Get Off Your Ahem And Move
Tuesday, April 07, 2009
Exercise came into my (adult) life again when I found Spark People. I started off very slowly with a 15 minutes NO EXCUSES plan to add some movement into my life. I was very sedentary, and it could go weeks between my walks before I was Sparked, so one of my fast break goals was to do 15 minute of something every day. I still keep to that rule.
Another life changing rule I have is to let no more than two days go between each time I work out enough to get sweaty.
After almost a year I have added several fun things into this mix, things I never thought I could learn to enjoy: I have done the Couch to 5K program and keep on waddling (running/walking). I've signed up to do my first 5K race in June. I have started taking spinning classes at my gym. I'm also doing full body strength program at my gym, advancing to free weights after a few months on the strength machines.
I have several things to help me keep the "no excuses" exercise rules.
My pedometer was one of the first rewards I got for myself. It helps me keep track of how many steps, and I aim for 10000 each day, with about 30 minutes of those aerobic.
Another great motivator for me is the Christmas gift from my darling this year, my Polar HRM. It is invaluable and I can't understand how I could work out without one for half a year! It helps me keep track of calories burned and it's great when I am awarded a trophy for fulfilling the weeks targets.
My darling is my best motivator! He helps to push me out if I feel lazy (and I do the same for him!) We have started exercising together and it keeps it fun, we socialize and get closer and share the amazing feeling of having done something good for ourselves when we are done for the day.
GOYAAM (Get Off Your Ahem And Move) is not only a great mantra, it is a great spark team and offers so much motivation! Having Spark buddies and team members in your corner rooting for you and cheering you on helps a lot when it comes to actually DOING, and getting past that "doorstep mile".
Tracking and noticing all kinds of progress is vital! I enjoy keeping track and documenting my journey to health. I track weight lost, centimeters lost, new clothes sizes, higher resistance on my Strength program, longer runs possible and all kinds of small victories along the way. I share a spreadsheet with two spark buddies where we keep track of calories burned on our HRM's every day/week, and our goal is to get to 100000 calories burned in 2009. I'm well on my way there.
Feeling fitter and more energetic is its own reward for moving and shaking it, and that happened quite quickly for me. I noticed big changes in my stamina quite early on, and it has spurred me on! I now feel edgy and out of sorts if I haven't exercised in a while.