10 Tips for More Consistent Exercise

Like they say, the hardest part is just showing up! Once you get moving and the *endorphins* kick in, the natural high makes you want to keep going! The tricky part is showing up consistently, with the least amount of drudgery possible. With an active 13-month-old daughter, I have come to understand the beginnings of the "mother's dilemma" when it comes to staying active yourself (and I only have 1 child!). Through my own experience, I have come up with 10 ideas to consider and implement that may change your life in a healthy way. I am completely unaware if any have been scientifically proven, but I stand by them just as firmly, as they have been game-changers for me in pursuing my athletic goals among the chaos of motherhood and life.

1. BELIEVE IN CHANGE - So it's been a while, huh? For you, a while could be a day, a week, a month, or even a year or more since you really buckled down and gave your body some healthy exercise. Well, the first step is mentally shoving away that attitude that you "haven't done anything for [this] long, so why start now?". To me that's just like saying, "I don't want to be happy today" because with all the benefits of exercise (more energy, *endorphins*, healthy heart, stronger muscles, de-stressing), it is a flat out lie to think that every missed opportunity in the past negates today's decision.Ever heard of "sunk costs"? Today is a new day. This is a new hour - your hour! Believe that it does matter and you can start fresh. I fall in the same trap sometimes, but it's crucial to get out of it as soon as possible to allow for a happier you.

2. EXERCISE DOESN'T HAVE TO BE "EXERCISE" - When you hear that dreaded word "exercise", what image runs through your mind? Perhaps a super-flexible-crazy-skinny woman doing some intense yoga pose? Is it a gigantic macho man lifting ridiculous weights that make every vein in his body come near to explosion? Or maybe it is the quickness and skill of a professional athlete making impossible moves look as easy as tying your shoes. Sounds daunting doesn't it? Well I have good news for you! Exercise doesn't always have to be "exercise". You don't have to do 100 pull-ups at a crossfit club or run 5 marathons like everyone and their dog on social media are doing to get in better shape and be consistent. An active lifestyle is just that - active. Be creative and find something you enjoy and maybe even love! Dance in the kitchen, race your children up the stairs. Play at the park (yes, even on the monkey bars!). Go for a walk downtown to see the sights. Take out any built-up aggression on a kickboxing routine from the library/internet. Even cleaning can be a calorie burner if that's what you're into - I sweat every time I scrub the tub! Practice an instrument - fiddling on the violin kills my arms, and it feels great! Learn something new and make it fun. Variety makes life beautiful.

3. GO FOR THE GOAL - Ever heard the quote, "If you don't know where you're going, you'll never get there"? To strengthen your resolve and foster a little excitement and motivation, set a challenging, yet reachable goal, and then keep track of your progress. For myself, that includes signing up for several triathlons throughout the year, or determining that I am going to go on at least 10 hikes with Leilani this Spring/Summer. For one thing, I know it will be major pain come race day if I don't train well! Pick what works for you, big or small, but set goals and do all you can to reach them. Plus, knowing you're on a journey to achieve something sparks an extra fire in every workout. 

4. GIVE YOURSELF A CARROT - Just like your children's sticker chart and fuzzy jar, even adults can be persuaded by a simple incentive. With goal setting comes goal achieving and celebration. Make your reward something fun, and perhaps something you normally wouldn't do or receive otherwise; something you are willing to work for. Know yourself and put out a carrot for an extra boost.

5. PLAN IT ON PAPER - Be honest, how many times has exercise fallen to the back burner because you "didn't have time" or you said you would "do it if there is time later "? As with many valuable activities in life (family bonding, spiritual growth, etc), sometimes you have to make and set aside specific time for things that are of most worth, since it is so easy to get distracted by the mundane and unimportant. Specific is key in this effort. I have recently been planning out my detailed workouts a week in advance, up to how many reps or how many minutes and at what intensity I plan on doing a specific activity each day of the week. It's a lot harder to come up with excuses when my mind has decided in advance precisely what I will do to strengthen my body that day. Writing it down makes it stick. The thought is not enough. Establish a training schedule. I circle all the workouts I actually finish and it is extremely rewarding to see the progress right in front of me and realize how much hard work I have done.

6. KNOW YOUR WEAKNESSES - For some it may be the opposite, but when it comes to my energy cycle, I tend to peak mid-morning (which just happens to be during my daughter's nap) and slump beginning in the early evening. The more I do throughout the day, the more there is to do (go figure)! If I put exercise off til the latter end of the day,by the time I finally get to it, I am so burnt-out tired and exhausted from the day's events that I don't have much desire to even do anything resembling lifting my lead bum off the couch! My 8-hour-ago-self may have been keen on that determination, but the current just shakes her head and begs for a pillow. Now I make a conscious effort to allow myself time before noon to enjoy a workout. Recognizing your tendencies of body and mind, and adjusting accordingly, can make all the difference 

7. ATTIRE FEEDS DESIRE - Believe it or not, sometimes the decision of "to run? or not to run?" can be heavily swayed by what I am wearing at the time I finalize that choice. For some it may be the shoes or the shirt, but for me it is the pants. I know it may sound like a ridiculous idea, but I am convinced that I am much more likely to follow through with my workout when I am simply dressed for the test. For instance, if I am wearing jeans for the day, I have about 60% less desire to work out, perhaps because it took 60% of my energy to get dressed in the first place! :) But if I take 20 seconds to do a simple change of wardrobe (i.e. into comfy, lightweight shorts/pants) before I make up my mind to workout, "voila!", my outlook shifts dramatically! I am that much more willing mentally to JUST DO IT when I am physically closer to that outcome, even in the tiniest sense. So if you are having a day where you "just don't feel like it", simply try changing outfits! Works for me! 

8. SOMETHING IS ALWAYS BETTER THAN NOTHING - Pretty self-explanatory. 10 minutes is better than 0 minutes. Even if you need to start small to be consistent, then do it. It is always better than doing nothing at all. 

9. PHONE A FRIEND - This isn't about "who wants to be a millionaire", but it is about who wants a rich and fulfilling lifestyle! Seek support from those who share similar goals and passions. After my college basketball days, I used to get up bright and early with a friend (Kim!) to run. It's something I would have never been able to do on my own, but knowing I was working together with someone else and that they were counting on me to be there too, pushed me to roll out of bed and put on the kicks. Every now and then we ended up falling asleep on the couch (not morning people), but overall it was more than would have happened had we not banded together. Find a buddy or a group - it does wonders. Currently, I'm looking forward to having new stroller running buddies and road biking companions to explore a new area since we have recently moved to Hyrum, UT!

10. HEALTH CLEAVETH TO HEALTH" - There is a scripture that says, "For intelligence cleaveth unto intelligence; wisdom receiveth wisdom; truth embraceth truth; virtue loveth virtue; light cleaveth unto light..." (Doctrine & Covenants 88:40) In this same sense, I believe that as we do things to strengthen other parts of our lives (our relationships, diet, financial wisdom, service to others, spirituality, intelligence & education, etc.), it ignites a fire within that seeks after more of its kind: health. The more you do it, the more natural and easier it becomes to do it - the more it becomes a part of you - an attitude memory, similar to muscle memory. An active, healthy life is not just a habit, but a state of mind and an essence of being.