8 ways to stop hating the gym, (7 is a joke)

8 ways to stop hating the gym

Stop dreading lacing up your trainers with these tips that will have you slinging on your gym bag with a smile

Feel the burn

If you’re standing in the shower feeling like you didn’t work hard enough, you probably didn’t. When you drive past your comfort threshold your body releases endorphins to assuage the pain in a way not unlike heroin. Only you end up ripped, rather than homeless. The tougher your workout, the bigger the high. Try this brutal quick-wins circuit for a pupil-dilating buzz.

Get into the groove

Build positive habits by breaking bad ones. When post-work drinks are calling, replace their rewards. If you’re after booze-induced relaxation then opt for Tabata’s endorphin rush to produce the same stress relief. If it’s the the social aspect of moaning about your boss with colleagues, swerve the negativity and sign up for a group class. After 30 days you’ll find you crave sinking into a squat more than a pint.

Don’t sweat it

When you don’t quite stick to your schedule, don’t beat yourself up. Creating negative emotions around exercise only makes it tougher to pick up your gym bag next time, according to procrastination expert Dr Fuschia Sirois. Instead, analyse why you skipped your session. If you just can’t face legs day, pair lunges with something you enjoy to make them less arduous. If the gym’s too far then try some of these bodyweight moves at home instead.

It’s a hobby, not a chore

Seeing your workouts as something to be endured means you’re more likely to undermine your exertions at the supper table, according to research published in the journal Marketing Letters. After two groups walked for 30 minutes, those told it was exercise rather than just a pleasant stroll gorged on snacks as sugary compensation. Sack off squats for a game of five-a-side to steer clear of cravings.

Start small

Vowing to overhaul your sedentary lifestyle is admirable, but accelerating from nothing to Toby Rowland’s V-shape body plan will soon send you back to the sofa. Doing a structured routine’s important, but if supersets are scaring you off, just do what you enjoy. Unless that's curls in the squat rack. Once the gym’s become habitual you can build up to something more balanced.

Mix it up

Once you’ve been tackling the same routine for months boredom naturally sets in. According to a study from the University of Florida, varying your exercise boosts enjoyment by up to 45% and makes you less likely to skip sessions. It also challenges muscles in new ways and could help youbreak past plateaus. More gains, less pain.

Rethink your goals

A beach body in two months is a noble aim, but it’s a long time before you’ll see any motivation-boosting results. Instead, challenge yourself to break a PB every time you hit the gym, whether that’s an improved pace on the treadmill or an extra rep on the bench. Those little wins provide an endorphin spike that encourages you to go again the next day.

Relive past glories

Sorry to break it to you, but no one outside the gym cares about that time you benched your bodyweight. But dwelling on successes could help encourage you back to the barbell, according to research from the University of New Hampshire. The boffins found recalling positive memories about exercise made people more likely to increase their activity levels over the following week. Next time you’re struggling through that last dropset, picture your first ever pull-up to power you through.

Stare at women

Do the pilates session and just stare at all the yummy mummies*.

*Do not do this

GETTING STARTED AGAIN

It's time to start hitting the gym again after a break.  For those who do not know, I have been having some knee issues.  I found out my right knee is bone on bone which causes it to shift the wrong way causing quite a bit of pain.  I have had some treatments and nowI have a knee brace to use for workouts.  I will keep you up to date on the progress.

In the mean time I found this article about how to get started back at the gym.  I found it on a blog called Fitness LIfe Adventure.

Steps to take for a successful come-back:

1. Start small. 

Like really, ridiculously small. It takes less than you think to challenge your body and start inspiring changes. But you should mainly start small because your biggest friend right now is: momentum. Starting small makes sticking with it more likely and will provide small wins that build confidence and add momentum.Committing to running 30 mins every day vs. running 5 mins a day will lead to more risk in not meeting your goal = giving up. Start small. Kick ass. Increase. Repeat.

2. Just do it.

I realize this is easier said than done but there is no way around it. You just have to do it. The more you think about it, justify it, analyze it, doubt it, want it…see, I got lost just thinking about you thinking about doing it. Refer to the other steps, but just do it. Start today…the time will pass anyway. 

3. Set a schedule and stick to it. 

The calendar app on your phone is your friend (do people even have real calendars anymore? IDK). Have you heard that unless it’s written down, it isn’t real? Well, it’s true. Schedule your workouts, meals or hike dates like they are your important meetings at work that you would NEVER MISS. Write it down, pick a time, and don’t cancel on yourself. You are someone who follows through. Don’t let yourself down. Besides, it’s easy to talk yourself out of something you just thought of doing, but it’s not so easy if it’s written down.

4. Start your day with a win. 

Remember that momentum thing we talked about? A new morning is the perfect time for a fresh start and what better way to start it than like a WINNER. Have a badass morning routine and you will set the tone for a productive, positive day. Look at you, waking up on the right side of the bed and being a nutritional badass the rest of the day. 

5. Set yourself up for success.

Throw away everything in the kitchen that tempts you or causes you to go off track (donate it if you don’t want to waste food). Please don’t rely on will power alone, you need to preserve all you can. If you know you go crazy on peanut butter, don’t buy it and get it out of the house. Plan date nights for the next few weeks so you can avoid unhealthy dinners out and pick activities that support your focus for now. Maybe it’s time for a workout partner; when you don’t feel like it they can force you and vice versa. Tell your friends, family or social media what your goals are so you will have accountability support and then get to work. 

6. Give it 72 hours. Non negotiable. (for off-the-wagons of 7 days or less)

If your workout hiatus was less than a week, especially for those that just had a really baaaad weekend, I have a rule. When you get back on track, you have a non negotiable 72 hour period of effort regardless of progress. Here’s why: Let’s say you are in really good shape, and you have a crazy weekend. Your crazy weekend is not like most people. You eat. A LOT. Everything you craved fit into a 48 hour period can have ugly consequences. But have you ever noticed that sometimes after a cheat day you look better the next day? And maybe even the next? And then it hits you…hard. Well, the same applies to eating clean. Just because you were ‘perfect’ on Monday after a bad weekend doesn’t mean it will show Tuesday morning. 

GIVE IT 72 HOURS. Don’t sabotage yourself by getting discouraged after a day and slipping up again and having it turn into an ‘off’ week. You are still dealing with cravings from the sugar in your system and that will go away after 72 hours for most people, as will the bloating. So next time you have one of those weekends and you are ready to get back on track, you are in it for 72 hours before judging yourself, the scale or your abs. Mk? 

7. Change your have-to’s to want-to’s.­

This is a mindset thing. It’s important to address because while the other tips are great for short term success in getting you back on track, this one will lead to long term success and happiness in your chosen lifestyle. It’s time to change the have-to’s to want-to’s for realsies. 

Old: “I have to workout to get back in shape”

New: “I want to feel great about my body again so I’m doing this”

Old: “I have to avoid all sweets and sugar”

New: “I want to see my abs again”

Because that’s why we do this isn’t it? No one wants to limit treats, but we do it because we want the feeling or results that come when we do. Focus on what you want, not what you have to do to get there. 

Eating healthy and working out is simple. Don’t overcomplicate it to the point it consumes you. The people who figure out how to enjoy it and make it an abundant and replenishing part of their lives are the real winners. 

.Go, go, go,go,go Dave

Things have been nuts.  Lots going on.  First I have been trying my hand at musical theater.  I play a guard.  It is amazing how much of what I have done during workouts helped me in theater.  First there is no way I could do the warm ups if I had not built up endurance.  We did some planks and push-ups.  I surprised some people.  Second, I do lots of lifting and prop moving. No way could I have done this a year ago. Third, breathing.  I am not a very good singer. But I learned breathing is as important while singing as it is workout.  Plus I look good in a tunic.

In other news. I have been having some major knee pain and movement issues. It has really hampered my workout . I am amazed I have been able to perform. Fare having a cortisone shot and getting a MRI.  The Dr. Says I have no cartilage in my right knee.  I will be getting a series of  injection of a gel in my knee. I am also getting a custom brace made for workouts. The good news is I'm still two young for a knee replacement. Hoping to get back on track next week. Looking forward to a squat.  Yes, I still hate squats.