MARATHONS FOR MOTIVATION
For a long time, I used marathons, ironman, and short-course triathlon competitions to motivate me and get my butt out of bed. That still works, and I still enjoy an occasional endurance race, but I need something for every day, even when there isn’t a competition on the calendar.
My goal is simple: have a great level of fitness and a body that allows me to do whatever I want for the next 40 years. And to get there I have a good diet, am mostly gluten-free, try for seven hours of sleep, and I get 30 hours of exercise a month.
You may not want or need that much fitness time, but my guess is if you are like the 76% of Canadians and Americans that don’t get even the minimum fitness time, you need some kind of solution.
So, if you ever joined a gym, but only went four times, or have a rusty NordicTrack in the basement, this is for you.
WILL YOU STICK WITH IT LONG TERM?
Here are my four ways to know if a new fitness “solution” will work for me long-term. The question for you is:
What are you going to stop, start, or change today to make fitness your friend every day?
#1 ENJOYABLE
I want to look forward to exercise. So, my first rule is all activities have to be enjoyable (fun is even better).
Saturday mornings I run with a bunch of guys (occasionally a woman suffers our company). The conversation is hilarious. Within five minutes we have gone from Shaqiri’s hat trick at the FIFA World Cup, to marriage, to kids, to Iraq, and back to soccer.
On Friday, I’m already looking forward to the run and, if I’m in town, I never missed that workout. What can you do, maybe even daily, that is simple, enjoyable and you always look forward to it?
Here are some quick ideas:
listen to podcasts or audio books on your walk
meet a neighbour and walk your dogs together
join a local running group
hike/walk/run trails instead of the road
#2 CONSISTENT
In the best-seller Younger Next Year, author Chris Crowley says that daily exercise “is our job”. That’s why I think the best fitness program is the one that becomes a habit. Thinking about running, cycling, weights, or yoga class is a lot more exhausting then simply picking up your yoga matt and towel because it’s 11:45AM on Tuesday and that’s
Yoga day.
I walk my dog, Riley, every weekday morning at 7:00AM plus every evening, for a total of about 1 hour—no exceptions. That habit alone, gives me about 260 hours of fitness a year.
Habits are the brain’s way to save energy. It’s a part of our wiring that can get you out of a lot of trouble (like apologizing when you screw up), and get you into a lot of great fitness. What habit do you need to create?
meditate for 20 minutes as soon as you wake up
walk for 20 minutes at lunch
do yoga every Wednesday and Friday
move garbage and recycling containers away from your desk
#3 CONVENIENT
When I’m on the road for a speaking engagement I need every minute I can get. I often arrive late the night before my event, the next morning is for prepping, and usually I have to meet the client early, before delegates arrive. So, there’s no time for the gym. That’s why I created my 15 minute hotel room workout.
It’s convenient, that’s why it works. What fitness routine could you include in your week that’s super convenient and fits perfectly into your schedule?
park four blocks from work and walk the rest
take the stairs to your office
become friends with the gym in your building, or neighbourhood
use you bike to run local errands, like getting groceries
Younger-Next-Year-3Dleft#4 REWARDED
We all need an incentive to stick with fitness. I realized years ago that I didn’t have enough triathlons, mountain climbs, or marathons on the calendar to motivate me. So I created my own incentive.
For at least 10 years now I have recorded all my fitness on a calendar, after the event. My goal is for every month to add up to at least 30 hours. Jerry Seinfeld says his goal (because he marks his calendar with an “X” after every morning he spends writing new material) is to not “break the chain”.
Hugh Culver's how to stop procrastinating
For a long time, I used marathons, ironman, and short-course triathlon competitions to motivate me and get my butt out of bed. That still works, and I still enjoy an occasional endurance race, but I need something for every day, even when there isn’t a competition on the calendar.
My goal is simple: have a great level of fitness and a body that allows me to do whatever I want for the next 40 years. And to get there I have a good diet, am mostly gluten-free, try for seven hours of sleep, and I get 30 hours of exercise a month.
You may not want or need that much fitness time, but my guess is if you are like the 76% of Canadians and Americans that don’t get even the minimum fitness time, you need some kind of solution.
So, if you ever joined a gym, but only went four times, or have a rusty NordicTrack in the basement, this is for you.
WILL YOU STICK WITH IT LONG TERM?
Here are my four ways to know if a new fitness “solution” will work for me long-term. The question for you is:
What are you going to stop, start, or change today to make fitness your friend every day?
#1 ENJOYABLE
I want to look forward to exercise. So, my first rule is all activities have to be enjoyable (fun is even better).
Saturday mornings I run with a bunch of guys (occasionally a woman suffers our company). The conversation is hilarious. Within five minutes we have gone from Shaqiri’s hat trick at the FIFA World Cup, to marriage, to kids, to Iraq, and back to soccer.
On Friday, I’m already looking forward to the run and, if I’m in town, I never missed that workout. What can you do, maybe even daily, that is simple, enjoyable and you always look forward to it?
Here are some quick ideas:
listen to podcasts or audio books on your walk
meet a neighbour and walk your dogs together
join a local running group
hike/walk/run trails instead of the road
#2 CONSISTENT
In the best-seller Younger Next Year, author Chris Crowley says that daily exercise “is our job”. That’s why I think the best fitness program is the one that becomes a habit. Thinking about running, cycling, weights, or yoga class is a lot more exhausting then simply picking up your yoga matt and towel because it’s 11:45AM on Tuesday and that’s
Yoga day.
I walk my dog, Riley, every weekday morning at 7:00AM plus every evening, for a total of about 1 hour—no exceptions. That habit alone, gives me about 260 hours of fitness a year.
Habits are the brain’s way to save energy. It’s a part of our wiring that can get you out of a lot of trouble (like apologizing when you screw up), and get you into a lot of great fitness. What habit do you need to create?
meditate for 20 minutes as soon as you wake up
walk for 20 minutes at lunch
do yoga every Wednesday and Friday
move garbage and recycling containers away from your desk
#3 CONVENIENT
When I’m on the road for a speaking engagement I need every minute I can get. I often arrive late the night before my event, the next morning is for prepping, and usually I have to meet the client early, before delegates arrive. So, there’s no time for the gym. That’s why I created my 15 minute hotel room workout.
It’s convenient, that’s why it works. What fitness routine could you include in your week that’s super convenient and fits perfectly into your schedule?
park four blocks from work and walk the rest
take the stairs to your office
become friends with the gym in your building, or neighbourhood
use you bike to run local errands, like getting groceries
Younger-Next-Year-3Dleft#4 REWARDED
We all need an incentive to stick with fitness. I realized years ago that I didn’t have enough triathlons, mountain climbs, or marathons on the calendar to motivate me. So I created my own incentive.
For at least 10 years now I have recorded all my fitness on a calendar, after the event. My goal is for every month to add up to at least 30 hours. Jerry Seinfeld says his goal (because he marks his calendar with an “X” after every morning he spends writing new material) is to not “break the chain”.
Hugh Culver's how to stop procrastinating
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