As a mother, it can be hard finding time to work out. The trick? Before you find the time, you have to find the reason! Once you have the motivation, you will the find time. And once you do, you are 80% on your way to a successful workout routine!
When beginning a workout schedule, take the time to define your goals. Be very specific and very realistic. Here are some examples:
|Doomed to fail||Successful|
|I want to lose weight||I want to lose 10 lbs. in two months|
|I want to feel better||I want to reduce my stress|
|I want to be or get in shape||I want to run 3 or 4 miles about 4 times a week.|
You get the idea. And your goals aren’t limited to physical goals. I run to have time to myself and sing aloud to music – which helps reduce my stress.
OK, you have your goals. Now figure out what obstacles might get in the way. Obstacles like:
|Lack of support||Find someone to run with|
|No Equipment||Get running shoes and a sports bra|
|Afraid you will fail||Set realistic goals|
Take the time to work this out. It will ensure your success. Each day you can complete your goal the more successful you’ll be and the more motivated you will remain. Finally, don’t forget to revisit your goals every few months. Things change and you need to make sure your goals reflect what you can realistically accomplish.
RunnerMom tips for Motivation
“I feel good when I exercise. I know it’s good for me. Why can’t I stay with it?”
You are only going to stick with something you reasonably enjoy. You’ll be excited about running or walking if you have good experiences. If you get shin splints the first time you run because you don’t have good shoes, you are likely to give up right then and there.
Here are some tips on being motivated:
- Make sure your goals are working for you. If you don’t know why you are exercising, stop and revise your goals.
- Be flexible with your goals and schedule. Life happens. Don’t be too hard on yourself if you have to skip some days because your kid is sick.
- Keep an exercise log to chart your progress
- Have realistic expectations. For instance, if you run to reduce your stress you need to know it will take a few months for this to become effective. It won’t happen right away!
- Tell others what your plan is: “I’m going to run my first 5K in 2 months!” They will be excited for you. It’s contagious!
- Remember that it takes about 2-3 weeks for something to become a habit. Tough it out during this time, it may not feel very fun at first.
- Make it fun! I use music to keep me motivated while I run.
- Run with a friend.
- Get a new pair of running tights or jacket.
- Change your music
- Check that your shoes are right for you and not too worn out!
- Find a road race as a goal – sign up with a friend
- Put your goals on your fridge
- Try a new running/walking route.
- Schedule your workout into a day planner, like MomAgenda’s day planner for moms, so working out will feel like a no-brainer.
- Be proud each and every time you follow through on your plan. It is an accomplishment and you should feel great about that!
For more tips or information go to www.runnermom.com
RunnerMom: The practical guide to women’s running is available through Amazon.com
Vickie Leff is a stay at home mom of two children. She has been running (very slowly) for 25 years. At 44 she completed her first marathon and finished 4 more over the next two years, along with countless road races. She never finishes last.