Oh my goodness, how is it that if you have taken a break from sport, you find that you are right back to zero again in terms of fitness? I mean literally gasping for breath afterwards… wait for it, 8 minutes of high-intensity walking.
The doctor “recommended” I get off my bum and start some workouts again. I remember even just a couple of years ago, I could workout for an hour or even a couple of hours and have that sweaty pride of achievement, having accomplished something that today seems an absolutely manic amount of sport. But should I listen to the doctor? No, my head says, dying at the thought of aching muscles and rasping breath.
I did start to think about what I was eating and I have to be honest, I cut out chocolate, crisps and sweets or sugar. I may have had a major blip though last week. The sort of blip where you think
“Oh sod it, I had this chocolate bar, so what harm would a packet of crisps and some chocolate biscuits make?”
Oh, and some chocolate cake and the extra slice of pizza. That sort of blip.
But I think a line has to be drawn. Especially after having to collapse on the sofa after only 8 minutes of walking.
So what is the plan?
Diet
Well the obvious step is to keep a check on my diet. Crisps, chocolates and sweets/sugar are once again banned. Fresh vegetables and fruits are back in. Well they were never really out but due to work pressures I started to rely on processed meals and quick snacks, the inevitable path to higher calorific input. Food preparation is key. The weekend was spent freezing portioned meals, and carrots are in the fridge for that occasional stomach rumble. Rabbit food is back in fashion! (Or garden clippings as my husband and daughter put it.)
Planning
I have started to use the Google calendar, not only for all the hours I work but also to try to squeeze in the hours of sport I need to do each day. Some days feel impossible due to the lack of free time. However, I do find it is the total lack of motivation that kills off any excitement I have for sport within me. I understand the health benefits both in the short-term and the long-term and I can see the effect that a lack of exercise has on my body, however there are days when I just want to curl up on the sofa and do nothing.
Sleep
Over the years I have realised that this is one of the main factors that kills off any thoughts I have to do any type of sport. The lack of good sleep gives you brain fog, makes you see the world negatively, and any planning you have done the night before goes out of the window as you try to catch up on the rest you need. Making sure you have a good amount of sleep at regular hours throughout the week can enable you to not only accomplish the tasks you have set yourself, but to be able to complete them effectively and to your best ability.
Motivation
For me personally though, motivation is my biggest issue. I can’t say today that I had a poor night of sleep or didn’t eat well. I just gave up. And this is the problem. You need a goal. But they have to be achievable goals. Hoping to be the next 100m champion in a few months would probably be unrealistic if you are obese with little or no training in sports. I find excuses very easily, as I am right now writing an article about sports rather than continuing with the task. I would probably find more pleasure in organising our kitchen utensil drawer than doing sports. But that is because I haven’t found my goal or the elusive magic element that will motivate me.
Break it down
Next time I do sports, I need to break down the activity into smaller and more manageable chunks. I need to manage my expectations, and not think that I would be able to do an hour of high-intensity workout but try to do just 30 mins. Once I am able to do this, only then increase the workout time and later the difficulty. Small manageable chunks. And the rewards? This would be personal to you. Mine? Goodness. It would have to be something amazing!
Lastly, routine
I have to set exercise into my schedule at a time that not only suits me and my work, but also makes it achievable on a regular basis. It has to become a habit, and the only way it can become this is by regular practice and at a regular time. I have set up on my devices some tracking applications that give financial rewards, and this does help mentally. I am enrolled in a great pilates class where you have the group pressure of actually turning up but not only that, socialising both during and after the activity. I know I need to find activities that I enjoy and where I find pleasure. I also need to celebrate the small successes to keep progress and momentum going.
The final thing to share with you is something that I learnt a few weeks ago.
Never count the days when you failed, but count all the days when you were trying. They are the ones that matter.
