Will you make it to the gym today? I have so many friends that can be having such a great day, with the sun shining, the birds chirping, and nothing can bring them down… except ONE thing. NOT making it to the gym!
Have you ever been so excited to workout, ride your bike, or go for a run and then your plans get derailed? Man… it is such a bummer. After all, you gave up the last 2 days for family, work or whatever… and now all you are asking for is a short break to get a workout in! Sheesh! How hard can this be?
Well… I have good news. First, you should know that the Surgeon General recommends, “As described by the Physical Activity Guidelines for Americans, adults should engage in at least 150 minutes of moderate-intensity activity each week, and children and teenagers should engage in at least one hour of activity each day.” Now, I can see you dividing this out in your head already: 5 days x 30 minutes… I got this. But wait, what happens when you get derailed by the wife or husband and lose a day? Now those 4 days move up to 40 minutes per day of exercise, right? Or, what about 3 x 50-minute workouts?
The bottom line truth is that we should be striving for consistency in our exercise and workouts each and every day. Some of you may know people to diligently workout 6 days a week at 6am. They are the picture of perfection when it comes to consistency. However, that is not all of us!
Most gym goers we see are always striving to do better and to be better. As such, they take on so many “additional” life challenges. For these people we want to let you know, “It is ok to miss a workout” and hope that this short article can help shed some light. You see, although consistency is critical to workouts, that doesn’t mean a person should skip, just because of traffic, or a bad day at the office, or peer pressure to go out and eat.
What I mean is, during everyone’s day, they have a chance to set themselves up for success with exercise. Take me for example: as soon as I wake, I may have to: 1) make breakfast, 2) respond to business emails/texts, 3) walk the dogs, 4) feed the dogs, 5) train a few clients, and 6) clean a few rooms in the house for guests that evening. I know this all has to happen before 9am… so when can I exercise? It may actually be on “this day” that I can’t. But… I surely can do some walk/run intervals while I am walking the dogs… right? So ultimately, finding ways to get your heart rate elevated during the day becomes the main challenge.
I challenge you within your week to find daily tasks that you could do outside the box and outside the gym, that will take your heart, muscles and lungs to task. Write me back and tell me about the strange things that you come up with, that your creative side has brought to light and now you qualify for the 150 minutes per week that is recommended.
Here are a few of mine if I am too tired to drive to the gym (each of these bullet points is 1 (one) workout). You can do this!
- Shadow boxing – Jumping Jacks – Laundry Soap Jug Trunk Rotations – 1 minute each – 9 minutes
- 50 Burpees
- Dropping truck off for oil change and running 7 minutes to work – then after work, running back to the service station
- 50 Squats – while brushing my teeth, or how many squats can I do within 1 cycle of the electric toothbrush before it shuts off?
- Straight Leg Deadlifts – each time I pick up a dog poop pile (we have lots of poop to pick up!) – counting this as at least 30 reps!
- Dogs to park – 10 x 50m sprints – racing them. Can you guess who wins?
- Take the bike – 1 day of the week to work instead of car – too far? No problem – park 2 miles away from work and make yourself ride…
I promise that you will not be any shorter on time, and you will feel so much better about your workouts and your day! Don’t forget to write me with your creative plans… I want to hear them!