Ok folks, I have a confession to make. I didn’t run this weekend, nor did I exercise either. I haven’t had a weekend like that in some time. Do I feel bad? Not really. A little guilty perhaps. But the calendar says it’s Monday and for me, that’s the time to get back on the fitness grind.
For many folks, Monday’s are a drag. But they don’t have to be. They can also be the start of a new beginning, especially for someone who has been away from the fitness game for a while. If you don’t know where to start, it’s ok. Start by making simple decisions in your daily routine that are different from what you’re doing now. Here are some simple examples:
- If you commute to work, get off a stop earlier than you usually do and walk the rest of the way. Tomorrow do the same and perhaps add the return trip also.
- Drink coffee? Soda? Start to cut back the sugar. Sugar can pack on the pounds and if your trying to lose them, sugar will help.
- Look at your daily habits. Do you really need to binge watch all of those shows on Netflix on Hulu? Ask yourself how much time you spend daily on shows and start replacing that time with exercise. Walks, runs, trips to the gym. Anything is better than self-imposed Netflix marathons.
- Guilty of ordering take out? Don’t do it this week. Look over your diet and make healthier decisions.
- Add veggies to everything – breakfast, lunch, dinner and slowly cut out the carbs. It goes a long way – trust me!
- A lot of us have iphones – use the apple health app! Count your steps, track what you eat. It’s such a useful tool that is already on your phone but people don’t use it! Try it!
Of course, I highly recommend running to anyone looking for a longer term plan to feel better. My favorite recommendation for beginners, schedule yourself to take part in a 5k race in the next 3 months. That’s 3.1 miles. That gives you 3 months to get your body used to running 3.1 miles. Start out light. Jog a mile a few days a week for the first couple of weeks. Then increase it to 1.5 miles and then gradually increase it each week. In your practices leading up to race day work up to running 4 miles max. If you can get two or three 4 mile runs in then a 5k on race day will be easy! But listen to your body and progress accordingly. If running is new to you make sure you stretch properly before and after and if you feel pain, not soreness, take a couple of days off before resuming.
Monday’s should not be looked at as doom and gloom! It’s time to start a new routine! I gave you a couple of examples of how to start a new routine but ultimately its up to you to figure out what it is that you need to change!
Just promise me one thing – that you will make today a better day than yesterday!