A goal without a plan is just a dream.
Make your dream into a reality.
It’s normal to set lofty fitness goals for ourselves but then feel a bit helpless on how to achieve them. Some people go all in, maybe push too hard too fast and burn out, get exhausted or can’t maintain their momentum and the passion fissiles out. Others look at the steps to reach their goals as being overwhelming. They don’t know where or how to start and so that goal gets placed up on a shelf for the future where it can grow dusty and forgotten. But we don’t want you to feel overwhelmed at all. If I told you there was a way to make a real plan of action to set yourself up for success without overdoing it or getting overwhelmed would you be in?
Let’s do it!
Whether you have never picked up a weight before or are an avid exerciser the most important step to achieving your fitness goals is to MAKE IT A PRIORITY.
Easier said than done right? Because work gets in the way, kids schedules get in the way. Family responsibilities, sick kiddos, lack of sleep, bad moods, and even lack of motivation can all stand in the way of you getting in that workout. Be stronger and more powerful than your excuses. Think about what stops you and plan to overcome it. Do you need to wake up earlier to fit it in? If you always have your gym bag in the car with workout shoes or clothes can you squeeze it in between other things? Maybe you can multitask and do something for yourself by walking instead of sitting in your car waiting on a child or watching a practice somewhere for 40 minutes. Be creative, crash down those barriers and excuses by thinking of ways to plan around them putting you in control instead of being a victim of your schedule or circumstances.
The best way to make those workouts happen no matter how busy your life is, is to put yourself on the calendar. literally, write it down, block it off and protect your sacred time. Just like you would make time for an important doctor appointment or event for a loved one, dont hesitate to set aside this time for yourself. Put it in your planner, and let it stay there. When someone asks if you are free then, say no or invite them to come with you. It’s not a disposable appointment, it is time you have set aside to help your mind, body and soul get stronger.
Seeing it on the calendar will help keep it front and center in your mind, it will help your family realize how important that time is to you and it will help you respect that block of time so that it becomes a habit.
Whether it’s a 30 minute walk 3 times a week, a class at the studio, or maybe a relaxing restorative yoga session, decide what you want to happen, find time for it, commit to it and follow through. Root offers a great tool to help you with this since we use mindbody for our scheduling. That makes it super easy to open the calendar for the week and preplan your classes. By signing up at least a week in advance you lay out an achievable plan for yourself to commit to and follow thru on.
If you are just starting to add exercise to your life and don’t know how to start, we recommend aiming for a minimum of 150 minutes a week which is about 30 minutes 5 days a week. For well-rounded fitness growth think about 2-3 days of weight or resistance training, 2 days of cardio and at least 1 day of active recovery which can include yoga, stretching or walking.
Here are just a few benefits of planning out those exercises sessions in advance:
You have already found the time in your day for it, if you know a certain day is busy make that your rest day and plan the remainder of your workouts around it
When you look at your workouts as a complete plan it helps you spread them out carefully, allowing for enough recovery in between different types of workouts. For example, if you do a strength training class one day the next day is a great day for some yoga or cardio instead of lifting.
Knowing where your workout fits into your day allows you to be more present in your day. It removes the stress of worrying about how you will squeeze it in all day and allows you to focus on the workout when you ARE there, instead of stressing about how you will get everything else you needed to do done because you have already allotted for the time
It can help you plan your food fueling smarter. If you know you are working out in the afternoon, do you need to pack a snack to eat after work or should you set up dinner in the slow cooker before you leave for the day so it's ready when you get home?
Signing up in advance helps preventy a bad mood from dictating your actions. If you are already committed you are less likely to give in to the negative sway of emotions trying to tempt you into skipping it after a long, bad or stressful day. Instead be proud of yourself for following through and allow your natural antidepressants to kick in during that exercise session
Having a plan can also make it easier to build a tribe. Going to the same classes or scheduling regular workouts with a friend helps you stay committed, feel supported, and can help provide accountablity and much needed support as you reach for your goals
So grab your planner or your family calendar and start carving out time for yourself, because you are worth it!