On motivation

 

I've written about workout motivation before, and recently I've really had to dig deep to find even more of it. It's hard after having a baby- there are a million reasons why it's easier to stay at home with your family, comfy on your couch watching a movie, and lots of different, easier things we could do with our limited time. So when I revisited that post from last year, I tried to think a bit more about what kind of pep talk I give myself to get going. And like I've previously mentioned, it was absolutely easier to workout before having Henry. I could go to the gym whenever my heart desired and stay for as long as I like. I could go on a run in the afternoon, or take a spinning class after work. But here's what it come down to: in order for me to be the best Mom I can be, I need to take care of myself. What this means is carving out time in my day to better my mind, body and spirit. I've always taken fitness seriously- like I've mentioned before I was a very competitive athlete growing up and exercise has been a part of my life since I began dancing at age three. I always had good reason to workout too- it made me feel good, helped me look my best, and kept me happy and healthy. But now, I have one more important thing to add to that list- it helps me be the best mom I can be. I feel like it's my responsibility to be a good example to my son. I want him to be healthy, and that means that his father and I need to be healthy role models. I want to live a long, long life and watch him grow up, and eventually one day be a grandparent too.  I hope to live a life full of activity and travel. I want to go to sleep every night and know that I got the most out of each day, that I did everything in my power to be a positive person- and for me this goes hand in hand with some sort of physical activity.

Hank often jokes, "happy wife, happy life," and although this sounds funny, it's true. I absolutely set the climate for my house. If I am in a bad mood, you can bet that he feels this, and even though Henry is only three months old, he can feel it too. Because I've been through periods of my life where I've been depressed, I know how important exercise is to my mental health. Take this morning for example- I got up and went to the gym at 5am, even though of course I'd rather sleep until 7 or 8 when Henry wakes up. But at the same time I wanted to go, and because I've been in a bit of a funk for the past couple of days, I knew that I would feel immeasurably better about everything the moment I began my workout. And I did! Even though it was so early, the combination of motivating music and moving my body snapped me out of my bad mood almost immediately. I walked out of the gym this morning with a huge smile on a my face, a bounce in my step, and with the knowledge that I actively did something to fix my situation. Now, a few hours later I still feel great, and this can be attributed to taking that time to do something good for me.

Whether you are someone who doesn't normally work out, or someone who is a seasoned fitness pro, motivation can be hard to come by. Of course it's easier to stay in our comfy clothes, relax on the couch with your family, and do a whole lot of nothing. And sometimes, those kind of times are what we need too. But at the same time, we all need to give our bodies a little TLC- and in my opinion, what better way to treat yourself, than to do something good for yourself. A lot of the time I find myself coming up with the same excuses- I'll go tomorrow, I'll go in the morning, it's not a big deal- I'm way too comfy in front of this computer/tv screen/book to get up and go. But this can snowball, and before you know it, a few days have passed, the cycle continues. I feel bad or sad, I don't want to workout, I feel bad or sad because I haven't been working out, on and on it goes. Instead, I almost always get up. I go. I make the choice. Those excuses may exist but I make myself take that time for me and there has NEVER been a time I regretted it. Literally there has NEVER been a time when I've left the gym and said, "Oh I wish I wouldn't have done that." I only say that when I don't go. And this can be applied to anything- getting up and going on a walk, putting in an exercise tape, whatever type of physical activity you can fit into your lifestyle.

In the end, only you can decide to make the healthy choice for you. And really, why wouldn't you? You deserve to feel the best you can be, you deserve to treat yourself to 30, 60 minutes a day where you can clear you head, focus your mind, and exercise your body. Even if it's taking a quick 20 minute stroll around the block, take that time. If you're a Mom, take the stroller and just go. Or during a nap, do some stretching or a video. And when you find a million reasons not to do it, silence those by thinking of the reasons you SHOULD do it. Replace the negative with the positive, replace the "why nots" with the "why I shoulds." And maybe you won't get up and go the first few times, but I promise, if you keep at it, and practice being in the positive, eventually you will get up, and that is literally the first step.  "I'm way too tired to go on a jog" turns into "I should get up and go so I will have more energy in the long run." "I feel embarrassed to exercise in front of people at the gym" turns into "I'm going to go workout so I can feel more confident about my amazing self." "It's so hard to get started" becomes "If I don't start now, when will I ever?" Take the negative and spin it right into the positive. It gets easier everytime, and when a month has gone by and you've made more of an effort than you've ever made in the past, I promise you that the feeling you'll get when you look at yourself in the mirror and see a healthier, stronger you will be one of the best feelings in the world. Get it girl! And remember, you deserve it.

Working it out...at home!

"Everything changes when you have a baby." I can't tell you how many times I heard this while pregnant...and for good reason- it's absolutely (and obviously) true! Everything changes. Even the things you don't really think about beforehand- being able to watch an entire season of Seinfeld in one sitting, staying in bed for hours on a Sunday morning, surfing around the internet, bored, on a Tuesday evening, making a quick trip to Target at 9pm by yourself, just because. For me, another bullet on that list would being able to go to the gym whenever my little heart desired. Of course I wouldn't trade my Henry-time for anything, but coming from someone who pre-baby found their self at the gym close to everyday, it was a bit of an adjustment once my number one priority wasn't...me. It's interesting how all notions of selfishness fly out the window when you have a child. And not that taking much-needed time for yourself is ever selfish, but now, my time isn't really mine...there's a certain little guy who dictates most of it! ;) So, due to this new schedule I am on, I've had to become a little creative in my workouts.  Before Henry I would often get up at 4:45am and arrive at the gym by 5, workout until about 6am or maybe even 6:30, then come home and be at work by 8. This was ideal to me, and getting my workouts done and out of the way has always made me the happiest. Thanks to my extremely supportive husband I still get to the go to the gym in the evenings when it works out with our schedule, but I can't always make it if one, we have plans with family or friends or two, the only time I'll have for the three of us is that night. And "the three of us" always wins in my book.

So, I try to get a little creative while Henry is napping. We don't yet have an elliptical (soon!), so if a gym visit isn't in the cards my cardio is done either via video, or by taking Henry out on our often-daily walks. If you're not a mama, you can go the video route, or just take yourself on a walk or run outside. It's always good to mix it up, so I try to never ever do the same cardio two days in a row. Even when I'm able to go to the gym five days in a row I mix it up by breaking up my say, 40-minute cardio session into two twenty-minute segments on different machines, or if I have an hour I'll do the same but on three different machines. Variety is key.

My very favorite magazine in the entire world is Oxygen. You may have already seen this magazine on your newsstand but if you're not into the super muscular look of fitness competitors you may have just passed right over it. The women on the cover are typically ripped- all muscle and very low-body fat. At first glance you might think, "this magazine is NOT for me." But I swear, it is!

Oxygen is amazing for a woman just getting into working out, all the way up to the expert or fitness competitor. It includes fitness plans, weight training routines, clean eating inspiration (from the clean eating queen herself, Tosca Reno). Everything is extremely easy to understand. In fact, I recommended Oxygen to a far-away friend who couldn't afford a trainer, and she was able to learn and implement one of the weight routines into her workout quite easily. So, if you're looking for some fresh motivation definitely pick up an issue, or at least thumb through one next time you're at the bookstore. This magazine will help you both in the gym and at home, as it provides all sorts of workouts and moves for each environment. The only negative about the magazine is the over-abundance of diet-pill/protein powder/wonder product ads. They can get annoying but the content is so good that I skim right over them.

Next up, videos. I am going to recommend a few tried and true videos that have been in my rotation forever.  The first is my favorite video ever- Billie Blanks' Ultimate Tae Bo.  This video is HARD and is a full 90-minutes long (although at 60 minutes Billie gives you the option to stop or go on). When I'm in the mood to really sweat I pop in this DVD and I am never disappointed. Plus, Billie is kind of ridiculously funny in all of his seriousness that you just have to smile and love him and his extreme cheesiness. And don't forget to pay attention to all the other people in the video too- they are really hilarious and always make me laugh. Oh, and "Tae Bo Get Ripped: Advanced" is also very challenging if you'd like another Tae Bo option. Both are full body workouts that rely on Tae Bo's traditional non-stop combinations to get your body in tip-top shape. If you're a beginner and the moves seem challenging, just go slow and stick with it- you'll get it in time. And the best part of all- you don't need any equipment.

The second video I adore is Jillian Michael's 30-day Shred. To me, this video is easier than the Tae Bo videos, but I really enjoy it and I think it's a great workout that utilizes various exercises and body parts. Plus, I love love love Jillian!  For this video you do need a set of hand weights and possibly a mat, but you could always improvise and use water jugs or soup cans if you want to get crazy! ;)  This video is made for all levels, and as you progress you can change it up. Best of all, the workouts are short which makes this video a great option for mamas with limited time. If you're serious about getting in shape though, I'd add in additional cardio on your own.

Thirdly, I love P90X. Now this program is not for everyone, but I thought I would just throw it into the mix because I really love these videos for an at-home workout. A lot of people have asked me about them once they find out that Hank and I use them, and yes, they do work...and yes, they are hard! A couple of years ago I did the actual program, but I need variety outside of working out at home to a video everyday, so now I just work them into my routine on occasion.  I will say though that all of the Beach Body DVDs I've tried have been great, so check out their site if you're interested.

Outside of the videos, it's always good to have some cheap equipment at home. There's no need to run out and buy a million things...you just need a few items that have multiple uses. First off, resistance bands! 

I'd recommend getting a set of these at Target or similar retailer- they're inexpensive and often come in a set of three various resistances. I like to use these in place of weights now and then, and they are the BEST if you have to travel for work or play; simply stick them in your suitcase and you can do resistance training anywhere. The premise behind these bands are the same as weights, but they are a lot more versatile. If you're interested in workouts using these bands you can check out this link for some basic moves, or simply google the term. Oxygen mag often integrates them into workouts as well.

I'd also recommend getting a cheap set of hand weights. I say a set because if you just get 5-pounders you'll soon grow out of them for some of the larger muscle exercises and need 8+ pounders, and you'll spend more money buying them separately than all at once, together. At home we have 5, 8, 10 and 12. At the gym I use more but these are a great mix for at home workouts. You can also look into kettlebells too- they are an amazing calorie burner/muscle toner. And again, Oxygen mag is a GREAT resource for using weights safely and properly, and Jillian Micheal's videos do a good job of explaining as well.

The last simple item I'm going to recommend to get your "home gym" started is an exercise ball!  I use our beloved ball for all sorts of ab work, I sit or lay back on it while doing various exercises with weights, and it's also a comfy chair for an extra guest. This is a great site for workouts using this tool!

So, these are just a few things you can do now to get a small home gym started and to get your body moving!  There is always a way to get active, even if you can't get to the gym or have time for hours of working out.  Quick videos, circuit training at home, walks outside...they all work. There is no better time than now, so make yourself a priority and start small. Every bit of change you make will make a difference, so remember that when you feel discouraged.

I'm going to be posting about motivation and what works for me next week, so stay tuned for that too!  And if you have any questions, please ask away, and check back in the comments for my answers.

and p.s...80s babies, remember this?! hahaha!

Workout motivation!

When I had my formspring up, I'd get a lot of questions about motivation in regards to working out. Recently, a few of my friends have asked me how I find the energy to get myself to the gym or out walking so often while pregnant, so I thought I would write a quick post highlighting the things that work for me, with child or not. I should also note that I'm definitely no expert- so for specific workout questions please see a certified trainer. :)

So, here's a quick little list of five things that work for me, and help me stay motivated!

1) Workout first thing in the morning. To me, there is no better feeling than having my workout DONE for the day. I really prefer to go super early in the morning, literally rolling out of bed, brushing my teeth and heading straight into the gym. If you're worried about looking good or not having makeup on, really don't even worry about that. The only people at the gym that early are the people who are there just to workout- no one cares that you have pillow marks on the side of your face or that your unruly morning hair is in a huge bun on the top of your head. Here's a (kind of embarrassing) confession: I have a much better workout when I feel cute. I don't do well when I feel gross. Yes, I know this is silly but it's just the way it goes for me. In the mornings though, I couldn't care less. At 5 and 6am you have the people there, right along side you who are NOT there to socialize, they're there to get their workout in and get on with their day. I love it. If you haven't tried working out in the early morning, trust me, it's amazing. One of my most favorite feelings in the entire world is leaving the gym at 6:30 in the morning, knowing that my entire workout is done for the day. Plus, you get a huge rush of endorphins to start your morning off right, listen to your ipod and get stoked for the day, and when 5pm or the end of your work day rolls around you have the whole evening to yourself, no gym time needed. And one more plus- once you've woken up early, expended energy and worked hard, you are way more apt to make healthy food choices. Give the early morning workout a try, I bet you'll love it!

2) Wear your workout clothes to bed OR set out your workout clothes right next to your bed. This is so, so important. If I'm having a rough, unmotivated week I will wear my workout clothes to bed the night before so when my alarm goes off early I have no excuse; I'm already dressed! All I have to do at that point is lace up my sneakers. If you have everything all ready to go- either on your body or stacked next to the bed, water bottle filled and in the fridge, ipod next to your car keys...when you alarm goes off all you have to do is wake up and get yourself to the gym. Planning ahead is key. And if you're curious about whether or not to eat before your workout, I typically like to do my morning cardio on an empty stomach, but if I'm feeling hungry I'll do a half a Luna bar or half a banana. Just a little boost to get me going and then I'll eat a huge, healthy breakfast when I get home.

3) Play the whole picture in your mind. Sometimes when I'm feeling lazy or unmotivated I seriously just want to camp out on my couch, play online, watch a movie, whatever. This often happens when I haven't made the effort to workout that morning, I've had a long day, and the last thing I want to do is exercise. However, I try to run the entire picture through in my mind. I think of the scenario I'm in: I'm already feeling lethargic and lazy, and I have two choices. I can either continue to do nothing, keep lying around, and then lo and behold, I'm sure to feel guilty later that evening when I realize I made a bad choice. The other side of the coin is that I can get up, get moving, spend some time treating my body well and with respect, and feel SO proud of myself when I am done. Who wouldn't want to feel great? When I think about the whole picture, and focus on how I will feel afterward, I always choose to be active and exercise.

4) Use the 15 minute rule. Even when I don't want to go to the gym, I make a deal with myself that I will go and workout for 15 minutes. At the end of those 15 minutes I can then decide to leave or stay. It's pretty safe to say that when you are already there, you won't want to leave, and you'll actually begin to enjoy yourself.

5) Workout anywhere/mix it up. If you don't have a gym membership, there is NO reason you still can't get a good workout in. Running is great, but not for everyone. Walking can also be a wonderful way to use your body and get exercise. Walk outside at a good fast pace for about 40 minutes- swing your arms and break a sweat- and you will get a great workout. You can do pushups, lunges, squats, etc. in your living room during the commercials of your favorite television show. You can get 5-15 lb. weights at Target and get a full body workout all in the comfort (or privacy if you're iffy on working out in public) of your own home. Nothing motivates me more than finding a new workout to try. Keep challenging yourself to try new things! Zumba, yoga, or even a video! In the snowy winter months sometimes it's just not feasible to get out of our house. In that case, I will go between a few different videos- namely a Billy Blanks Tae-bo dvd and Jillian Micheal's 30-Day Shred. If you are a gym-goer, make it a rule to never do the same cardio machine twice in a row. One day do the elliptical, the next do 20 minutes on the treadmill and 20 on the bike. And obviously you shouldn't work the same muscles everyday when lifting weights. Changing things up often will keep you engaged and interested...and make working out fun!

Good luck and happy exercising! :)