Well hello there!
I just wanted to pop in and send some information your way as I am sure you or someone you know has gone through a similar dilemma. Currently, I am struggling to find the "perfect" time to work out. I have my goals, I know my routine, but time never seems to be on my side (or so I've been thinking...) I've even made a spread sheet highlighting every 30 minutes of my day!
With the help of my wonderful husband, I have come to the conclusion that the over planning and added pressure is my problem. Yes, it is nice to know what my day looks like and where I can fit in some exercise, but I also feel a lot of pressure to stick to the schedule. (By the way, I get SUPER stressed about time and being late...)
So, after some further thought, I've decided to share with you my ideas on how to go forward and get back into a routine.
Set a goal. As simple as this sounds, I'd like to clarify and say encourage you (and me) to stay away from aesthetic goals (i.e. fit into size "x", lose "x" amount of weight, have defined arms). These goals are nice, but what happens when you reach your goal? Keep losing weight? At some point, this can get unhealthy. The type of goal I am referring to is more along the lines of time, endurance, energy, etc. For example, I have a couple goals:
3 yoga poses I am working towards: freestanding handstand for 10 seconds, flying pigeon, and a pistol squat.
A sub 28 minute mile- I currently do not enjoy running, but I did at one point in my life. I know cardiovascular exercise is important to my health and is a great balance for my love of strength training and yoga.
Find time. This can be the toughest step, but mastering your schedule will help you stay on track and meet your goals.
Start by mapping out each day of the week. This can be on the hour, half hour or 15 minutes. I recommend not going more than hourly because it is easy to miss small bouts of free time this way.
Next, fill in all of your activities and try to spread it out during the week. I find it best to even schedule cleaning your house, exercise, commuting time, meal prep and eating times.
Once your week is full, see if you can move your schedule around in order to fit in 15 or 30 minutes of exercise. Remember, longevity and health are accomplished through regular movement; you don't have to work out for hours at the gym to reap the benefits of physical activity.
Understand your excuses. Know what your top excuses are and find ways to work around them. Do you find that by the end of the day, all you want to do is eat dinner and relax? Get your physical activity done in the morning and throughout the rest of the day. Do you feel drained in the afternoon? Take a short walk, even just five minutes can help! The takeaway for this point is to not allow excuses and just get it done; no one ever regrets physical activity.
Relax and allow room for slip-ups. Now that you have a routine and your excuses in check, keep reminding yourself that life happens. It is ok to miss a day because you had to work extra late on a project. It is ok to get takeout food two days in a row because you forgot to meal prep. Life happens. The important thing is to not let it completely de-rail you. Simply acknowledge this moment in life and do your best.
Remember your goal. When all else fails, take a look at your goal and reset your intention. I like to write my goal on a note on my desktop. This way, every time I am working on my computer (which is quite often...) I am reminded of my health goals.
If you have a health goal that you are trying to meet, let me know! I would love to help you achieve a level of health and vitality that you have been craving.
My goal for flying pigeon: next, to work on extending the lifted leg!