How do you guys get motivated? I have a membership to a gym 5 minutes away! I don't work, and have a one year old in daycare and one in school. I also take online classes. I have NO excuse!!! I am so out of shape, and 20 lbs overweight. I'm say I'm gonna go today, and then I think about having to change into my workout clothes and go, and I feel like crying. I know that sounds psycho, but it seems like such a bore and waste of time. I have a pinched nerve, and I have to start working out my back and neck, so I REALLY need to go. I'm also going to start physcial therapy soon for my neck. I feel so silly, but I don't know how to get there. Any suggestions?

Ann

Start slow. You're not a superhuman, so silly goals like "I'm gonna go to the gym 6 times this week" aren't a good way to start. Guess what? You're not gonna go to the gym 6X this week. It's not happening. Don't tell yourself it will. Try something like "I'm gonna go to the gym twice this week, and the first time will be with a personal trainer who will walk me through an appropriate weighttraining program" so that you're forced to go, as you have an appointment.

From there, add a day, or more time to your workouts. As you reach your goals, write them down or remember. Keep going, BABY steps. And as you reach your goals, you'll find a certain satisfaction not only in reaching them, but also in the time you spend at the gym. That satisfaction in the time you spent at the gym will translate in you wanting to go more, so you'll add a day, and the cycle will repeat itself. Sooner or later, you'll find that you'll be going 3-4-5-6 times a week, and that if you miss a day, you'll branch out with something else (running, yoga, anything else that's active).

Before you know it, you'll drag a friend/significant other/child out with you, and their company will get you even more motivated. You'll meet gym people. You'll learn to miss it when you can't go.

Don't worry, it comes with time.

So, how to get that motivation? Easy: you just need to go ONCE. That'll do it. You only need to find motivation for your first trip

It takes forever to establish a habit so it's not the easiest thing to get going. The estimates that I've read are that 12 weeks is about the norm. Ahg!

The good news is that it's somewhat self starting. Once you begin to work in a range that's going to feed you and build you up, it's addictive as all get all.

The trick is starting slowly enough not to burn out, lose hope or get injured.

Aerobic fitness is where I get my biggest "feel good, feel strong" bang for the buck. Most people don't seem to realise how easy the work outs have to be to get into that aerobic range. If you can't carry on a continuous conversation, you're working too hard!

By getting to know your pulse, you can easily determine what level is good for you. I've been running a year now and I can still get into the bottom range of 60% by just walking vigorously, so it's not tough to do.

Most work way harder than they should and don't end up getting the good feelings going before they have those other feelings of exhaustion or over doing it. I was a card carrying member of that crowd for a very long time. Dextroamphetamine and middle age have made me more patient I think. heheh

Another really strong point in favour of aerobic work is that the low end of the range at 60% of your maximum heart rate is where your body eats fat for snacks the best. :D So just so we are clear here, you work in the easiest range and burn the most fat. Sound attractive? Ask all the questions you like. I'm way up for this. It's saved my life.

You can begin by getting a rough estimate of your maximum heart rate. The general formula is different for men and women. Women take 226 - age = approximate MHR (maximum heart rate) Men take 220 - age = MHR

Here is an example of what it looks like for me when I want to be working between 60% and 75% of my MHR.

220 - 46 = 174/bpm (beats per minute)

174 x .6 = 104.4 so 60% of my MHR would be 104/bpm If I count my pulse for 15 seconds and get 26 beats I know I'm right there. (26 x 4 = 104/bpm)

174 x .75 = 130.5 so 75% of my MHR would be 130/bpm If I count my pulse for 15 seconds and get 32 beats I know I'm right on the money. (32 x 4 = 128/bpm)

If I keep my workouts between these two levels for 40 minutes three times a week I watch my world change to a much brighter place.

I first learnt to take my pulse on my wrist. It was easy enough to stop for a while as I was working out and count the beats for 15 seconds then multiply by 4 to get my beats per minute.

It sounds like a lot of diddling around, but it avoids injury and makes you feel like the world is a much better place to be, so for me it's a small price to pay. I don't want to be hurt and I absolutely love the energy it gives me.

I walked for a couple of weeks before starting this program below. I also did not hesitate to repeat weeks where I didn't feel stronger at the weeks end. I did not push it. I spent 14 weeks working through this program. I never thought I'd be here a year later having just signed up to run a half marathon in February 2006.

Keep us posted as to how you found your way with the motivation please.
Cheers! Ian.



<table border="1" cellpadding="4" cellspacing="0" width="468"> <tbody><tr><td colspan="2" align="center" bgcolor="#3333cc">10 Weeks
Objective: Run 30 minutes straight.</td> </tr> <tr> <td align="left" valign="top" width="100">Week 1
Run 2 minutes
Walk 4 minutes
Repeat 5 times</td> <td align="left" valign="top" width="100">Week 2
Run 3 minutes
Walk 3 minutes
Repeat 5 times</td> </tr> <tr> <td align="left" valign="top" width="100">Week 3
Run 5 minutes
Walk 2.5 minutes
Repeat 4 times</td> <td align="left" valign="top" width="100">Week 4
Run 7 minutes
Walk 3 minutes
Repeat 3 times</td> </tr> <tr> <td align="left" valign="top" width="100">Week 5
Run 8 minutes
Walk 2 minutes
Repeat 3 times</td> <td align="left" valign="top" width="100">Week 6
Run 9 minutes
Walk 2 minutes
Repeat 3 times</td> </tr> <tr> <td align="left" valign="top" width="100">Week 7
Run 9 minutes
Walk 1 minutes
Repeat 3 times</td> <td align="left" valign="top" width="100">Week 8
Run 13 minutes
Walk 2 minutes
Repeat 2 times</td> </tr> <tr> <td align="left" valign="top" width="100">Week 9
Run 14 minutes
Walk 1 minutes
Repeat 2 times</td> <td align="left" valign="top" width="100">Week 10
Run 30 minutes straight.
</td> </tr> <tr> <td colspan="2" align="center" bgcolor="#ffff66" valign="top">Follow the program at your pace. If at any time you do not feel ready to proceed to the next step, repeat that week until you do.</td></tr></tbody> </table>

OK! I'm gonna start tomorrow morning. I'm gonna put my workout clothes on and go after I drop off my crew!

When you have those days where you just don't wanna go, find anything to make it an excuse...Raining? Running in the rain sucks. Solution: Go to the gym. Have a bad day with classes? Get some frustrations out at the gym. Tired? Get some energy at the gym. Feeling like you're an awful parent (my mom felt like this occasionally when I was little..it's just a feeling, not actually true, don't worry)? Solution: go to the gym and pawn the kids off for a while :). Feeling unnatractive? Gym. Bored? Gym. Happy? Gym. Sad? Gym.

Basically, just start transforming everyday things into "excuses" to go to the gym.

Here's a question: I know many gym have drop in babysitting services for kids, while their parents spend time working out. Is this available at your gym? Even less problems scheduling workouts if it is, and introducing your kids to fitness EARLY will help them lead a fitter life themselves(thanks mom and dad...)

OK! I'm gonna start tomorrow morning. I'm gonna put my workout clothes on and go after I drop off my crew!
BTW, It's not "i'm gonna start tomorrow"..it should be "i'm gonna start TODAY"..;)

Oh, and as a side benefit, you get to become one of those hot moms who runs around with two kids, a yoga mat, and a cup of Starbucks, all while clad in Lululemon... www.lululemon.com

Hey, it's not a bad thing...sig. other will approve I'm sure ;)

Wait, is this hot mom phenomenon only a Vancouver thing?? :)

Sorry, I feel some sort of need to encourage you, but I'm probably doing a ****ty job of it..ignore me if necessary.

You are encouraging me, and making me laugh too! My little one goes to daycare, and my gym has daycare except for sunday. I have no excuse not to go, and the list you made gives me every reason TO go. I'm going to go walk this evening and to the gym in the morning. Wish me luck, and thanks for the encouragement!

Anna

That lululemon stuff looks comfy.

Hot mums were always my favourite. I've often heard it reported that married men are the happiest men. :D

Good luck getting this train on the tracks Anna. Go for it! Don't forget about the crew in this thread (http://www.addforums.com/forums/showthread.php?goto=lastpost&t=7714). Please join us. It's a great support for this type of thing.
Cheers! Ian.

lululemon is great...worth every penny(and that would be LOTS of pennies) and it lasts forever too. Never shrinks, always fits, great for working out, running, and other active stuff, AND they make great casual stuff. Oh, and the staff at the stores? HOT HOT HOT..uh, I mean helpful...

Ann74 how was the gym?

Hey BCAD! I am so out of shape. I was on the bike for about 30 minutes, and then the eliptical trainer (I might have spelled that wrong) for about10. I stretched after that and lifted some light arm weights. I looked around to see what machines I wanted to try for today. Honestly, it was boring. Maybe I should take something to read while I'm on the bike or stairmaster.

Ann

My god! You keep coming up with excuses to go to the gym...you're apparently "out of shape"(just like I can't diagnose you online, I can't call you out of shape online), you got bored the last time you went, therefore need to challenge yourself to not get bored the next time you go, and you didn't really know what to do other than cardio and stretching, meaning that you need to go some more to figure things out. whoa..lots of necessary gym time.

I went yesterday. I sucked. i'm going again today...with the motivation being that I once again added more graffiti to my surf shorts, and therefore need to show off how "cool" I am to everyone else. So I'm going to the ****ing gym. I make zero sense.

You lost me there, bcad, but that's ok. Why did you suck at the gym? Do you not usually exercise there? Well, I went today and TORE IT UP!! I was like, if these 50-60 yr old women can do it so can I. Of course, I'm so sore now I could just die, but hey I'm on a role! I took a women's health magazine and some other stuff to read. Time passed quick. I'm 5'6 and weigh 155, my goal is to get to 135. I don't have a time line though. I think I'm gonna make an inspirational CD. I'm gonna put Eye of the tiger as the first song. If you're young, you probably don't know it. It's from an old ROCKY movie.

Hey BCAD! I am so out of shape. I was on the bike for about 30 minutes, and then the eliptical trainer (I might have spelled that wrong) for about10. I stretched after that and lifted some light arm weights. I looked around to see what machines I wanted to try for today. Honestly, it was boring. Maybe I should take something to read while I'm on the bike or stairmaster.

Ann
Get an iPod. You can download books to it, or music, or whatever. Changes the whole gym experience.

Music and reading material are the two reasons I still go to the gym.

I gained almost 35lbs my senior year of college (double major, lots of pizza for dinner, waaaaay too much beer!) -- I hadn't been fat or even close to chubby before gaining the weight, so it hit me hard when I finally realized how much I'd gained.

Getting back to the gym after graduating took a lot of motivation and TIME. I made peace with the fact that I wasn't going to slim down in a day and needed to have patience and make it something to look forward to.

So when I started out, I gave myself options. I think that helped me most in terms of actually GETTING to the gym.

Instead of saying "I'll go tomorrow", I'd say "I'll go now, but if I get there and don't want to stay, I don't have to. I will work out for 10 minutes on a machine and if I am not energized, I have the option of leaving."

That way, I didn't feel locked into a long, sweaty workout.

And yes, I have left the gym after only being there for 10 minutes! There have been days where I make myself go, but feel even more tired after being there... so I leave and don't allow myself to feel guilty. 10 minutes of exercise is better than not going at all, right? :)

I think the key is to be gentle with yourself when starting out. Start on a day where you're not stressed and don't have a lot to do. That way, it won't feel like a hassle.

:-)

One thing that can help keep up one's attendance is building friendships.

Also, a sense that one is doing it for more than just themselves. (for your kids sake -- eg MOMS & TOTS swim times; for not letting your friends down when yer supposed to meet them at the gym; for keeping an app't with a Trainer)

Do they have a MOMS & TOTS program?

I find that it can get easy for *some* ADD-Types to feel like we are invisible, and not missed. (Esp. inattentives who grew up as Wallflower types.) Making a committment LARGER THAN OURSELVES can help with this.

Emma
:)

Making a committment LARGER THAN OURSELVES
Emma, your suggested approach has been working wonders for me in many aspects of my life.
Gracias. Ian