Five workouts each week can seem daunting to those non-fitness enthusiasts. Research shows us that 5 is the magic number to get the results you are wanting to achieve. So how do you get it all in?
At Custom Fitness, most of the workouts we create require 4 or 5 days of exercise with 2 non consecutive days of rest or light activity. One of the most common responses I hear from my clients when I ask how their workouts are going is “I haven’t worked out since our last session.” There are many different reasons why getting 5 workouts in a week is challenging, but I will be touching on two of the most common reasons and presenting a couple of solutions to each in hopes of improving your adherence, and making your exercise experience more worthwhile.
“I Don’t Have Time”
I probably hear this one the most. In today’s society we are always bombarded with insane amounts of responsibility. With work, school, kids, errands, errands, errands, and more errands there is ALWAYS enough time in a day to add a workout. A day only consists of 24 hours. Hopefully 8 hours of that is spent sleeping so that leaves us 16 hours to work with. A typical Custom Fitness workout takes about 30 minutes to finish. That is 3% of your day! You most likely have time to fit a workout in your day. Most often, it is not an issue of time, but an issue of priorities. Making the decision to be healthy and fit is the first step, but making it a PRIORITY is the next and most important step. If you don’t place your personal health and fitness on the same level of priorities as work, school, and daily errands, you are doing yourself a terrible disservice! Once health becomes a priority in your life, your workout will get itself done just like your daily errands. To begin to prioritize your exercise time, add it into your schedule of choice the week before. Commit to yourself to take this time to rejuvenate yourself. If it helps, tell someone else about the times you plan to exercise and have them touch base with you throughout the week to see if you are getting it done. Accountability is usually at least a piece of the puzzle.
Sometimes time actually IS the issue. You really and truly have made your health a priority, but literally do not have 30-45 minutes in your 16 hour day for some otherworldly reason. If you believe that this is the case, ask your trainer to write you a shorter program. There are ways we can make a 10 minute workout feel like and be just as efficient as a 45 minute workout. Just let us know. We are here to help!
“I Can’t Motivate Myself to Workout at Home”
This one I can personally relate to. Home can be perceived as a relaxed environment. After a long day at work, comfy couches, Netflix, or the provocative call of your bed can be very difficult obstacles to ignore. Trust me I know! For some of us, actually starting the work out at home is 100 times more difficult than actually performing the workout itself. Instead of trying to fight through this barrier and inevitably failing, avoiding the barrier all together would be a much more effective option. Getting your workout in BEFORE you even walk through the door of your house is an absolute must. It doesn’t matter where or when you do it so long as you do it before you get home. If you have a gym membership, bring your workout clothes and gear to work with you and stop at the gym on the way home. If you don’t have a membership, stop off at a park somewhere and workout in nature. If you need something to do in your office, ask your trainer to give you a body weight only or resistance band only program you can do during your free time at work or right before you leave. If it needs to be at home, lay out your workout clothes and equipment before leaving the house that morning and when you come in, walk straight to the room where you will be working out. (Drop the phone off in a different room first to enhance your focus).
Some people just need another person there to workout with or someone there to push them. Having another person there to hold you accountable whether it is a trainer, a friend, or a workout partner can give you all the motivation you need to get your workout in. Another solution would be to sign up for small group training classes. Every class can act as a substitute for your daily workout.
Instead of making excuses this week of why you CAN’T workout, try to find a way to fit something into your schedule. Even if it’s just 10 minutes. Once you begin to feel the benefits, the time can be extended to make the workout more effective.