10 ways to take care of yourself
Make Working out a Key Part of Your Life Schedule it in, and put it on your calendar. Make it a real commitment. It is a lifestyle change, not a temporary fix. If it is part of your schedule you will do it. Make it as important as a doctor appointment or a dentist appointment that you would not cancel.
Choose a Convenient Gym Choose a gym or a place to work out that is convenient and close. If you have to get up a half hour earlier to get to your gym you are not likely to keep going there. Map out a location that works for you and fits into your daily schedule.
Set Attainable Goals Instead of saying, “I aim to lose 40 lbs” or “gain 10 lbs of muscle,” set weekly and monthly goals to increase your reps or weight and/or increase your cardio. Don’t be unrealistic and say Im going to work out 7 days a week and eat healthy all the time. Most people are definitely not going to stick to these high expectations. The reality is no one is perfect and you still have a life to live so be real and say I will make working out a priority for me 3x a week and this week I will start by not having a beer when I get home from work. Make small changes that will add up over time.
START OFF SLOW Do not go and work out so hard that you make yourself too sore to move. Focus on form and getting into the groove. I can’t tell you how many times I have heard “I ran 5 miles one time but I was so sore I didn’t do it again” well you did yourself no good there did you? Maybe starting out with 1-2 miles would be more appropriate and prevent you from getting injured as well.
Soreness comes with working out especially at first your muscles are not use to the movements, don’t let the soreness derail you from going back and working out again. No you don’t want to be sore for a week that means you overdid it a bit. You are not going to lose all the fat you have gained or gain all the muscles you want in one workout session, it’s a process so train smart.
Vary Your Routine Doing the same thing over and over will likely result in a plateau. Try to change your sets, reps, weights and/or rest period between sets at least once a month. Always challenge yourself, get out of your comfort zone. Keep workouts exciting or else you are not going to want to do them at all.
Keep a Journal Log your workouts and hold yourself accountable to making improvements. How will you know when you get there if you can’t remember where you’ve been? I have workout journals from years ago that are amazing to look at now!
Use the Buddy System Train with a friend to keep up the energy. There is nothing like some friendly competition to spur a good workout. A spouse is a great person to train with, couples that workout together stay together! if you have kids get out and do activities with them. Get the whole family motivated.
Hire a Trainer or Coach There will be days when the last thing you’ll want to do is spend time at the gym. A professional knows how to motivate you on those days, and you will be more likely to go when you’re paying someone who can hold you accountable and push you to go harder or lift more than you would on your own.
Be Patient Make a promise to yourself to stick with it for at least 3 to 4 months. Consistency is key! Mark your calendar at the 3 or 4 month mark and if you stick to it, reward yourself with a new outfit or a vacation.
Get Enough Sleep Lack of sleep will derail your training program faster than anything. You will likely overeat to compensate for energy and/or skip the gym all together, and you are more likely to make horrible nutrition choices as well with lack of sleep.