Take a Bite of Your Workout
With the holiday season(s) fast approaching, we often need to readjust schedules or add additional errands to our already busy lives. The first thing to go for many folks is their movement activities.
And of course, this isn’t just during a holiday season, it can also happen at other times when things get hectic or when we’re struggling with difficult times.
So, for busy or difficult times, I invite you to re-frame your thinking about your movement/fitness activities. Instead of “either-or” thinking (e.g. I either have to spend an hour or two on my fitness OR I won’t do anything at all), shift your thinking to “fitness bites”. That is, smaller bite-sized chunks of movement to keep you moving during busy times.
How? By using a step-by-step approach. It is SO important to have a system, for everything. Let’s face it, we are human, which means we’re emotional beings. And, when things get really tough, or really busy, we begin to use phrases like “willpower” in reference to whether we are “good” or “bad” at fitness. Holy moly! What a shame cycle that will create! Please let that s*** go.
During tough times, we know that our emotional resilience will be tested, yes? So why not set yourself up for success with a system designed to flex to what you need in that busy time, instead of the shame cycle that gets us nowhere except for feeling bad about ourselves?
To use a quote from one of my favourite habit researchers, James Clear, and his book Atomic Habits: “You don’t rise to the levels of your goals. You fall to the levels of your systems.” This book is so brilliant. This is a must-read if you’re trying to build or break habits. It is a common sense, bite-sized approach (no pun intended) that blends behaviourial based psychology (“cue-craving-response-reward”) and cognitive psychology (how the “cue-craving-response-reward” process is impacted by emotion). Ah-mazing!
So, let’s create a fitness system for busy times.
Step 1: Where are you on the “fitness continuum”? Meaning, are you in the “a bit frustrated and unsure of where to start” category? Or, are you an “already mover” and have a plan you tend to follow? Or, are you a “die-hard exerciser” who works out regularly with a formal 1-2 hour per workout plan?
There is no judgment here of which area you are in. Simply, you need to know your starting point to know what the appropriate next step would be.
Step 2: Create “bites” depending on which of the above categories you most strongly identify.
For our “frustrated and unsure where to start” folks:
-Connect with your Why. That is, why is it so important you move? Your physical health? Your mental health? Both?
-What do you love? That is, what will you enjoy? Fitness and movement should be enjoyable. So, a walk with a friend? A play at the park with the kiddos?
-What is possible to do for 10 minutes? What is realistic for you? Do that!
For our “already mover” folks:
-create “mini-workouts” from your current program
-adjust the intensity and duration, for example, just do 10 mins 4x1 (4 mins walk:1 min jog/run) instead of your 30 min cardio workout, or make 10 min programs to cover upper body/lower body/core/stretch and pick one each day.
For our “die-hard exerciser” folks:
-find another high-intensity method such as Tabata, that is, 20 secs on : 10 secs off x 8 = one cycle* to keep up your intensity.
(*full protocol is 8 of these cycles-progressive overload required if this is a goal. Start with 1 or 2 cycles)
Remember, we fall to the level of our systems, so set yourself up for success with a system that flexes when you need it to. And then, when the busy time calms, reassess and get back on track with a new system that moves you towards whatever goal you’re after.
Movement is so key for our physical and mental health and is often JUST the thing we need when times are hectic.
Reach out if I can help create a program that works for you, deanna@deannalangfordcoaching.com
Keep moving friends, in whatever way your body allows you!
Deanna