How to keep your exercise routine moving forward

I’m asked a lot about how to stay consistent with exercising. Many people with whom I speak tell me about how they do great with their exercise routine for a couple weeks and then stop for a couple weeks only to negate the progress they made in the previous weeks of exercise. How do we stop the cycle and just maintain a consistent workout routine, especially now that the holidays are in full swing?

Did you remember playing the game red light, green light in grade school? If not, maybe you’re familiar with it from your kids or grandkids. If not, here’s how it goes: all of the kids line up side-by-side at one end of a field and the teacher stands at the other end facing them. When the teacher yells, “Green light,” all of the kids run towards the teacher. When the teacher yells, “Red light,” all of the kids stop. The first one to the teacher after the numerous series of “red light, green light” calls is the winner. What if, however, you were given the choice of either following the “red light, green light” pattern or continuing a moderate jog throughout the whole game? Kind of a yellow flashing light. Wouldn’t those jogging with the yellow light pass all of those who are stuck during the red light call? It’s kind of like a tortoise and the hare situation, and we know who won that race! So how do we get the flashing yellow light and bypass the reds and greens?

The primary variable that I’ve found with a lot of people who experience the start and stop workout routine is managing their expectations in a couple important areas.

The first thing I find with people who start an exercise routine and then stop for a couple weeks is that, many times, they’ve set unrealistic scheduling expectations for themselves. They want to start working out five days a week or lose 10 pounds in two weeks, when they have no experience in doing either before. We need to take a realistic look at our daily schedule and put exercise where it fits in there. But don’t start with five days a week if you’ve never done that before. Consistency comes with the small wins first! Schedule two to three days of exercise a week in your calendar and stick with it for three weeks. Once you have that routine down, add another day of exercise in your calendar if you feel like you can realistically achieve it. If not, try adding an additional 15-20 minutes to the two to three days of exercise you’ve already successfully worked into your routine. Managing your schedule expectations is especially important throughout the holidays, as our schedules can change so much with going out of town and family coming into town. So look ahead and plan accordingly as your schedule changes throughout the holidays.

The second thing I’ve found is setting unrealistic results expectations for themselves, which breaks down into two sections: exercise and diet. We set these grandiose expectations based on an event we have coming up or how we want to look in two weeks or two months, but sometimes we don’t have the exercise knowledge to get the results we want in a realistic timeframe. Can you lose 10 pounds in two weeks? Probably. With exercise alone? Probably not, but you’ll need it to get there. A lot of people who tell me about their weight loss goals often tell me that they want to start with just doing cardio for a month or so and then they’ll work their way into weight training. What they find is that they don’t see the results they want from cardio alone. Weight training actually helps burn fat faster than cardio alone and helps boost your metabolism so you’re burning more fat even when you’re resting. So a combination of both is best for gaining a healthier body while losing fat. There’s more to building a great exercise routine, and one of our certified personal trainers can help you put a plan in place to help you stay consistent and reach your goals. We offer two complimentary sessions to anyone who wants them.

The other side to this coin is the diet side. Many people start the exercise routine strong and don’t see results in the time they want because they haven’t changed their food intake. This is a major factor and can negate any exercise routine you’re engaged in. We hear a lot about the setbacks that fast food establishments provide with weight loss and a healthy lifestyle, but many times we overlook the healthy meal on our plates that there is just too much of. While chicken breast is better for you than a double cheeseburger, too much chicken breast on your plate will slow down the results you want to see and lead to frustration. Too much of anything will slow your results, no matter how healthy. We have a health coach who is offering a complimentary session to anyone interested in dialing in their diet.

Managing your expectations in these areas can help eliminate the “red light, green light” fitness game, and keep you on a consistent track to achieving your goals. If you need help in any of these areas, let us know how we can help!

Patrick McGaha Jr., member experience manager at Anytime Fitness, Winter Park, is dedicated to building a welcoming environment in the club, conducive to helping members and clients reach their health fitness goals. To get your fitness and nutrition related questions answered by a certified personal trainer, or for a free personal training session, call us at 321-972-5833 or email [email protected].