Exercise and fitness have always been a passion of mine. When I became a mom, the passion didn't stop, but the time management was inconsistent. I remember feeling overwhelmed, tired, run-down, and unmotivated to do anything but survive the day. Honestly, I feel that way some days, but changing my mindset on working out and building that consistent schedule has made a huge difference.
Why Consistency Over Anything Else?
According to the NIFS, "Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, programs are unorganized, the body has difficulty adapting, and forming habits may be more challenging." This means that your body will have to adapt to improve muscular strength and endurance, increase VO2 Max, and strengthen your ligaments and tendons. Change takes time and times makes change worth it so when we're consistent your body can adapt to these changes and change for the better.
Which Workout Styles Are Important?
As a former personal trainer and group fitness instructor, the answer for me will always be strength training. Strength training makes the change when it comes to body composition and muscular strength. Strength training can mean a lot of things to different people, but for me, it means lifting heavier weights 3 times per week. For others, like bodybuilders, that means lifting 5-6 times per week, or for beginners 2 times per week. The beauty of strength training is that it can look different for all different people and what works for some may not work for you.
I also believe that cardio and stretching routines are beneficial as well. Cardio routines range from walking to running, biking, or even swimming. Cardio regium goals are to increase cardiovascular endurance so whatever gets your heart rate elevated. Stretching and mind/body exercises include yoga and/or flexibility programs to lengthen your muscles. This style of working out is very important to limit injury or tearing.
What to Aim for in a Consistent Exercise Program?
Find something you already enjoy doing. When designing your exercise program start with exercise formats that make you want to work out. If you love dancing start with dancing most of the week and sprinkle in a day of weight training. Once your body and mind are ready, increase the weight training to two days a week. If you start by already hating your workout routine then you won't want to stick to it. So, that's the first step: find something you like to do and do that.
Try something new one time per week. Even though we want to love our workouts, it is important to find new exercise styles to change our body composition. If you already love strength training, then add in cardio or flexibility. You want to keep your body guessing.
Stick to a plan for 21-30 days. Research has shown that this length of time is the time it takes for your body and mind to adapt to change. Therefore, aim to repeat your program for 21-30 days before giving up and throwing in the towel.
Find a friend or some motivational support. Some people love group workouts or friendly competitions so if that motivates you then enlist in some support. However, if workout buddies are not your style, then compete for a reason. Find challenges, make a motivational vision board, join an online group just do whatever to make the next month meaningful.
Make a calendar to check off. There is nothing more satisfying than checking off to-do items and that's exactly what I do with my workout calendar. Placing that checkout mark next to the date I work is rewarding and I enjoy making those silly checkmarks because it keeps me accountable and most importantly consistent.
Use an app. Not going to lie I use the Peloton app daily; I love that thing! Apps are life-changing, but if you don't think you're ready to invest in an app then Youtube has some great fitness experts posting free workout routines which is also a great place to start! Some top names are Tone It Up, Nike, KSL Studio, Sydney Cummings, and Heidi Somers.
The early bird catches the worm. I hate to say it but morning workout routines just make it easier to get in and get out. I loathe waking up super early but I have found that if I get up before everyone and get my workout in my energy is up, my anxiety is down, and I don't have to take time away from my family to workout in the day because it's already done. I truly believe that early AM workouts need to be trending.
Do not forget about your nutrition. I won't dive into nutrition in this post because it's a whole other topic completely, but make sure to dial in your nutrition to see even faster results. Nutrition is the piece of the puzzle that is often forgotten.
Example Plans for a Consistent Workout Routine
Although I don't have a specific plan for you, I want to give you examples of how you can structure your workout routine. I also have included a calendar for you just to get started. Remember you can structure your workout routines to fit your routine and lifestyle.
Whatever You Pick Just Make Sure It's Consistent
The whole point of this blog post is to tell you what is important and that is consistency. Consistent workouts for a minimum of 21 days are the key to staying fit without worrying or obsessing over the scale. I remember in my 20s I would obsess over getting a workout in but now I have made it so that it automatically fits within my day. All you really need is 20-30 minutes of a good workout on a consistent basis and you're gold. That tip has made the difference for me and it continues to work day in and day out but getting started is the hardest part. Once you pass that 21-30 day mark it feels different and you may even find yourself wanting to workout!
Just remember to be consistent, have fun, and don't take the workout too seriously! Workouts are meant to make you into a better version of yourself so that you can increase your chances of longevity and prosperity. Staying consistent means being positive about your workout regium and making sure you invest in yourself.
If you need anything, always reach out!
XO,
Erica
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