This blog post is for all of the people who start an exercise program and quit. You can start again tomorrow!
“Today Is Another Day To Do The Things You Did Not Do The Day Before” J.H.
What I have repeatedly learned working with hundreds of clients is that when people start exercising , eating right, getting good sleep, and chosing more healthy behaviors it is all or none. A true lifestyle change takes time and has some room for estimated noncompliance or adherence to their regimen. The true KEY to success in your lifestyle change is persistence and the understanding that you are going to have good exercise days, bad exercise days and no exercise days.
Lets say that you have set up your new health and exercise routine that includes nutrition, weight training , stretching, cardiovascular conditioning. Here are some suggestions to make your new health and exercise routine a life time commitment.
Nutrition is a big part of your success in better health. If you are eating 90% clean whole food that is not processed or packaged then that is great! You are going to have days where you might indulge in food you would not usually and that is ok as long as you watch your portion sizes. I tell people who have an indulging snack every now and then that it is not going to wreck their good eating habits but, to just moderate the portion size and enjoy what they are craving. I always suggest pick fruit as a snack since it is sweetness that is often times what people are really craving. Remember to just get back to your normal whole food eating diet and make that the staple to your habit. Making little changes can go along way.
Weight training ;We have all been there some time or another where we started a weight lifting program and just kinda petered out. The secret to weight training is start slow…No really maybe start with one set per exercise…and go easy on the weight. Some days lifting weights is going to feel harder than others so adjust your workout to your energy levels….you can always just do one set fifteen repetitions for maintenance. If you miss a day don’t worry about it just start again the next day! As you gain strength you will want to naturally want to push your self more.
Stretching is important to keep your joints healthy and to keep you muscles at the right length to function properly. We tend to blow off stretching in an exercise routine because it is boring and a little time-consuming. I have found the best way to get in stretching is just to do it throughout the day. If I am standing around I will do a calf stretch or bend over and touch my toes…and making stretching more part of my day rather than save all my stretches for a particular time. Always remember a little stretching goes a long way..so if you don’t have time just hold the stretches for less time. If you can not get stretching in daily then start with every other day.
Cardiovascular; Your cardiovascular health builds as you get into a daily routine. Most people can consistently get in 3-5 days of cardio and at least 10-30 minutes a day. If you are having trouble motivating your self try my trick. I put my running shoes on and get out the door and have to do at least 5 minutes…if after 5 minutes I still do not want to run I stop. 90% of the time I keep running once I get out on the trail. Music helps too. You can also do less than you have planned for the day; if you are supposed to do 30 minutes but you only have 15 minutes just do 15 minutes so you stay in the habit.
So we now know that if we fall off from our commitment of health and exercise that there are ways to stay on task by doing the minimal amount to accomplish the beneficial behavior and to stay in habit. You can never fail at any of the task you have at hand if you have another day to try again this is what I tell my clients “Today Is Another Day To Do The Things You Did Not Do The Day Before” Because gaining better health needs to be sustainable and is a life time process. You can never fail if you adopt this mantra.Tomorrow is another day to start! Get started today.
Well I hope this helps to put perspective on the goal of achieving health and fitness and how we can make our goals realistic and adaptable. You have a life time for your body to change. If you need help putting a health and exercise prescription contact me at
Thank you for your time and energy …..Be well
Jaime J. Hernandez
Health and Exercise Prescriptions ™
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