3 steps to committing to your workout time.

by

Whatever your workout may be it takes COMMITMENT to git it done!

 

Im a morning tweeter blog reader facebook poster exerciser.

We’ve flogged that poor dead horse already  & discussed why even though it works well for me it is NOT for everyone.

(I also adored how one reader was moved to write a rebuttal. I love me some rebutting!)

For me mornings are the perfect opportunity to TAKE some me-time.

Im completely selfish for about thirty minutes & the Tornado knows,  unless shes bleeding out the eyes or some such catastrophic event, it is MY TIME.  Period.

I also think she’s realizing, in the scope of her-time (with me), it’s pretty damn ephemeral.

Recently Ive seen a flurry of tweets from people who are struggling to commit to a workout time.

Any workout time.

In my typical overly excited misfit fashion, I grabbed my video camera and excitedly vlogged my four best typs.

In my new-found, super organized Carla fashion Ive transcribed an abbreviated version of the tips below.

You may choose the information procuring medium which works best for you.**

Three steps to committing (completely and finally) to a workout time:

  • Tell everyone your plan.  Decide when works best for you and share with anyone who will listen.  I found setting up the expectation of my doing something (this works in myriad realms) works in my favor and does not cause me to feel pressured. Or feel negative pressure anyway.  I feel pressured but in an ‘Im accountable so Im doing this no matter what” way.
  • Know precisely what your workout will be.   Ive talked before about  having an exercise plan A *and* B.  Set yourself up for success (nothing derails a workout faster than thinking Hmmm what on earth should I do today?) and anticipate any problems before they happen (plan to run outside and it’s pouring? Foil excuses in the making with a Bad Weather Plan B at the ready).
  • Make this time sacred.  We’ve all heard a million times “make your workout an appointment like any other important meeting!” yet so many of us still do not do this.  Additional tip? Even on rest days keep this time sacred.   Do not agree to other things (work etc) with the disclaimer “only because it’s a rest day.”  Do not give the external cues your exercise time can be flexible/shifted.    On rest days I spend this time focusing on healthy living.  Preparing healthy foods in advance, reading fitness material, meditation, stretching, foam rolling…you get the idea.

 

There you go.

My three best tips for picking an exercise time and committing to it.

The key word above being my.

How did you choose the time of day when you exercise? Any tips for making it a habit?

If you, like many of us, are still struggling to choose a time & have it stick what are some of your biggest hurdles?

 

**Dont panic. I do not anticipate this superfly organized vlog and transcript thing happening again. It frightened me as well.

(photograph courtesy of 2526 Studios.)

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Comments

  2. Super cute picture.

    I am awake to go run, but am blog reading because I can’t find my mojo.

    Got tips for that??

  4. I don’t have any flexibility in my workout time as if I don;t do it at lunch I don’t get in a run.

    I’ve been slacking WITH my friends at work 🙂 and feel like you were talking to me with the “set up the expectation” tip.

    Thanks Mizzy.

  7. AHHH.
    I am struggling with this right now.
    I need my mornings to focus on my twins and tend to get thrown off and skip my workouts at the end of the day.

    I,too, think I could benefit from some positive peer pressure!

  8. RIGHT!
    When I first told my boss I couldn’t work on Tuesday or Thursday –
    because of CrossFit – she thought I was joking!
    Now – nearly a year later, I am glad to report that I seldom –
    if ever – have missed a day in the “Box!”

    • I LOVE LOVE LOVE THAT ANNE.
      I yammer at friends and clients all the time that making their workouts nonnegotiable is one of the least selfish things they can do.
      It means they will live longer and be healthier for their loved ones and (I thot) be role models for their family.

      I hadnt thought about the being a role model for the boss 🙂

  14. After decades of announcing to friends ‘I’m on a diet!’ I’ve stopped telling people.

    Perhaps positive accountability would work for me? I’m not sure.

    • I GET THIS ENTIRELY. I struggle with my cardio and that’s 100% where I harness the power of expectation.

      The Tornado knows I do 30 minutes first thing in the morning.
      On the days I’m having an internal debate (should I blow this off? I’m not tired I just can’t.stand.the.cardio) her piping up with:

      Mama isn’t it time for your bike workout??

      Gets me on thre quickfastandinahurry.

      When I had a traditional office job it was the awareness my coworkers invariably asked me each morning “how was the gym?” which prevented non-rest day blowoffs 🙂

  16. I schedule my workouts in on Sunday of every week and for morning workouts, I make sure I have everything set up and ready to go the night before – clothes, hydration, nutrition all out, workouts programmed into Garmin if needed, iPod charged, etc. The less I have to think about the better and over time you do just go on autopilot.

    I hit the gym after work, usually while my child is in a Karate class there. It’s a win-win!!

    It also helps to have a flexible job where folks understand the importance of needing to grab a lunchtime run here and there!

  17. #3 is so important to me, which is why o’dark-thirty is the workout time that works for me — it’s the only time I can protect. I would not agree to get another dog until my husband cmomitted to being responsibile for the morning dog walk.
    Your tips on #3 also get me through periods of sickness/injury without losing my routine/habit. Even if I can’t workout I get up and do *something* even if its just practicing corpse pose on the mat in my basement “gym.”

  18. Up by 4:30 or 5 and out the door- even when mine were little. THEN I had to go to WORK. What’s the problem anyway? If you LOVE it you will DO it.

  19. ahhh that is the problem here exactly. I’m up at 4. Work till 530 and my cardio is my 30 minute break.
    I don’t love the cardio—-but I do it for my heart (and the awareness after that it’s back to work until bus dropoff at 330p).

    Now WEIGHTS? Id never need prodding.
    Hell even for the *work* I bound out of bed at 4.

    It’s that d*mn cardio I need to REcommit to daily.

    Just me?
    Perhaps.

  20. Because I like ‘classes’ I have to fit into those conducted at my small (and limited) gym.

    I block out the time in my work diary – depending on whether it’s a lunch or post-work workout. I TRY then NOT to schedule anything for that time.

    Obviously work takes precedence (as it pays the bills) but at the moment it’s rare that it interferes with my exercise plans!

    Deb

  22. Carla, you know I am with you on this all. Find what works for you & actually the time too. As much as I LOVE my morn workouts (you know all about my workout time) because nothing else gets in the way of them AND it is quiet & I can do what I want most of the time – I do understand that other people like later times. Hey as long as it fit \s for the person & they can commit to it as you started out this post.

    Make this a scheduled appt for you so that it means like any other important appt – you go to it and yes, have a plan B just in case but don’t break your appt or rarely!

    I agree – commitment & as you wrote a long time ago – willingness to do it for yourself. Others call it will power or dedication but you have to be willing to do this for you!

    BTW, I LOVE THAT TOP! LOOKS LIKE YOU HAVE BOOBIES TOO! 😉

  23. When my daughter was little and it was just the two of us and I couldn’t leave her alone early in the morning, I had to work out after work – which I hated. The only way I could manage that was to make it a non-negotiable appointment. Even my girl knew the minute mommy walked through the door she would change into exercise clothes and work out (usually a Jane Fonda workout! – or a Step video – how’s that for a blast from the past?) That time was sacred. As she got older and I needed to switch workouts to mornings because I was occupied chauffeuring her in the evenings, I took that same appointment attitude. It’s that atttitude that 20 years later continues wake me up at 4 am and be in my workout by 4:30-4:45. I never regret it either even if it feels hard at first.

  24. when I was working an office job, I was an evening exerciser. I went straight from the office to the gym and considered my workout an extension of my workday. I liked it that way.

    These days, when my schedule is more or less my own, I’m more of a morning exerciser. I like it for two reasons: 1) the required exercise is out of the way early, and 2) it leaves the day open for extra exercise opportunities beyond the minimum.

  25. I’m with ya on the 3 points, just wish I could find a consistent time. On Saturdays, my long run is the same time every week. But other days my workout time is all over the place.

  26. Totally a morning workout freak as well. I know it doesn’t work for many, but I can’t imagine doing it any other way. And–I will move mountains with my schedule to ensure that time is carved out for me!

  27. One thing that works well for me is to exercise with someone else. Even if that “someone” is a bunch of people I don’t know in a group fitness class at the gym. I prefer company:)

  28. “make this time sacred” – I’ve nailed this one, lol!! I had someone once tell me that if you put all the big stones (the important stuff) in a jar first then all the sand (little stuff) will settle around them and it will all fit in a jar. But if you put the sand in first then there will never be room for the big rocks. Wow, I can’t believe I just described a visual object lesson in a comment… ah, you get what I’m saying.

  29. More great advice from MizFit. I like how you get these great tips out in bite sized pieces so that people can take them and apply things to their life without being overwhelmed with too many ideas all at once.

    Keep the great information coming.

    Darryl

  30. I’ve tried working out in the evening after dinner, right after work and early in the morning. And I like the early morning workouts the best. I hardly skip workouts anymore. I like it that around 6.30 am I’m already done with my workout for the day.

    I have planned my workouts 4 weeks ahead. Every Saturday I sit down and plan a new week so that I always have 4 weeks planned. Than I sit down and plan the workouts for the next week and write them down. The evening before I look which distance I have to run or which DVD I have to use the next morning and make sure everything is ready: clothes, DVD, shoes etcetera. This works very well for me.

  31. i has an earrrrrrrrly riser baby, so when the cop is working, I can’t workout in the am, but as soon as dinner is eaten, it’s MY time. It’s an added benefit that this often coincides with when baby girl needs THAT diaper changed, and I am happily already running.

  34. No question, switching to a morning workout time was key to my being and staying fit! Also kept me very awake while patients were very asleep in the operating room 🙂

  36. My morning workouts are indeed sacred. Husband knows darn well that if Greedy Baby starts whining at 6am, he better get his butt cheeks outta bed to see what she needs so I don’t have to stop my workout. I have him trained like that.

    • points above at the Yum Yucky.
      YESYESYES.
      We teach people how to treat us and honor our needs & boundaries.

  39. Wow, I can’t tell you how much I need this post. I always think how I want to take the time have a regular workout but life just gets so busy that I fall behind and before I know if my plan is forgotten. “Me time” is really important, whether it involves working out or not! I’m going to use this a inspiration to get back on a regular goal. Thanks so much!

  40. Having a Plan A and a Plan B is SUCH good advice; thank you. So many times, I let my plan fall to pieces because of the weather or not having transportation or a physical ailment. Having a backup for each potential roadblock would ensure that I still get my exercise.

  41. Great tips! It can be challenging for me to pick an exact workout time that works for everyday because my class schedule isn’t always the same. Therefore, I try to look at my days and pick times each day that I know I will be able to get a workout in!

  43. These really are the only ways to stick to a fitness routine. I am still in college, so I have different class schedules everyday- although I don’t have a “set” period of time that is consistent throughout the week, I make sure to plan our according to my free time, when I can take that 90 minutes of “me” time to work on my health and fitness. Thinking of gym time as an appointment is the best mind set to get into. Seeing at something you have to get done, leaves no wiggle room for excuses, and once you’ve mastered it, it becomes an engrained part of your routine as much as brushing your teeth. It is the only way that you will live a healthy lifestyle.

  44. This is a good realization for all those who are really having a hard time trying to find time for exercise. Taking 5-10 minutes of exercise is your first step to make it a permanent part of your life.

  45. Love this! Know your plan A and your plan B…great thoughts, Carla. I always tell people, “Get it in your brain that this is something you’re going to be doing for the rest of your life!” (as opposed to working out until you reach you desired weight, pant size, for 3 months, etc). It has to become part of your lifestyle, and this is a great post to help get people there!

  46. I’m getting better about working out first thing in the morning, but somedays it’s still I struggle. My problem is always execution. I’ve got awesome plans and (if I’m being totally honest with myself), plenty of time to do them. But that darn “Just do it” step is always my downfall. I’m learning though. Progress always.

  47. I’m not much for a specific time, but I am great at the other 2 tips. My secret? I became an instructor a long time ago, knowing that I’d HAVE to show up if I were the instructor. I encourage anyone who likes exercise and working with people to consider this option!

  48. My workouts are planned in my Google Calender each week–sometimes a few weeks in advance when I have to work them in around other events. It works! Having it on my calender means it’s happening!

  49. I’m actually a pretty rare case– I work out at a different time every day. I’ve found what works for me is flexibility and the ability to change up my workouts.

    And now I understand why every time I check Twitter at the crack of dawn, I already see you up and tweeting away 😉

    • thanks for sharing that Brittany. It’s amazing how different we all are and how we need to find what works for US.

  50. I dream all the time of being that person who works out in the morning. When I do it I feel great, but it’s just so hard for me to get myself out of bed. No matter how much sleep I get. So frustrating! Still I don’t just give up and refuse to work out. Instead I’ll head to the gym after work and I’ll join up with the fun “classes” and I’ll run or cycle between and after for even more fitness. I wish I could have my afternoons free to do whatever, but I’ve learned from the past lack of sleep = terrible work quality and I need to pay my bills. ha

  51. I am not a morning person. I am a mid afternoon person or later at night. I like the time I go to the gym because the gym is usually pretty bare and I have all the equipment I want to myself. Yes, I am selfish and I don’t care :p

  52. I don’t have a “specific time” of day that I work out, but at the beginning of the week I look at my schedule and plan which workouts I’m doing what day (and I never have a weather excuse because a)I’ll run in pouring rain and b) I have a treadmill and c) I have a gym membership. See, no excuses at all.) Then each morning, I make a very short “to do” list. Never more than 10 items (and some are simple like turn on the dishwasher) and my planned workout is always on there. When it actually happens will completely depend on meetings and weather and kid stuff, but I know by 7am every morning WHEN and WHAT exercise will happen that day.

  53. I normally work out after work, but that leaves room for skipping a workout if something comes up, so I have been working on getting up before work to get my cardio in, then I can lift weights after work!

  55. My hot tip? Teach fitness, then you have to show. And you want to. Having said that, if the class starts before 8:15 am, I might be on the stage, but my cueing skills will not have kicked in yet. ZZZZZzzz right foot in, left foot out, shake it all about, WAKE UP self!

  56. I used to work out at home on a home elliptical, because my baby was really small. Only recently, I have taken a gym membership. Mornings are best suited to me, because the family is still asleep, and I don’t feel like I’m not giving them my time. Also I lay out my clothes the night before and make a quick mental note of what to cook for the day, and what lunch to pack. So all that I have to do in the morning is wake up and act like clock work. Brush my teeth and hair, put on gym clothes and head out. then return to cook what is already planned. No time to stop and think makes me adhere to my plans better!!!

  57. I started working out the gym with a personal trainer. He started working at 10 am. I started working out at 10 am. I made friends at the gym who expected to see me there at 10 am. The trainer is long gone. The friends are still there.

    I work out at 10 am.

    Oddly -when I mention all this – I workout alone. But still see and visit with the friends.

  58. I worked out at midnight. Yep. Yesterday, the little one was sick and home from school so that throws a crimp in the schedule but I got it in dagnabit! I’m paying for it though. Great post xo

  59. I like your idea about starting out setting the time aside before you actually use it. Before I started working out int he mornings, I had begun to just get up 45 minutes early to have some me time and have a hot breakfast. It made a huge difference in my day once I got used to it and I really am still not a morning person, but morning workouts work for me. When I was already used to being up I transferred it over to workout time. My bus schedule works with my plans and with a little night before planning I can start my day off with exercise. Every once in a while when I need sleep I’ll skip a morning, but starting my day off with time for me gives me a sense of confidence and accomplishment for the rest of the day. It reminds me that I’m looking after myself even with all the craziness. Finding what works for me made a huge difference for me…I never would have guessed two years ago that I’d be a morning workout person 🙂

  61. I am an evening exerciser because the couch has a lot less magnetism than the bed. And the few times I have done the early morning thing (because I had evening commitments and needed to get it in somewhere), my body just didn’t respond as well.

    Ideally, I’d work out at about 10 a.m., but my part-time teaching job prohibits that. And the couple of classes that I adore at the gym are not at 10 a.m. Though maybe they have other classes I’d adore at 10, if I were able to go to them and check them out…

    With an infant on the scene, I work out whenever it’s available. I’ve been working on just doing body weight exercises here and there throughout the day, whenever I have a few minutes. Harder to remember to do than actually to do, but should work well once I’m in the habit of doing it…

  65. Rather than try to rearrange my life and try to “find” time, I just made some more by getting up earlier. Yeah it’s not for everyone but it gets easier the more you do it. The only thing I am sacrificing is whatever is on TV after 9:30pm

  67. It’s an appointment, for sure. I treat it like work. It can be rescheduled, but no cancelling in most cases. Occasionally, you call in sick, or go on vacation, but if you don’t show up on the regular, you get fired.

    As for staying motivated? I’ve found nothing better than signing up for a race/having a higher purpose than just fitness itself. 🙂

  69. My husband and I just recently started working out. I would actually love to work out in the mornings, but we already get up at 5, and that is hard enough most days. The only time we really have available to exercise is after the kids go to bed at night. Most nights go well and we are motivated enough to do it, but after getting up at 5, working all day, and then squeezing a couple hours in with the kids, some nights I am just too EXHAUSTED. So that is my hurdle. We try to push through and our work outs usually happen regardless, but on those nights when I feel like I may injure myself because of my level of exhaustion, we skip it.

    Thanks for the tips!

    • smart smart too. I believe we all know when we are honest with ourselves when we just wanna blow off a workout (been there. blown off that.) and when were are truly wiped.

      No matter the plans the latter calls for a rest day!

  71. I agree 100% that you have to have a standard time for your workout. I personally prefer to workout after work. I seem to have more energy that way. Everyone of course is very different. Some people have no juice left in the tank at that time and for them, mornings definitely would be better!

  73. I have found that in my own life, and especially in my girlfriend’s daily routine, that she tends to work out best after work, in the evening. The primary reason is she is awful about getting up early, and is not an AM person. Plus she doesn’t sleep so well to begin with and working out before bed has been shown to help folks like her sleep better. You absolutely have to go with what works for your natural body clock and schedule.

  74. I don’t know, I work part time, and have a totally random schedule, and I struggle to get up early in the AM to workout. I hope I can start to get more regularity in my workout schedule, I would probably get a lot more done that way!

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