exercise every day

How I did it:

Before
 


Day 71

• I initially committed to one month only.  Breaking it up into
  chunks makes this goal SO much more doable.  After I passed 30 days, I
  committed to 60 days, then 90 days and now I'm onto 120 days.
• I thought only about today.  Instead of thinking of this goal as
  a whole, I only thought about TODAY.  "What can I accomplish TODAY?" I'd
  ask.  I put off tomorrow until tomorrow because when you live in the future,
  that's when worries and negativity creep in.
• I worked out at the same time most days.  Just like 6 pm means
  dinner, when the clock struck 4 pm, I knew it was time for me to work out. 
  I had to work out at a different time on the weekends, but for the most
  part, this was a huge factor in how got successful with this goal.
• I found new challenges.  This helped daily workouts more
  exciting!  I started small by "mastering" 2 miles/day (around 30 minutes
  total).  When that got super easy, I was inspired by the
  10,000 Steps A Day
  Program to increase my walking routine from 2 to 3 then 4 then 5 miles
  day and then eventually 6 miles.  Eventually, I added the
  
  Couch to 5K Program, mixed in strength training and then now I'm doing the One Hour Runner program.  The point is, I had mini-goals and changed
  my routine around to make things fresh and interesting, but the challenges
  were never so difficult that I felt discouraged.  Every challenge
  accomplished was met with enthusiasm to attain a new mini-goal.
• I had different methods to combat lack of motivation.  If it I
  was not in the "mood," I'd visualize myself working out or look at my "fat"
  pics.  If that still didn't work, when the time came, I'd put on my workout
  clothes anyway just to put it on.  If that felt good, then I'd put on my
  sneakers.  By the time I'm lacing up, I'm pretty pumped to go work up a
  sweat - this method worked for me every time!
• I blogged about it.  I recorded my progress on 43things.com along
  with my own blog.  I also logged my miles in on runningahead.com.  The
  encouragement and support really helps!

Lessons & tips:

1. Commit to one month in the beginning.  Working out every day may
   NOT be for you, but if you try it for a month, you'll get a good feel as to
   whether or incorporating this new habit into your life is the best for you. 
   If you decided to continue after one month, go for a second month and then a
   third month, etc.  Committing to it one month at a time makes this seem less
   overwhelming.
2. Workout at the same time most days.  This is SO extremely helpful
   to make it as much of a routine as brushing your teeth before bed.  After a
   month, you'd be amazed how revved up you may get the clock strikes at that
   particular hour.
3. Plan your workout routine.  This takes the thought process out of
   working out, which means less head trips.  :)  Also, daily workouts mean
   less time for your body to recuperate, so you decide to do high intensity workouts/strength training, incorporate low-intensity workouts in between
   those days to avoid overtraining and lessen the chance of injury.
4. Know why you're doing this.  This isn't as important within the
   first month as it is after it, because even when you see results, your head
   can do some nasty tricks on your motivation.  If you're out to change your
   body (i.e. lose weight, build muscle, etc.) put your Before pics where you
   can see it.
5. Make exercise a priority.  It sounds stringent, but I feel that
   it's necessary to make it happen.  Know when and make the time to workout
   every day.
6. Allow leeway.  Busy schedule not allowing you workout times?  No
   worries!  Workouts don't have to be in 30 minute blocks; they can be done in
   3 blocks of 10 minutes.  For more info, check out
   
   this article.
7. Prevent overtraining. 
   
   Overtraining is NOT fun!  And even worse, overtraining will burn
   you out of this goal.  All you have to do is complete "active recovery"
   in between the days you do hardcore workouts (i.e. easy walk).  You'll
   be MUCH happier completing this goal and you'll see better results. 
   Trust me on this one!
8. Expect people to raise an eyebrow.  Many won't understand why
   you're doing this; they may even get mad when you decline invitations to
   workout!  But don't worry, they'll get over it.  In fact, they may get
   envious and want to workout too when they see your transforming body!
9. Eat accordingly.  One of the best things about this goal is how
   intimately you get to know your body.  Food takes a different role: you may
   find that eating certain things before your workout helps you achieve your
   Personal Bests, and other foods may make you sluggish during the workout. 
   Not necessary, but it may help to record what you eat, so you know what
   foods can provide you optimum results.  Either way, make sure you're not
   undereating (been there - not fun!)  so your body has the proper fuel to
   carry out your body's brand new healthy habit.
10. Stop reading - get up and go!

Revised: October 10, 2008

Resources:

• 43things.com (of course!)
• SparkPeople.com
• Article:
  
  Help Yourself Over Exercise Hurdles, Make Options Instead of Hurdles
• Article:
  http://www.sparkpeople.com/resource/fitness_articles.asp?id=202">
  Small Bits of Fitness Add Up
• Article:
  No
  Pain = BIG Gain: Is your exercise program wearing you out?
• Quiz:
  
  Test Your Fitness IQ
• Quick Workouts:
  
  • 10
    Minute Workouts
  • 15 min or
    less video workouts
  • 
    30 Minute Workouts
• What you may expect:
  • Day 68

Done with this goal?  Go for "workout
90 days straight" or "workout
120 days straight"!

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Sep 09, 2008, 06:09PM PDT | 10 comments | 20 cheers