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On Finding Time to Work Out

When people say that they don’t have time to work out, they’re most likely wrong. I’ve been one of those people. Unless you’re an on-call ER doctor with a family at home and heavily-involved research in progress, it’s probably safe to say you do have pockets of time in your day in which you can fill with movement.

I know from experience that finding time to work out is possible. I’ve been a full-time college student with a full-time job and a social life before who found time to work out. I’ve been a newlywed with a new house to fix up, a new full-time job and a new marriage to tend to who found time to work out. I am now a full-time worker with many hobbies and goals (and at one time a side freelance job) and a son in the same fixer-upper who still finds time to work out. I do have days where I’m finally on the treadmill at 10:00 at night. I do have a million and one projects going on at one time that I have to set aside in order to get a sweat session in. But most days, I do have workouts scheduled into my daily planner–and I do them!

How? I make them a priority. After family and work, my workouts are of the utmost importance. Not because I’m vain or obsessive, but because I understand the necessity of exercise for a healthy body. I like the extra energy I get from it, the strength, the endurance and the bodily benefits I get from it. I never sacrifice meaningful time with my family for workouts, but I do sometimes set aside other less meaningful projects to sneak in some treadmill time. I walk on my lunch breaks at work, I walk or bike to and from work, and I also sweat it out after work at least three times per week. This is about growing stronger physically and mentally, breeding good health and carving out a healthy future. Those things are so so important! I would like to share a few personal tips that I’ve used to “make more time” in my day, so I can work out and accomplish other goals.

Really, you can use these tips to find the time to do almost anything that your heart truly desires. If you want to find time to start your own business, learn a new language, go back to school, or some other life-changing event, you can use these same time-savers to tackle your dreams.

1. Cut out TV. If there is one life lesson I’ve learned, it is this: if you have enough time to watch TV, you have enough time to take over the world. I’m not exaggerating. I would like this quote to go down in the quote history books with my name attached. The things you can accomplish in the time it takes to watch two full-length episodes of Grey’s Anatomy would probably astonish you. Honey Boo Boo is not going to get you any closer to your dream body or fulfilling life, believe me! If you do feel the need to watch TV (ahem!), you should pull up a mat or a treadmill and multitask. That’s even a rule that I’ve set for myself. If I’m going to watch some frothy reality show (Big IF), I make sure my butt is being productive while I’m at it. It’s perfectly OK to be a little indulgent if it’s your reward for breaking a sweat.

This is our new giant of a TV that I try not to spend time in front of, unless it’s a workout DVD.

2. Be intentional with your time. Take a good hard look at what you’re really spending your time on. Maybe record every activity you do for a week, or even one day. Then, see where you can prune your free time. Cruising Pinterest, reading gossip mags, and lying on the couch present prime opportunities to get moving. My guess is you’ll find many 1/2-hour or even 15-minute pockets of time when you could take a walk or even dance to the radio. Make a separate list of all those important tasks that would fulfill you, make your dreams into reality, or make your biceps pop. Work on weeding out the time suckers and substituting them for pieces of your wish list. Make a promise to yourself to be more intentional with your time rather than letting circumstances control it. Many of the things we spend our free time on are highly unnecessary.

3. Multi-task: If you really do love those gossip mags, give yourself permission to read them only on the treadmill. Or listen to some podcasts or book recordings while you’re pedalling away. Steal away for a few squats in the bathroom. Do your workout on your work lunch break. Jump rope while your dinner is simmering. Do three laps around the mall before you start your Christmas shopping. Do whatever it takes to blend your workouts into your daily life.

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4. Schedule it in: Schedule workouts into your day as you would a work meeting. Then, schedule your other things around it. I usually work out Mondays, Wednesdays and Fridays. So, I normally schedule doctor and dentist visits, play dates, dinner dates and other things on Tuesdays and Thursdays. Or I just switch workouts around a bit. They don’t get removed from the schedule, just moved. The point is that workouts should become a non-negotiable item in your planner. Once those habits are formed, they will be difficult to break.

5. Tunnel vision: At-home workouts are a danger zone for some people, including me sometimes. You start tidying up a corner of the house, folding laundry and suddenly you don’t have time to work out anymore. If working out at home is your only option, I suggest acquiring tunnel vision. You need to walk into your bedroom with purpose, change into your workout clothes, and plant yourself in your workout space while ignoring your peripheral vision. Just do it, as Nike would say. Don’t let all those familiar distractions deter you from obtaining a healthier body.

6. Go to bed a tad bit earlier: and then work out first thing in the morning. Check exercise off your list before too many other items overtake said to-do list. We all could stand to go to bed 15 minutes earlier.

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7. Incorporate the Kiddos: Mommas, I hear ya. It’s difficult to work out while the kids are around. Well, there’s no reason why working out and spending time with the kids need to be mutually exclusive. Hook up the bike trailer and go for a family bike ride. Have your Peanut throw punches too while you’re doing your TurboFire, like mine does. Sneak in a playground workout while your little one is running around. Find a reformer workout you can do on the trampoline. Or just workout next to your children as they’re playing. You’ll really be doing your kids a favor by showing them that working out is something normal, that we should be doing. My Peanut is learning this well. Fitness is just something that we do at our house. And hopefully one day he’ll never have to “find the time” to do it, he’ll just do it without thinking.

Our bikes, Daddy bike, mommy bike, baby bike

I hope this post has enlightened you to work out with what little time you think you have. This is especially helpful if your New Year’s resolutions are fitness-involved. Do you have any other secrets for sneaking in fitness?

Four Simple Goals Update

Things I always push myself to keep up with:

1. Tweezed eyebrows
2. Inbox, sent items, and deleted items all sorted away
3. Checking account balances
4. The stack of bill papers that need to be filed
5. Making the bed
6. Reading 15 mins to my son for school
7. Daily cleanup after son/hubster mess up the place.
8. Dishes
9. Updating my blog
10. Keeping up with phones and cameras full of pictures
11. Getting enough daily water
12. Getting up from my desk at hour intervals
13. Reading several chapters of the Bible
14. Planning out each snack and meal before work
15. Wiping up the counters
16. Keeping the stove-top spic and span (you can clean ANY of it with baking soda)
17. Three cardio and three strength sessions per week

…and on and on and on…

Sometimes I get so tied up in these small things that I forget to focus on the big things. Until everything is clean, I’m fed and watered, and my son has everything he needs for school the next day, I can’t concentrate on anything else. Maslow’s hierarchy of needs is in full effect once I get home from work. I’m trying to reach self-actualization, but get caught in the bottom two rungs most days.

How are you doing on your Four Simple Goals?

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I am actually doing really well on the checking account thing. At first, I started out in bad shape, letting receipts pile up and transactions slip by (which is not like me at all). By now, I’ve been checking my account balance at least once a week and keeping up pretty well with the daily ebb and flow of the budget. It feels good to always know right where we’re at.

I also have been trying to keep up with all those little messy spots in my house. I can’t say I’ve been tackling one per week, but I am doing great things with my space. We recently got a new TV, which required a new TV stand. I got to choose an antique-looking horizontal dresser from the thrift store that fit everything I needed it to fit and doesn’t block the windows. A simple sanding and re-finishing (we actually had the right color at home) of the top and it was perfection! These small projects have given me much more breathing room. And I have to say, I’ve been taking loads of unneeded items to the thrift store and I haven’t really been buying anything new lately, so the house cleansing is balanced in favor of extra space.

The last two things I have admittedly not been very committed to. I do move around throughout the day at work, and I always walk on my lunch break, but getting up from my desk at certain intervals just seems anal. I’m ok with not being anal about this goal.

I have also been neglecting my Art Journal. I love the idea of an art journal, but there just aren’t enough hours in the day. Cliche, I know. But with all those expectations of myself that I listed above, art journaling does not get the attention it deserves. I also have a different, more purposeful journaling idea in mind that I want to tackle first.

Since I’m off of work now until after the new year, I will be setting my eyes on some new goals for the coming year. I am not the type of person that thinks the only time to plan goals is in on New Year’s Day. And I never abandon my goals by mid-January. I just think it’s a great time to evaluate the culmination of one year and use the accomplishments of the year past to perpetuate even better things in the coming year.

I will also be ordering an Etsy print and a new checkbook cover because I think I deserve them for dedicating so much energy to keeping our home and finances in order.

What are you New Year’s Resolutions? Did anyone else complete Elsie’s challenge?

Resolutions for Happiness

Last year I wrote a great article outlining ways to stay on top of your resolutions. I also blogged about how I don’t think resolutions need to be confined to one day of the year. I believe we can start over any day, any second of any day.

This year, I’m approaching resolutions from a “what makes me happy” standpoint. I’m going to make it a point to enrich my life this year, not trouble myself too much with where I’m falling short.

I did some, what I like to call, stream-of-consciousness journaling. I was grabbing papers out of the recycle bin and bits of fabric from the craft room floor to piece together the pages. Here is a personal peek inside the pages:

I have a terrible habit of collecting things and “saving them” for a good time. Sometimes I save them to the point that they’re outdated or no longer suit my taste. For instance, I have a whole package of 8-1/2″ x 11″ scrapbook paper from high school that I collected bit by bit. I find some of the patterns horrifying now and I’ve since graduated to the standard 12″x12″ scrapbook anyhow. I am still inclined to save beautiful fabrics for that “ideal” project and expensive face cream for the night before special parties. Instead, this year, I’m going to make a concerted effort to enjoy the things I find beautiful NOW!

I also did some season-specific pages, outlining the things that I want to do in the summer and the winter, like “perfect a Sangria recipe” in summer and “morning jump rope/stretches to get warm” in winter. My whole heart felt lighter as I was brainstorming all these things that bring me pleasure. I want to remember to indulge in these special things with each passing month. In fact, I’m so eager about them, I want to do them all today!

I even did a “Do the things I Love” page, listing my top sources of pleasure, so that I don’t forget to make space for them in my daily routine.

And I plan to do my favorite things by implementing a 10-min increment plan. You know, all those 10 minute chunks of time we let slip away each day? Well, I’m going to squirrel them away and work my hardest to bring some of my dreams to fruition. There’s a lot you can make, research about, see or sweat off in 10 minutes. Even parts of those “things I love” from the list above can be managed in 10 minutes.

I also set some fun fitness, finance and romance goals. And I have a page listing what I could be doing daily, weekly and monthly to achieve my dreams. This process is like therapy! I suggest giving it a try. In fact, “dream planning” is now on my list of weekly goals, along with picking out my weekly workouts, and checking in on the family budget. Ahhh, sounds perfect.

What are your plans for 2012?

Resolutions Smesolutions

I may have mentioned before that I’m not a huge fan of New Year’s resolutions. I think that it’s important to recognize that you are fully capable of making a resolution right this second, this very day of the year, this singular moment before the next bite reaches your mouth. I think that the “I’ll start on Monday” mentality is, please forgive me, lazy. It’s a giant excuse not to take control of your own habits, bodies, responsibilities and health that you have full authority over. I like to keep in the practice of making resolutions the second I think of them. I don’t wait until Monday, I begin with my next meal or transaction.

However, I do appreciate the freshness that the New Year offers. The feeling of vitality all around you, the fresh outlook, that sense of starting over. Plus every business everywhere capitalizes on the New Year, so you might as well take advantage of those gym fee waivers and exercise equipment sales if you’re going that route.

I would like to offer a few tips from my own experience at forming New Year’s resolutions every year since I’ve understood the concept. Hey, just because I don’t agree with waiting until the New Year to tackle your ambitions doesn’t mean that I don’t like to use the date as a great time to re-evaluate where I’m going. So, my advice is to try to:

1. Practice your New Year’s resolutions a week or more in advance. This gives you a chance to work out the kinks, rework your schedule, and adjust the picture before you even start. If you plunge ahead on Jan 1 without any practice, it’s all too easy to fall for the all-or-nothing cop-out. My resolution for 2011 is to read through the Bible and I started in November so that I have plenty of “padding” for those days I know I’ll miss. Given enough time, I was able to find this Bible podcast and these complementary sermons that I can listen to while I’m working. Through this early trial, I also figured out that reading two Bible companions in tandem with the Bible readings is overkill and I know I cannot dedicate myself to that much cross-referencing and reading right now.

2. Jot down every obstacle you can foresee on one side of a piece of paper. On the other side, brainstorm solutions for overcoming those obstacles. Without a Plan B, failure will be that much easier. On the other hand, if you know exactly what your action plan will be, you won’t hesitate to keep going. There WILL be obstacles.

3. Write about your efforts, vocalize your goals, and gather your cheerleaders. If you keep your resolutions inside your head, you have only yourself to hold you accountable. When you put your plan in print, you are solidifying it and making it real. You are reminded of your efforts with every glance where memory may have failed you. Start a blog centered around your resolutions like her, write a few goals on a Post-it® attached to your computer screen, or enlist a friend to check in on you. The more you talk about it, the more concrete the idea will be in your mind.

4. Visualize yourself successfully completely your goals with every inch of your being. Taste the sweat, hear the crowd cheering and those compliments, touch the rope at the finish line, see yourself in your new fitted clothes and experience the entire thing down to the sensory details. If in your mind you’ve already succeeded, then you know for sure that success is not impossible. And once you immerse yourself in that feeling of accomplishment, nothing will stop you from getting there. It feels too good.

5. Do some research. It’s a whole lot easier to jump into something on Jan 1 when you know what will be expected of you. Print off that 5k training plan, read others’ success stories, track your spending for a month or two before implementing a budget, and become familiar with the terms and equipment at the gym so you can nail your resolutions head-on, without hesitation. Know exactly what you’re getting yourself into–or out of!

6. But don’t over-plan! You are not likely to be successful at losing weight if you immediately plan to track every morsel down to the almond, subscribe to three magazines, join every online weight loss community you come across, buy piles of complicated equipment, join a gym and forgo entire food groups unless you have some sort of rare iron-clad dedication. You’re setting yourself up for failure if you plan to form a million new habits at once. The most successful dieters use baby steps to achieve their goals. Implement one new measurable strategy per week such as drinking two extra glasses of water, walking 2,000 extra steps, putting away 25 extra dollars, sending out three extra resumes, or using a smaller dinner plate. Continue with what works, chuck what doesn’t. I can practically guarantee that by December, or maybe even July, you will reap the rewards of all those baby steps put together.

7. Don’t let your imperfections or shortcomings derail your entire plan. Who says you can’t change or rewrite your goals in February to better suit your lifestyle? Certainly not me!

Flabby Abs Beware

I just read a great tip that I thought I’d pass along. The article I read was sort of about keeping New Year’s resolutions, but it really deals with forming healthy habits any time of year.

They key is to become emotionally attached to your goal. Don’t just say “I’m going to lose 20 lbs.” Think about how you’ll feel when you’re you’re that much lighter. Think about what you’ll be able to do or do better when that load is lifted, such as run up the stairs, fit into a beautiful dress, touch your toes, prevent a disease, run a 5K, enjoy people’s company without giving any thought to how you look, etc.

When you do work out or eat healthfully, think about how great you feel afterwards. How your lungs expand to capacity and your muscles push out against your skin. You enjoy a greater awareness of your body’s capabilities. Think of how your skin pinkens and your blood pumps like brand new.

Take this tip to another level with active visualization. I’ve been reading a lot lately about how the world’s highest achievers, including Olympic athletes, have a visualization habit in common. Before competitions, they visualize participating and completing their sport with a flawless, victorious ending. Create a vision board, write a letter to yourself, or create an “achievement” journal. Every one of these things connects you emotionally to your body and goals. It becomes increasingly difficult to quit when you’ve become emotionally attached to your goals.