Better Health & Living
Fitness Tricks From the Experts
25 real-life ways to stay motivated--and moving!
Published in fitness •moves_we_love | 0 Comments, Talk about this article »
Do fitness pros ever blow off their workouts? Sure, but not often. They’ve found ways to make activity as much a part of their daily life as eating. We asked nine of them to share their secrets for staying motivated with us.
1 Have a standing appointment.
“Having a set exercise time takes the thinking—and excuse-making—out of it,” says Judy Kruger, PhD, an epidemiologist at the Centers for Disease Control and Prevention in Atlanta. Dr. Kruger hits the gym, “no ifs, ands, or buts,” every weekday at 6:15 a.m.
2Be good to go.
“I load my gym bag every evening so it’s ready in the morning,” says Maureen “Mo” Hagan, a fitness instructor, personal trainer, and vice president of operations for GoodLife Fitness Clubs in Ontario, Canada.
3 Do the fun stuff.
Jan Schroeder, PhD, an exercise physiologist and associate professor of kinesiology at California State University in Long Beach, regularly goes surfing, biking, and hiking with her husband and 6-year-old son. “These are activities we enjoy, so exercising isn’t a chore,” she says.
4 Chunk it.
Don’t have a spare hour? When her schedule gets crazy, Shannon Griffiths-Fable, a personal trainer and instructor in Boulder, Colorado, does 15-minute mini-workouts, including walking her dog in the morning, jumping on the elliptical trainer at lunch, and taking a bike ride after dinner, thus squeezing an admirable 45 minutes of exercise into her day.
5 Plan ahead.
“Rather than planning one goal at a time, I always have a ‘next’ event to keep me motivated,” says Ann McDermott, PhD, a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston and a competitive swimmer. “Keeping at least two things on my calendar helps keep me from taking too long a break from exercise,” says Dr. McDermott, who is currently training for two swimming competitions four months apart.
6 Have a contingency strategy.
“Keeping an alternative activity in my back pocket means I rarely skip a workout,” says Dr. McDermott, who walks at the gym in bad weather.
7 Spice it up.
“When I feel bored with my routine, I don’t force it—I change it,” says Holly Wyatt, MD, assistant professor of medicine at the University of Colorado Health Sciences Center in Denver. “I’ll run my regular route backward, or I’ll try something new,” says Dr. Wyatt, who recently revved up her regimen by taking a boot camp class taught by a Marine drill sergeant.
8Have a Bosu.
Half stability ball, half step, this balance trainer can be used for strength or cardio workouts, and it’s a favorite of Dr. Gallagher. “I’ll use it dome side up for lunges and squats and then flip it over and do pushups,” she says. To order, visit www.bosu.com.
9 Don’t get waylaid.
“If someone catches me on the way to a workout, I tell them I can’t chat because I have an appointment. They don’t know if I’m meeting my accountant, having a business lunch, or getting my teeth cleaned,” says Hagan. “If I had to explain myself, I might not ever get out the door.”
10 Feed off group energy.
“My swim-mates and I commit to going to the gym on certain days. You can sit in the corner and read if you don’t feel like working out, but you have to show up,” says Dr. McDermott. “Getting there is the biggest part of the battle.”
11 Calculate averages.
Rather than looking at how many times you exercise in a given week, focus on monthly averages, suggests Michele Olson, PhD, professor of exercise science at Auburn University in Alabama. “Looking at the big picture helps me not get discouraged if I miss a workout or two during a busy week,” she says.
12 Schedule a fitness trip.
“When I’ve been off-track, I’ve planned a fun fitness goal to get going again,” says Dr. Wyatt, who spent three months getting in shape for a hike up Mount Kilimanjaro in Africa last summer.
13 Jump rope.
This kid activity is a hoot, but it’s also a high-level cardio and bone-building exercise, says Lisa Coors, a personal trainer in Cincinnati.
14 Have a hero.
“I train with a phenomenal runner. I make a point of inviting her out for coffee just to hear her talk about her love of running,” says Coors. “It always inspires me to stick to my running.”
15Glide!
For a new twist on at-home aerobics, Griffiths-Fable suggests gliding disks. “It’s sort of like rollerblading in place,” she says of the plastic saucers that slip under the soles of your shoes. For disk and DVD ordering information, visit www.glidingpro.com.
16 Be vocal.
“I write down my goals and hang them on my fridge, and I tell my husband, my trainer, and my friends about my plans,” says Hagan. “Voicing my aspirations strengthens my commitment.”
17 Find You-ga.
Yoga is a great addition to any fitness program, but it comes in many varieties, so take the time to find a class that fits your needs, says Kara Gallagher, PhD, assistant professor of exercise physiology at the University of Louisville in Kentucky. “Sometimes I seek a class that focuses on relaxation and flexibility, other times I want more of a strength-building routine,” she says.
18 Pick a card.
For low-energy days, Dr. McDermott keeps five workouts written on index cards in her gym bag. “I choose the workout that’s most appealing to me on that day,” she says.>
19 Be positive.
“At the end of our swimming sessions, my teammates and I take a moment to tell each other something positive about our workout,” says Dr. McDermott. “It really keeps us motivated.”
20 Listen to your bod.
“When I feel drained, I don’t push,” says Dr. Olson. It’s important to realize that there are days when your body needs gentle movement like tai chi, not a 5K run.
21 Hire a trainer.
“Working out with a personal trainer challenges me to try harder than I would on my own,” says Hagan, who treats herself to twice-weekly sessions with a trainer.
22 Be an early exerciser.
“If I notice that I’m missing workouts, it’s usually because I’ve been trying to exercise in the evenings, when unexpected obligations are more likely to get in the way of fitness,” says Dr. Gallagher. “That’s when I pull out my calendar and recommit to a.m. workouts.”
23 Multitask.
“When I’m feeling overwhelmed with deadlines, I’ll do double duty by reading reports while I ride my stationary bike,” says Griffiths-Fable. While she doesn’t recommend juggling tasks during every workout—studies show that none of us do anything well when we try to do too much—once or twice a week is fine.
24 Schedule breaks.
“When I feel burnt out on exercise, I take a couple days completely off,” says Coors. “Resting helps me reenergize.” Planning downtime in your workout schedule gives your body recovery time and protects you from injury, says Dr. McDermott.
25 Create annual traditions.
“Make a 5 or 10K walk or run an annual event to keep you involved in your exercise routine,” says Dr. Schroeder, who never misses the yearly breast cancer race in her town.
More Print-out Posters
3 Weeks To A Sculpted Body
Posted by Marianne McGinnisMoves To Boost Your Immune System
Posted by Marianne McGinnisWorkout Clothes You'll Wear
Posted by Dana SullivanBuild A Better Body
Posted by Marianne McGinnis5 Great Exercises Nobody Does
Posted by Mike Mejia
» Advertisement «