3, when you've never run before! Build up SLOWLY. The goal here is to start up and maintain a fitness mindset and damaging yourself early on will not help with that, as you'll become injured and disheartened or slip back into old practices. Early on in your training adventures, I suggest speaking to a professional who can guide you on how to train to meet your specific needs, without fear of injury through overuse.
Heat up to cool down. What better way to relax after a good workout than heading for the sauna or steam room? Not only will it relax the muscles (I also think it's a perfect place to stretch out - provided no one else is about!), but it also increases your metabolic rate and thus keeps you working out long after you've thrown your kit in the washing machine!
7. Imagine
The only thing that limits us is our imagination as to what is possible. It's true for exercise as well as it's true in any other area of our lives. If you perceive it, and you believe it, you can achieve it.
"Imagination is more important than knowledge. For knowledge is limited to all we now know and understand, while imagination embraces the entire world, and all there ever will be to know and understand." - Albert Einstein
Top Tips to Imagining
Visualise baby! The workout starts before you put your kit on. It starts way before. Imagine your workout unfold before you set foot out of your house. This will allow you to be mentally prepared for what's about to come, and will allow you to execute your routine without wasting too much time during the workout deciding what to do.
Simulate to invigorate. I find that it's often helpful to visualise myself in a giant simulator when exercising. That's to say, when I'm on a treadmill in the gym for example, I often visualise myself out in the streets near my home running in the sun (or rain), or being part of an imaginary race. When I'm swimming, I'm often in the Mediterranean waters off the coast of Cyprus. It can be whatever works for you, but give it a go, as it helps with focus and makes the journey more enjoyable.
The finish line. If you've entered a competition or an organised event, take the time to visualise what it will be like to finish the race and cross the line. Imagine the crowds... your friends... what are you wearing... how are you feeling? Imagine the level of accomplishment and satisfaction that you will have now gained. Focus on the end goal and the feelings associated with it, rather than the training itself, and you'll get through it much easier- trust me.
8. The Professionals
There is a reason why there's a business in pretty much any field you can think of, and that's because people pay for experience. Moreover, they pay for the experience of others. Why re-invent the wheel when others have been there before you and know what to do. Open yourself up to help from others.
Top Tips from The Professionals
Why bother? As I mentioned, professionals have been there and done it before. They have a wealth of information and will guide you on the right path for your level of training. Knowing what you are doing with exercise is as important as doing it. Exercises done incorrectly will not reap the maximum benefits and worse still, could lead to injury.
Try before you buy. If you have never used a personal trainer before, it's good to see if you can get a free session, or at least buy a single session first without paying for a whole block. This is your opportunity to see if the trainer and you will work well together. You want someone who will motivate and push you but most importantly, who 'gets you' and with whom you will want to spend time with.
Cut loose when ready. Don't be afraid to cut the personal trainer loose when the time is right. As a personal trainer can be an expensive addition to your gym bag, it can be beneficial to undertake a program with one then go out on your own for a bit, armed with all the knowledge that you have picked up from them. You can always go back to them at a later date.
9. Log It!
"If a life's worth living, it's worth recording." Tony Robbins.
Equally applicable to exercise as well, I think. Write down a list of your physical goals and those achievements to date.
Top Tips to Logging It
Shakespeare, we're not. We're not looking to write the next Romeo and Juliet here - just to log the activity. Get yourself a little book so that you don't keep having to look for scraps of paper and then take it with you to the gym (if that's where you're going - otherwise keep it close at hand for when your chosen activity finishes). As you finish your set or your exercise make a note of the time, distance, heart rate average, speed, effort level etc and then move on. You should already have a good idea of what will be in the book as step 4 in this booklet is to prepare and have your plan ready - all this step involves is adding the results against the exercise.
A picture paints a thousand words... You want to know where you've been and where you're going and what better way than with pictures. Take a picture (or three!) of where you are 'today', then again after 6 or 12 weeks (or other suitable interval). That way you can really chart your progress and it will keep you motivated. If you have a picture of how you would like to look (either from days gone by or a picture of someone else's body with your head Photoshopped onto it!) then place that somewhere where you'll see it all the time. It will get your brain used to seeing yourself like that and unconsciously you'll become more motivated to achieve it.
Get Technical. There's no need to limit yourself to the little book to track your progress. A simple processing package like Excel can be perfect as a log. Just enter all the aspects that you are going to be tracking e.g. date, exercise, time, distance, heart rate, weight and body fat percentage. Once you have entered what you want to track, you can create all sorts of fancy charts to show off your progress. I'd recommend printing it out too and placing it next to the 'target' photo we talked about above. That way you can see the progress you've made and how far you've already come. That way you'll stay motivated!
10. Integrate!
Life is full of challenges and keeping to any exercise routine can be a stretch - even for the most dedicated of us. One way to help 'cheat the system' and ensure that you keep on exercising is to integrate it into your day to day routine. Pretty soon, you won't even notice you're doing exercise.
Top Tips to Integrating
Transport. Perhaps the most obvious way of integrating exercise into daily life, is to integrate exercise into your travel routine. If you can, you should look into the possibility of using some non-motorised form of transport where possible. Cycle to work; walk or cycle to the shops to get that Sunday paper; get off a stop early on the train to work; take the stairs and not the lift. Once you start to focus on doing that, you'll be amazed just where the opportunities are for integrating exercise into almost anything. I've even been known to do some physiotherapy exercises on the tube (when I had a bad shoulder injury)!
Vacation time... not! What kind of holiday do you usually plan? Lying on a beach for two weeks and drinking all evening? Maybe not, but did you realise that holidays are the perfect time to start doing some exercise. Being out of your familiar environment is a great catalyst to changing some old behaviours. Think about how you can integrate exercise into your holiday.
It could be as simple as talking long walks to explore the area (rather than relying on expensive tour buses) or more involved like going water skiing, playing beach volleyball or just about anything else! You could even organise an activity based weekend away with friends like mountain biking or kayaking! It can be anything.
Relaxation time. So, you like to unwind in front of the TV in the evening? Well, why not integrate a bit of exercise into it? During the breaks see how many press up you can do? Every time your favourite character in Corrie or 'Enders says "XYZ" do a sit up or stand up out of your seat. How about putting that dusty rowing or cycling machine in front of the TV and doing a session while the news is on? Thanks to the popularity of consoles such as Nintendo's Wii and Microsoft's Kinect, we're all getting more used to exercising in front of the TV.
Whilst I would always advocate doing the real thing where possible, at least this is a step in the right direction.
Do some kind of activity often - no matter how small. The reason for this is twofold really. 1) You get to exercise and that effort will all add up and sometimes a quick 5 minutes might be all you need to work some aspect of your body. 2) It's easier to get you used to thinking about activity. You can also congratulate yourself on having done '5 minutes' rather than not having done anything and feeling guilty for it.
Top Tips to Small Steps
Always be thinking: Whatever you are doing, think to yourself "How can I turn this into exercise?" For example, when walking back with the shopping bags have a go with performing some bicep curls; when having the option of lift or the stairs, take the stairs; what about on the escalators in underground stations? Walk on the left rather than standing on the right with everyone else!
The Escalator Life Test: Are you someone who waits for life to come to them (standing on the right) or do you go out and grab it (walks up on the left)?
Anchor an area: If you want to make small activities easy for yourself, associate an area to do it in. By 'associate', I mean that whenever you see that area of your house, place of work or whatever it might be, you do that activity. You do it so often, that eventually you will become 'anchored' to it and the mere fact of passing by it gets your brain thinking about the exercise - unconsciously.
For example, I am now anchored to the area of space just outside my shower, so whenever I finish, I unconsciously feel the need to drop and do a few press ups! It's almost anchored to any shower now!
Don't get physical: Remember that it's our thoughts that control our actions and emotions (whether conscious or unconscious) so don't forget to train your mind too. A person's mindset is the most important part of any person's success (in whatever field) so it's important to work out a way to ensure that your mind is in tip top shape and up to the challenge. Small exercises such as thinking through and listing all your previous successes (whether in sports or other fields) can help keep you motivated and remind you that you can accomplish what you set out to.
2. Be Flexible
I'm not talking about yoga flexibility here. What I mean is be prepared to be flexible in your approach to exercise. You may not always have exactly what you need available (be it equipment, time, friends, motivation... ), so, you must be prepared to adapt and be flexible in how you approach the training session. Remember - anything is better than nothing, so just because things aren't going to plan, it's not an excuse to quit.
Top Tips to Being Flexible
Choices, choices! Make sure that you have more than one choice available to you, for getting to your place of exercise (if it's not walking). If you have more options available to you, you'll be less inclined to skip a session. Otherwise, if for example, there are problems with the Tube and that's the only way of getting to the gym, it will make getting there a challenge, so think about that when you join a gym. Make it as easy as possible to get there and make it no more than 5-8 minutes from your place of work or home. Studies have shown that if a gym is more than 15 minutes away, people end up never going after the first month. I prefer to halve this value just to be on the safe side!
Have a plan - but make it fluid! Having a workout plan is a good thing as it focuses the mind and makes for an efficient workout. Being too rigid with the plan however, might not serve you. If you do a set routine every time and you find yourself at the gym but all the equipment you need to use is already occupied, make better use of your waiting time and think how you can best utilise it. Do something different for a few minutes rather than waste those 5 minutes waiting!
Actual flexibility! Incorporate some flexibility training into your schedule. It helps to prevent injury and because you actually lengthen the muscles, it allows more of the muscle to benefit from the exercise. My personal favourite is yoga and I cannot endorse it enough (for a whole variety of reasons - too many to go into here) and if there were only one exercise I would do, it would be that. So, ensure that you incorporate flexibility training into your routines, especially at the end. You can lose up to 30% of your workout's benefit if you don't stretch afterwards! What a waste that would be! And besides all that, it's immensely relaxing to finish off a workout with a good stretch accompanied by deep breaths.
3. Do What You Enjoy
It sounds simple - and it is! Just do what you enjoy. If you don't enjoy the gym, don't join. You won't end up going and then just feel guilty about it, then angry with yourself about spending money on it. If you like walking, do that. Swimming, cycling, tennis, Frisbee, salsa - anything! It can literally be anything, provided that you enjoy it and stick to it.
Top Tips to Enjoying Exercise
Time goes by... when you're having fun. Have you ever noticed that? So, by doing something that you enjoy, you probably won't even notice that you're spending time doing it and so you'll be more inclined to keep doing it. If you do something that you don't enjoy doing, the time doing it will be more noticeable and you will feel less inclined to keep doing it.
Put a smile on your face. When you do something you enjoy, when you've finished the activity you will feel happy and satisfied and that will spill over (oh no!) into other aspects of your day. That means you can share those great feelings you get with other people that you interact with. If you do the opposite, it won't necessarily get your mind and thoughts in the right place for the rest of the day, so better stick to doing what you enjoy. Not only that, but when you do something you enjoy, you're more likely to stick to the exercise and achieve your goals.
Long term approach. That's what we're talking about here. Although a quick 6 week fix can sometimes be useful, it's not our goal here. I want you all to attain and maintain your health and fitness, and so the long term approach is what needs to be considered. Doing something you enjoy will mean that you are more likely to do it for longer than something you don't like. This doesn't mean that you can't be flexible and change you activity down the line, of course!
4. Preparation is Key
Perhaps you've already heard the expression "to fail to prepare, is to prepare to fail"? And the same is true of training. You will get the most out of an activity if you prepare for it first.
Top Tips to Preparation
Plan your workout. Do you know how much time is 'lost' in a gym by people wandering aimlessly between the equipment, setting up equipment, reading notices, looking for the water fountain, waiting for their turn on equipment? It's a lot. In an average workout, perhaps up to 50% of time spent in the gym can be spent on 'filler' activities making your workout longer seem than it actually is. Make the best use of your time and efforts and plan what you're going to do before you do it. It will also help you know that you have achieved what you wanted to out of that session. This example relates to the gym, but the same holds true whatever the activity. Plan properly and you'll make the most out of the time you have. Many gyms will actually compile a free program for you to follow, which is a cheaper way of having the expert knowledge of a personal trainer without paying for the whole shebang!
Prepare your bag the night before. Make it easy on yourself and plan your kit in advance - not when you are about to go to your place of exercise. If you do that, you may be able to talk yourself out of going. Have your bag packed as soon as you have clean kit clothes, even if two, three days in advance! That way you don't need to think about it at the time- just concentrate on getting there!
Have a goal. Prepare in advance what you want to achieve in the next session, month and even year, so that you can look back and know that you are on track to accomplish what you want. Write it down and keep track of your progress as a reminder of where you've come from and where you're headed.
5. Friends Reunited
We live in a society that has accomplished great things by working with others and not on our own, so why should it be any different when it comes to training? Sure, there are people who can really accomplish a lot on their own (at least it appears that way to them or others) but in reality, we only ever achieve greatness when others are involved.
Top Tips to Friends Reunited
Re-kindle old friendships. Training with a friend or partner can help re-kindle old friendships or add a new dimension to an existing friendship. It's a great way to catch up with people and even network (that's a business way of saying socialise!) with people in a different surrounding. I have re- connected with old friends by taking up squash recently, and also maintain work friendships with basketball and football, running with old school friends and yoga with new friends!
Keep motivated. Training with a friend is a great way to keep motivated, and also to give something back to the other person when you have more motivation than them. It's much harder for you to give up when someone else is involved, compared to giving up on yourself. So if a friend is involved you're more likely to stick to your commitment to train. We all need that extra bit of encouragement sometimes and it often resonates more when that encouragement comes from someone in a similar position to you.
Add some competition. Working with someone else can also add a bit of healthy competition to your training. It's fine to have a competitive nature within us and training with a friend or colleague can spur you on to do that little bit more that you perhaps would have done on your own. Remember though, that the competition element is there to motivate you both, and it's not an excuse for you to trample on your friend week in week out! Be respectful of each other's abilities.
6. Take it Easy
In my experience, I've found that many people could do with relaxing a bit more - exercise is no different. After all, it doesn't all have to be hard work!
Top Tips to Taking It Easy
Go easy on yourself. If you miss a session or two, go easy on yourself. You're only human, after all! The important thing is that you acknowledge missing it and that it's okay now and again and that you will commit to the next session.
Walk before you run. Remember that you had to learn to walk first before you were able to run. The same is true of training. Don't try and run 10 miles, or even 3, when you've never run before! Build up SLOWLY. The goal here is to start up and maintain a fitness mindset and damaging yourself early on will not help with that, as you'll become injured and disheartened or slip back into old practices. Early on in your training adventures, I suggest speaking to a professional who can guide you on how to train to meet your specific needs, without fear of injury through overuse.
Heat up to cool down. What better way to relax after a good workout than heading for the sauna or steam room? Not only will it relax the muscles (I also think it's a perfect place to stretch out - provided no one else is about!), but it also increases your metabolic rate and thus keeps you working out long after you've thrown your kit in the washing machine!
7. Imagine
The only thing that limits us is our imagination as to what is possible. It's true for exercise as well as it's true in any other area of our lives. If you perceive it, and you believe it, you can achieve it.
"Imagination is more important than knowledge. For knowledge is limited to all we now know and understand, while imagination embraces the entire world, and all there ever will be to know and understand." - Albert Einstein
Top Tips to Imagining
Visualise baby! The workout starts before you put your kit on. It starts way before. Imagine your workout unfold before you set foot out of your house. This will allow you to be mentally prepared for what's about to come, and will allow you to execute your routine without wasting too much time during the workout deciding what to do.
Simulate to invigorate. I find that it's often helpful to visualise myself in a giant simulator when exercising. That's to say, when I'm on a treadmill in the gym for example, I often visualise myself out in the streets near my home running in the sun (or rain), or being part of an imaginary race. When I'm swimming, I'm often in the Mediterranean waters off the coast of Cyprus. It can be whatever works for you, but give it a go, as it helps with focus and makes the journey more enjoyable.
The finish line. If you've entered a competition or an organised event, take the time to visualise what it will be like to finish the race and cross the line. Imagine the crowds... your friends... what are you wearing... how are you feeling? Imagine the level of accomplishment and satisfaction that you will have now gained. Focus on the end goal and the feelings associated with it, rather than the training itself, and you'll get through it much easier- trust me.
8. The Professionals
There is a reason why there's a business in pretty much any field you can think of, and that's because people pay for experience. Moreover, they pay for the experience of others. Why re-invent the wheel when others have been there before you and know what to do. Open yourself up to help from others.
Top Tips from The Professionals
Why bother? As I mentioned, professionals have been there and done it before. They have a wealth of information and will guide you on the right path for your level of training. Knowing what you are doing with exercise is as important as doing it. Exercises done incorrectly will not reap the maximum benefits and worse still, could lead to injury.
Try before you buy. If you have never used a personal trainer before, it's good to see if you can get a free session, or at least buy a single session first without paying for a whole block. This is your opportunity to see if the trainer and you will work well together. You want someone who will motivate and push you but most importantly, who 'gets you' and with whom you will want to spend time with.
Cut loose when ready. Don't be afraid to cut the personal trainer loose when the time is right. As a personal trainer can be an expensive addition to your gym bag, it can be beneficial to undertake a program with one then go out on your own for a bit, armed with all the knowledge that you have picked up from them. You can always go back to them at a later date.
9. Log It!
"If a life's worth living, it's worth recording." Tony Robbins.
Equally applicable to exercise as well, I think. Write down a list of your physical goals and those achievements to date.
Top Tips to Logging It
Shakespeare, we're not. We're not looking to write the next Romeo and Juliet here - just to log the activity. Get yourself a little book so that you don't keep having to look for scraps of paper and then take it with you to the gym (if that's where you're going - otherwise keep it close at hand for when your chosen activity finishes). As you finish your set or your exercise make a note of the time, distance, heart rate average, speed, effort level etc and then move on. You should already have a good idea of what will be in the book as step 4 in this booklet is to prepare and have your plan ready - all this step involves is adding the results against the exercise.
A picture paints a thousand words... You want to know where you've been and where you're going and what better way than with pictures. Take a picture (or three!) of where you are 'today', then again after 6 or 12 weeks (or other suitable interval). That way you can really chart your progress and it will keep you motivated. If you have a picture of how you would like to look (either from days gone by or a picture of someone else's body with your head Photoshopped onto it!) then place that somewhere where you'll see it all the time. It will get your brain used to seeing yourself like that and unconsciously you'll become more motivated to achieve it.
Get Technical. There's no need to limit yourself to the little book to track your progress. A simple processing package like Excel can be perfect as a log. Just enter all the aspects that you are going to be tracking e.g. date, exercise, time, distance, heart rate, weight and body fat percentage. Once you have entered what you want to track, you can create all sorts of fancy charts to show off your progress. I'd recommend printing it out too and placing it next to the 'target' photo we talked about above. That way you can see the progress you've made and how far you've already come. That way you'll stay motivated!
10. Integrate!
Life is full of challenges and keeping to any exercise routine can be a stretch - even for the most dedicated of us. One way to help 'cheat the system' and ensure that you keep on exercising is to integrate it into your day to day routine. Pretty soon, you won't even notice you're doing exercise.
Top Tips to Integrating
Transport. Perhaps the most obvious way of integrating exercise into daily life, is to integrate exercise into your travel routine. If you can, you should look into the possibility of using some non-motorised form of transport where possible. Cycle to work; walk or cycle to the shops to get that Sunday paper; get off a stop early on the train to work; take the stairs and not the lift. Once you start to focus on doing that, you'll be amazed just where the opportunities are for integrating exercise into almost anything. I've even been known to do some physiotherapy exercises on the tube (when I had a bad shoulder injury)!
Vacation time... not! What kind of holiday do you usually plan? Lying on a beach for two weeks and drinking all evening? Maybe not, but did you realise that holidays are the perfect time to start doing some exercise. Being out of your familiar environment is a great catalyst to changing some old behaviours. Think about how you can integrate exercise into your holiday.
It could be as simple as talking long walks to explore the area (rather than relying on expensive tour buses) or more involved like going water skiing, playing beach volleyball or just about anything else! You could even organise an activity based weekend away with friends like mountain biking or kayaking! It can be anything.
Relaxation time. So, you like to unwind in front of the TV in the evening? Well, why not integrate a bit of exercise into it? During the breaks see how many press up you can do? Every time your favourite character in Corrie or 'Enders says "XYZ" do a sit up or stand up out of your seat. How about putting that dusty rowing or cycling machine in front of the TV and doing a session while the news is on? Thanks to the popularity of consoles such as Nintendo's Wii and Microsoft's Kinect, we're all getting more used to exercising in front of the TV.
Whilst I would always advocate doing the real thing where possible, at least this is a step in the right direction.
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