Starting an Exercise Plan

With summer coming to an end faster than you can say pumpkin spice, you might be frustrated that your exercise goals have not come to fruition. People do not always see exercise as an empowered change. To ensure a solid program, change is needed. You need to change your time management (visit our prior blog on creating a life schedule), possibly your sleep schedule, home schedule and even your nutrition. It's not always as easy as putting on a pair of shoes and go out walking. So what happened? Why were your goals not reached? What authentic information can you gather as to your physical and personal limiting factors that created roadblocks? It is time to get those out of the way and empower the change within you and create a plan that will ensure success.

Step 1: Gathering authentic information. Clearly identify what impeded your success. In this step, ask yourself the following:

• Did I choose the right exercise for me? (Gym versus group versus solo). This aspect can make a tremendous different to your success. You own your exercise so don't blame your friend if they commited and didn't show up. Honor that piece of information and use if for your new plan.

• Were the classes at the gym harder than you thought? We all get excited when we start exercising and have the tendency to go out too fast. How can you harness that energy this time to your advantage?

• Do you love the ease of exercising alone but need motivation to get up in the morning? Maybe you would find improved success in the evening. Use your authentic information gathering to answer these questions clearly and truthfully before moving to step 2.

Step 2: Identifying personal and physical limiting factors. Personal factors include time, support, readiness and knowledge. How did each of these effect your exercise program in a way you did not consider? In the health coaching field, it is common for me to hear the following realizations.

• I thought I would have more time at night to workout but when I get home I'm tired.

• I didn't share my goals with my (husband, wife, boss) and so they didn't understand how much I wanted to do this.

• I figured that since I was changing jobs and my schedule was flexible I could start an exercise routine.

• Everyone said it was a great gym. No one told me how crowded it was and that their classes were limited to during the day.

Physical factors include space, money, weather and transportation. Money and weather being the biggest factors when it comes to exercise.

• I thought if I joined a gym the payments would motivate me to go.

• I love to workout outside but when it rains or is hot, I didn't take into consideration where I would then exercise.

Evaluate each item There may be more for you to consider. Remember, you are not making judgement. Do not label these pieces of information as good or bad. They are only authentic data points to help you identify obstructions so you can move them out of your way.

Steps 3: Take what you have learned and put your thoughts into action.

Write each of these roadblocks on a piece of paper. The left side is the limiting factor and the right side is the change that needs to be made to empower your success. For example, if you love to exercise outdoors but realize this was a challenge in the hot & humid summer, write down plan B when those days happen. If you need a support group but your friend let you down, can you identify another group or maybe 2-3 friends so if one can't make it you still have accountability. Did the gym membership payments not motivate you? Maybe your employer offers free classes or reduced fees to a local fitness center. Use the money you have saved to reward yourself (more in step 5).

Step 4: Write down your exercise plan and commit to it. Let me say this again as I believe it is a powerful tool. WRITE DOWN your exercise plan and commit to it. You can use an EXCEL spreadsheet labeling Monday - Sunday on the top and list below your plan for each day below. This should include the type of exercise, duration and time of day. Do not leave these three elements off your schedule. I highly recommend physically checking each one off (smiley face emoji stickers are fun but a pen or highlighter will work) so you visually witness your success. Any planner will do so make it one you enjoy and is easy.

Step 5: Reward yourself. Rewards are an important aspect for continued success. Everyone likes something fun to look forward to. I recommend rewards that are not food based (well, not all the rewards should include food). Popular examples are new workout cloths & shoes, subscriptions to exercise or lifestyle magazines, gym memberships and a spa day. It can be anything that you find motivational and personal to you.

Using authentic data to determine your prior barriers to success permits you to next put your thoughts into action by creating a plan that removes these obstacles and creates success. In this success you will find empowerment to continue. Celebrate that empowerment and success with reward. You deserve it. So go make it happen. I would love to hear from you in the comments or contact EnVos Living from the home page. You got this !!!!