7 Ways to Change the Way You Think about Exercise...and Yourself
Kara Gordon Palley 
Don’t let excuses and negative self-talk keep you from the healthy, happy life you want. Your mindset is the key to motivation and to change your life
GET MOTIVATED BY CHANGING THE WAY YOU THINK ABOUT EXERCISE....AND YOURSELF
By now everyone knows the importance of exercise. Even if you exercise somewhat regularly, getting off that couch can sometimes be painfully hard.
The important thing is not to let excuses and negative self-talk keep you from the healthy, happy life you want.
The pause-button mentality only builds the skill of pausing.
If you can change your mind you can change your life.
Try these 7 Ways to Change the Way You Think about Exercise:
1. RECOGNIZE then bust your excuses/delaying tactics:
These are the thoughts in your head that keep you from taking action. Things like:
- all-or-nothing attitude/overly high expectations
- you hate exercise
- you're too busy
- you're feeling 'a little under the weather'
- something hurts
- you aren't coordinated enough
All-or-nothing attitude:
Many of you may recognize this scenario: You are finally going to lose that 25 pounds and get in shape! You join a gym, drive yourself extremely hard to the point of pain - then you're sore for weeks. You wonder if you'll always be this sore and exhausted. Then you're too broken down and demoralized to continue - and you think you can only get in shape by doing crazy-hard workouts.
Try to look at the big picture from an objective view. Babies don't learn to walk the first time they try. Anything worthwhile takes time and quick fixes almost never work!
You don't need to be an athlete, or train like one, to get fit.
Overly high expectations:
This goes together with the all-or-nothing attitude. You think you have to be 100% consistent, or really close, to reach your goals. When life happens, you lose heart.
Well, in reality, just making some effort—however inconsistent and imperfect—can make you feel better about how your body looks, feels and moves. And that is motivation enough to continue.
You hate exercise:
There HAS to be some type of movement you enjoy doing! Do some research. Ask your friends what they do and try it with them once or twice. Keep an open mind.
In the meantime, don't call it exercise! Disguise it by pairing physical activity with something you find fun. Go window shopping at a really big mall - but walk a little faster. Ride bikes with a friend or loved one. Take the dog on a long scenic walk.
You’re too busy:
Sorry —but let's get real here. EVERYONE can find five or ten minutes here and there to build a daily workout plan. Most experts say you need to get in at least 150 minutes a week, but short bursts of activity count - and they’ll make you more productive too!
You're feeling a little under the weather:
Unless you have a fever, body-aches, have been vomiting, etc, you can probably do SOME kind of workout. Although it is important to listen to your body, it is also important to learn to recognize when your brain is looking for an excuse to blow it off.
Try doing something, you'll know right away if it is a no-go for you today.
Something hurts:
Unless you have a diagnosed injury, swelling/redness, or are in extreme pain, MOVEMENT WILL PROBABLY HELP. Try it!
You aren’t coordinated enough:
JUST STOP! This isn’t gym class and you are not thirteen! Don’t be embarrassed because you can’t do a pull up. You are in control and you can choose any activity that gets you moving including walking.
Your body was built to move! Just because you don't regularly do squats, for example, doesn't mean you'll never be able to do them.
Focus on more on WHO you wish to become rather than why you can't or shouldn't ..... and then BELIEVE THOSE THINGS ABOUT YOURSELF.
2. Celebrate yourself/Count your wins:
Once you've decided WHO you want to become, prove it to yourself with small wins:
- When you finish a workout and sweat is pouring down your back, congratulate yourself.
- When you wake up in the morning and your muscles are sore from the day before, give yourself a pat on the back (and know this is normal and will lessen with time).
- When you get your heart rate up and you’re a little short of breath, know that you pushed yourself to your limit.
- When gym/exercise time rolls around but you are totally not in the mood, be super proud of yourself that you did it anyway.
Sweat, soreness, and feeling spent are the ways your body tells you that it’s growing stronger, faster, and more fit! Take time to celebrate how hard you are working and let yourself feel proud.
The reason you can’t go from couch potato to marathon finisher (or whatever the ultimate goal) is because you haven’t built up either the physical strength or the mental toughness and belief in yourself that comes with training.
That’s what all the small wins do. They are the fuel for your transformation, whether it’s physical, mental, emotional, or spiritual. You become bigger and taller and stronger - and you hold your head high letting everybody know that you’re changing!
Those little steps become the foundation upon which you build the next level of your own personal greatness.
3. Expect setbacks and when they happen, always remember why you are doing this:
You’re always going to come up against obstacles when trying to achieve something important. Even in your everyday life!
There are always setbacks in any workout plan. That’s part of the challenge of getting fit. The weather, injuries, and other people will stand in your way.
How will you conquer these challenges and keep at it?
Inevitably when you plan on a long bike ride, it’s going to rain. Snow will close the gym. It will be too hot to go for a run. Maybe….there will be a worldwide pandemic 🙄
How are you going to workout anyway?
Maybe you will twist your ankle or pull a muscle. Injuries create roadblocks for your regular workout but they can inspire you to try something new.
Your kids are grumpy. Your boss is angry. Your friend is in crisis. Take the kids to the park. Brainstorm your work project while you lift. Take your friend on a “walk and talk” session.
No one can stand in the way of your fitness unless YOU let them.
Always remember WHY you are doing this. Repeat it to yourself. Often. Journal it. Put a sign on your fridge. Or better yet, near the couch.
If you accept that nothing ever goes 100% smoothly, you can expect obstacles and make overcoming them part of your plan.
4. Create a habit:
When working out is something you “try to fit into your day,” it will be pretty easy to push it off so many times it never gets done. If you create a regular exercise routine you won’t ever have to MAKE time to exercise, it will simply BE time to exercise.
Look at your weeks and your days. Could you lace up three days a week before work? Are there certain days you could exercise on your lunch hour? Once you make working out a habit, you’ll begin saving all the time and energy it used to take to get yourself going and you’ll be able to devote that time and energy to getting fit.
5. Respect your unique situation:
You know yourself so learn to be honest about what you are up to and what you are not. There is no point in pushing yourself so hard that you get injured or lose heart. Taking on too much can make you want to quit so treat yourself with kindness and respect. Be realistic but encouraging.
If you aren’t sure what you are ready for or you haven’t been active in a while, don’t be afraid to consult your doctor before you get started.
You have to begin where you are.
Sometimes it’s hard to accept that you can’t jump in and do the workout you did in your twenties but you will be safer, healthier, and more successful if you are truthful with yourself and you respect what you are capable of doing today.
Self-knowledge will let you set better goals and ultimately support better health.
6. Count regular activities:
Make your chores count! Vacuuming, window washing, floor scrubbing, yard work, or painting the family room all get your body going. Keep your daily activities moving at a clip and they count as calorie burning exercise.
It’s easy to get bogged down in a traditional definition of “work out” but any physical activity that gets your heart rate up and keeps you in motion is exercise. Plus you get the added benefit of taking care of business. That means your house will be spotless, your yard will be tidy, and you will be on your way to achieving your goals.
7. Make it FUN:
Yes, it really CAN be fun. Think outside the gym! If you find you’re dragging yourself into the gym then maybe it’s time to rethink your workout plan. There are so many ways to get your exercise without heading to the cardio or weight rooms.
Why not try horseback riding? Playing frisbee? Going kayaking? Rollerblading? Going for a hike? Trying rock climbing? Or taking a dance class? If you can make getting your exercise fun you will be a hundred times more likely to want to do it.
If you are a social person, join a class or get a workout buddy. If you’re a reader, try a great book while you’re on the elliptical or a book on tape while you lift.
Your brain is the most important tool you have to achieve the healthy, happy lifestyle you deserve. Truly, the way you think about fitness and weight loss determines your success. So start thinking creatively. Give yourself a fresh perspective on working out and you’ll find it so much easier to get up, get out, and get going.
You know you deserve to feel great about yourself. Now get out there and win it!
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Categories: Move