[sitescools]

I keep a calendar in Excel where I plan a schedule about every 4 weeks. I can then figure out work-arounds for holidays and stuff. When I finish a workout, I make the cell one color, then make non-workout days a different color. You see right away when you're slacking off.

I also find that, just by having it written down, I'm more likely to force myself out of bed.

[Noilemaillilm]

It might of been you that once said to me, that making a schedule and forcing yourself to stick to it is probably the best thing I could of ever did.

------ Putt it in writing. Don't leave it up to yourself.

My workouts now that I got the hang of it take about 20 - 35 minutes on average, so it really doesn't take to much time, and it's over pretty quick.

------ No need to work out for hours, to get stronger. ( I never realized that before )

I log everything I do, so I can easily see my progress... It's so motivating. When you have concrete proof of improvement. Same goes for walking. I time myself aswell as keep track of my heart beats per minute. It's great to see both my time and my heart rate go down. Or just see myself walk up a hill with out being to winded.

------ Allow yourself a means in which to gauge your progress. It's incredibly motivating. Soon you can't wait to get back at it.


I realize most of this applies to weight lifting, but heck... I'm loving it.

[pipojambo]

The best way I have found to make myself stick to an exercise program is to enter the exercise I do into Fitday. Then I can view the calendar and each days exercise shows as a little soccer ball. Sometimes I don't feel like exercising but then I remember that calendar and those soccer balls and I make sure I exercise because I feel like I'm losing control if too many days pass without recording exercise. I really feel a sense of accomplishment if I look at the calendar and see soccer balls almost every day. Sounds silly but it works for me.

[GfBTWMmV]

I also find that, just by having it written down, I'm more likely to force myself out of bed.

I agree, I don't have real journal but thanks to this forum. I like coming home and posting on the challenge thread that I worked out.

[Rithlilky]

My work schedule is all over the board so making a schedule doesn't work very well for me. I do totally buy into it though but for now I'm trying this. I have sworn to myself to get in the pool 3 times a week for an hour each time. So, I have been going to the pool whenever it works . Believe it or not I have hardly done any Saturdays and I like getting in there on Sun to get a jump on the week.

[AsmViktor]

As Jonathan said schedule is important. I never really exercised after grad school until I got this 20min tape. It is now part of the morning weekday routine. Unfortunately I've been missing on the weekend. Once the day gets going I do not have time for myself. At least I've got to move the family towards something active. That will be easier once the weather gets warmer.

[Chito]

Don, 3 times a week is a schedule of sorts.. Your doing really great I think.

Dawn, I hear what your saying about those soccer balls( except mine uses these little red dudes with motion lines. ). Lately when I look at my months calendar, I have to hold back the tears... (well its not that bad ) I hope to be walking again really soon my foot is about 85% what it was before the gout.

[radicalvolume]

Excuse-Proof Your Exercise Plan

5 surefire ways to stick with the program

by Michele Stanten



We all do it, even me, Prevention's fitness editor: We blow off working out. We don't have time. (That's my big excuse since having a baby.) We don't like doing it. We're intimidated. Or it just doesn't seem worth all the effort.

Well, here are tricks for getting past those common excuses. Exercise can be simpler (and feel easier) than you ever imagined.

Excuse: It doesn't feel good.

Solution: Do a cool-down. Finishing your workout with 5 minutes of easy activity can make it more enjoyable, according to a study by Britton W. Brewer, PhD, of Springfield College in Massachusetts. "People's last impression of exercise is the one that lingers," he says. "With a cool-down, you leave feeling the exercise was easier, so you're more likely to do it again."


Excuse: I'll look silly.

Solution: Forget perfection. Exercise is not a Broadway performance. "Women put such pressure on themselves," says Carol Gallagher, PhD, author of Going to the Top (Penguin, 2001). "Learning to feel okay with and laugh at little mistakes is good for you." Walk, dance, enjoy yoursel--without worrying about how you look. Bonus: You burn more calories when you're not very good at something!


Excuse: I don't have time.

Solution: Count the small stuff. "Life is never all or nothing, especially in exercise," says Dr. Gallagher. A 10-minute walk is always better than nothing.

After I had my baby last year, I had to tell myself this over and over again. Now my workouts are more casual. Forget changing into exercise clothes; I just slip on my sneakers for a quick walk around the block with 1-year-old Jacob on my shoulders. And lifting him overhead 10 to 12 times when he's cranky is a great arm workout--and it always gets him smiling!


Excuse: I'm not getting results.

Solution: Try an activity that works both your upper and lower body at the same time: step aerobics, swimming, pole walking. You'll boost your calorie burn without feeling like you're working any harder.

In a study of 30 women who cycled, walked, or did step aerobics, researchers found that those doing the step workout requiring the use of their arms and legs felt the exercise was significantly easier--even though they were working at the same intensity as the others. "Coordinating your arm/leg movements can keep your mind busy, so you're less likely to focus on the exertion," says study author Lisa Lloyd, PhD, of Southwest Texas State University.


Excuse: I've tried it before.

Solution: Shift your thinking. "You achieve what you focus on," explains Dr. Gallagher. "So instead of focusing on what you didn't do, concentrate on the times you did exercise. It's more empowering and proof that you can succeed."