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Couch Potato Workout Tips!
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Linda Spangle, RN, MAeDiets Contributor
You were doing so well with your exercise program, but then something happened. A bad cold, a few rainy days, and there went your motivation. You keep trying to get started again, but nothing works.
When you can't seem to budge off the couch, use these ideas to jump-start yourself and get back into a routine.
1. Just do something, then you're started!
When your exercise program feels like a distant memory, tell yourself to "just do something, then you're started!" Even the smallest action can be enough to break through the inertia and get yourself unstuck. All you need is one positive step -- take one walk, eat one healthy meal -- then mentally acknowledge that you're over the hump.
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2. Do it for three days
With whatever step you've taken, repeat it for a minimum of three days in a row. Once you sustain a positive action for at least three days, you'll regain your confidence and start feeling back in control. You can return to this concept and perk up your motivation again and again. Just take one step, stick with it for three days, and you'll be back in the groove.
3. 10-minute solution
Getting started is half the battle. But what if you don't "feel" like exercising again the next day? Any time your motivation lags, make a deal with yourself that you only have to exercise for 10 minutes, and after that, you can quit. Then go do it. Sometimes at the end of ten minutes, you'll be relieved it's over and you'll stop. But other times, you'll feel better and you might decide to keep going longer. Either way, you're a success!
4. Find new tricks
Instead of waiting for motivation to hit, learn how to build it yourself. To do this, invent new tricks and create fresh ideas that will inspire you toward action. For example, to boost your workout program, plan to set your alarm, lay out your exercise clothes, put a water bottle in the refrigerator and buy a new CD of energizing music. Anytime when you don't feel like exercising, reach for this list, and rev back up.
5. Do it anyway
You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment. In the same way, if you're not in the mood for exercising or eating right, tell yourself to do it anyway.
Then skip the leftover chocolate cake and eat your fruit instead. Get off the couch and put on your workout shoes. Each day, take a few steps that will move you forward, even if you don't feel like it. When you are truly committed to your goals, you can skip the excuses and do it anyway!
What are some of the things you do to get out of couch-potato mode? Let us know how you get motivated below...
Linda Spangle, RN, MA is author of 100 Days of Weight Loss. For more information on Spangle and her inspirational book, go to www.100DaysChallenge.com.
Comment by 
Stephanie Quilao said... - Tuesday, February 26, 2008 5:28:00 PM
I find that if I can just put on my workout shoes then I can get motivated to move.
Comment by 
Susan said... - Thursday, February 28, 2008 4:25:00 AM
I had tried to motivate myself to do things on my own, at home for years and years and was never able to motivate myself. Last year, after my husband was diagnosed with severe heart problems I decided that I needed to take some serious preventative action for myself. So,I signed up for (and paid in advance) a year-long membership at the local fitness/wellness center. Personal trainers are a part of the package. Because of this, and the fact that the center is quite small, an advance appointment is required. Now, whenever I don't feel like going, I have to break the appointment (also in advance). Plus, the thought that I have already paid for the sessions motivates me to get my money's worth. Additionally, having personal trainers helps because they ask where you have been if you miss a couple of sessions. This is perhaps a bit more expensive, but I look the money spent on this as savings...it's cheaper than a heart attack! That's also a great motivator.
Comment by said... - Thursday, February 28, 2008 7:54:00 AM
One thing that works for me is in the morning I put an old DVD of Sandford and Son, All in the Family, they last for approx 25 minutes without the commercials. I get on my Treadmill and walk for 25 minutes while watching it. Actually my treadmill is in the room with my computer and my computer plays DVD's. Before you know it the workout is over and I had a laugh for the day. You can use any DVD that you like. This is what I need to motivate me. I look forward to watching it the next day.
Comment by said... - Thursday, February 28, 2008 10:18:00 AM
Here's what I do - I come home from work and put on my workout clothes so that I am ready to go at a moment's notice so that when I think to myself, let's get moving, when I get up from the couch, all I need to do is grab the keys and go. It has been working very well!!
Comment by ingrid said... - Thursday, February 28, 2008 7:35:00 PM
I for one when I want to work out I have a friend to do that with or most of the times my boyfriend who makes sure that I stay on track even if that means that once in a while I will be seen having a coffee and holding a brownie since I am in my early 20s and yes I also want to take care of myself.I have on both my parents' sides high blood pressure,heart disease related problems and high bood levels so therefore I do not want to be 40 and have diabetes nor have a stroke.When I work out I work out intensely in part because I know when my fitness classes are therefore in the morning I dress up in work out clothes,go to class,eat and then work out!For me it has worked really well and I am proud that I am sticking to my plans!-ingrid
Comment by Shnib Snuff said... - Friday, February 29, 2008 8:54:00 AM
My motivation is the park right in front of the office building where I work in, and people jogging in it. Seeing those people be able to jog makes me so envious of them. So I decided if they can, why can't I? But if rain starts pouring in, well I just plug in some music and dance!
Comment by donna said... - Friday, February 29, 2008 12:38:00 PM
We uses commercials as a means to get started. Like for example when free credit report.com commercial comes on we have to get up and do toe touches. Then when a gieco commercial comes on it's on to push-ups, car commercials get setups and so on. It's a way to get our exericse in without having to necessarily miss our tv time either. (we only have 2 hours a night that it is on and the rest of the days are busy with projects and work).
I also play music when I am on my computer and dance while reading emails.
Comment by 03dansamus said... - Saturday, March 01, 2008 3:53:00 PM
I love to dance but at my age I do not do it anymore in Public. Every morning I turn on to 50's music or fast moving music and dance for 30 minutes. this helps me to get going and raises my pulse.
Comment by susanw said... - Wednesday, March 05, 2008 11:03:00 AM
I find it useful to have a backup plan (or 2). If I tell myself I don't have time for the gym, then I HAVE to walk for 1/2 hr that day, or I HAVE to walk the dog 15 min. longer. On a rainy day, the gym starts looking better and better!
Comment by said... - Friday, March 07, 2008 5:11:00 PM
My motivation are my two dogs. I have a 12 yr old golden that needs a daily walk for his arthritis and a 3 yr old terrier that needs a daily walk so she won't bounce off the walls. We walk at sunrise - so I have time for a run or treadmill also.
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