Is working out at the bottom of your list?

Hello friends. I’m so happy you’re here!

Does this sound like you?

Women often say lack of time is the top reason that they don’t work out. Training is at the bottom of the list, as if it’s a luxury.

I know. I do it too.

Juggling a gazillion things, some self-inflicted, some non-negotiable, and it’s hard to prioritize. Making time to work out isn’t easy, and it sometimes seems impossible. I think a lot of us need to to be willing to put our needs at the top of the list.

Is working out at the bottom of your list? It’s not just gender stereotyping that women tend to be socialized to prioritize daily tasks, obligations and the needs of others ahead of their own wellbeing.

In the morning I get dressed to work out. Hours later, still wearing the same clothes, after client sessions, classes, running errands, face timing with kids, and meetings, I’m still trying to “find”  time for the workout. It happens. I feel so great when I finally get that workout in the evening, but I feel really fantastic when I work out before the other distractions and commitments start to pile up.

Don’t wait. We all have commitments. There are always distractions.

It’s weird human nature not to do what’s good for us. Among Mark Twain’s many astute quotes,“To promise not to do a thing is the surest way in the world to make a body want to go and do that very thing.” And the opposite is also true. When we promise to do something good for us, that might be exactly the thing we don’t do. What a phenomenon.

Honestly, the biggest hurdle is getting started. Once I get going I never regret a workout.

What works for me: focused strength work a couple or 3 times a week, about 30 minutes each session (yes, sometimes at the very end of the day). I lead and participate in my virtual classes 4 times a week, I walk every day, take stairs two-at-a-time, ride a bike for transportation, but truth: I spend a lot of time sitting on my butt in front of the computer. I don’t have my own coach at the moment, so I need to be disciplined. We’re all a work in progress forever. I have a much harder time being consistent when I am only accountable to myself. But still, however you manage to get time for yourself, train smart and make the most of the time that you allocate.

It helps to be held accountable. When I’ve hired my own coach (for cycling events, and powerlifting competitions), I set up regular sessions, show up consistently, and perform, trusting the coach to help me realize my goal. It’s always worth every dollar.

In-person training, and virtual training clients are all seeing results. One virtual client has become so strong that she’s now using a bucket of bricks as a makeshift kettlebell! Another virtual client has a tiny office space at home, and uses a heavy suitcase filled with books. His strength and mobility continue to improve, and we’re gonna need a bigger suitcase!

So what should you do? First, can you make the commitment and be consistent? I know, I know. Life gets in the way. The message here is that you matter, and strength and mobility training will serve you for the rest of your life. Make time to do it. Train now for the person you want to be in your 70s, 80s, and 90s.

Everyone benefits from 2-3 strength sessions a week, mobility moves, plus some HIIT (high intensity interval training). 10,000 steps aren’t as important as high intensity in more frequent shorter walks, which are more practical anyway. Running, swimming, cycling, skiing, rowing and any fun activities are great, if you have time.

KISS: Keep It Small and Simple. Set yourself up to succeed — set small, achievable (simple and realistic) goals. Small changes can make a big difference.

If you can’t get to a gym or a training facility, and if you find it hard to be dedicated on your own, consider virtual training with basic equipment. Accountability plus consistency = results.

Fitting in time for strength and movement can seem daunting. But even with time constraints we can all do things to stay strong, mobile and fit to live well and perform for the long game.

Onward~

x

Polli