“How To Make Yourself Exercise”
Hi. My name is Rose and I haven’t exercised in six months.
That’s right. Six months! It started with one day – I skipped the gym because I had some work to do. Then I missed the next day for a dinner party with friends. By the third day I decided, “Oh, I can skip a week. Next week I’ll be really good and workout every day!” But I didn’t. And a week turned into two weeks, which – faster than you can imagine – turned into six months. I have fallen off of the exercise bandwagon and I can’t get back on.
I feel like a deer in headlights; I know I need to exercise but I feel almost paralyzed. I’m flabbier than I’ve ever been and it happened so fast that I’m too overwhelmed to do anything about it … and this wintry weather isn’t helping. I just can’t find the motivation I need to get back in the groove, so I’m coming to you. (I’m not the only one going through this, right?)
Please leave your thoughts on how to beat the cold weather blues and stay focused (or regain your focus) on your exercise routine, especially through the hard winter months. Let’s inspire each other by offering insight and tips on how to stay the course. I welcome your comments, words of encouragement, your love and your support.
Update! Check out my video here of my progress: Video Update
In love and service,
Thank you for being so real! I’m in the same boat right now, but there is something about knowing that I’m not the only one, that is totally motivating me! I have heard that it’s best to exercise fir thing in the morning, before you have time to talk yourself out of it. I’m going to head to the gym right now!
Yep! That worked for me before, but I totally forgot about it. I used to put my workout shoes and clothes right by my bed, so I would latterly roll out of bed right into them. That is my new plan! It’s on this year!
Been there & done that, too, Rose. The worst we can do is beat ourselves up about it. The best thing is that NOW we know what we really want….to be slim & trim. As a Natural Health Writer I found a green food supplement that works to keep me focused, slim & youthful. Good luck!
I’ve walked off and on for years, and I live in Portland, Oregon where we get, um, some rain. The great thing about living here is that even in the worst rainstorm you see people out walking and running–if you are going to get exercise here, you have to embrace the rain! I tell myself I have a nice warm house and a shower to come home to and force myself out the door. It is actually kind of fun to exercise in inclement weather–gives you a great sense of accomplishment!
To fight the winter blues, wear bright colors, those that people say you look good when you wear them. Start you new exercise programme baby step at a time. For example, if you use the rebounder, begin by 5mn on the morning and 5mn when you come back from work in the evening. Rebounding helps to renew your oxygen in your body and take the stress away. After one week, add weight to your routine and increase the time, one step at the time and soon, you will be back to your 30 min. exercise program, in 3 months you will be firm and happy again. It just takes a first step, do it now. Thanks.
Ya gotta find a workout partner. I do too. Being responsible to, and for, another person’s workout is the best motivator.
I normally run 3 times a week but it has gone out of the window since december the 1st when my work got busier and the roads iced up, I have tried to keep up everyday activity and to always choose to walk instead of drive, doing lots of housework, parking further away from home / shops etc, you also need to reward – so ive been swimming and enticing myself with the promise of a sauna after, i must say i am fatter than before christmas but I think that is down to eating and drinking over the festive season!
Buy a Wii and Wii fit and/or Wii sports – they make it all so much FUN!
I’m feeling the misery here too! I fell off the exercise bandwagon in August(which was part time at best) and I can’t seem to get back on.(been almost a year) The past month I have been on a mission to resume a program that works for me, without the guilt as I’m the most out of shape I’ve ever been in my life! I promised myself that I would never do this and here I am! Ugh! Your honesty is so refreshing, I can’t tell you. We shall overcome! Get moving:) Cheers!
Greetings,
Thanks for sharing yourself and inviting us to support us all. I started a 40 day sadhana (morning spiritual practice). In the Kundalini yoga practice they say if you miss one day you start back on day one. Just like how you suggested when doing the sugar cleanse. I’m so not the woman to start over ;o). I am dedicating 1hr each morning to the three aspects that keep me balanced, which are prayer/meditation, movement/exercise and manifestation practices that supports my life purpose. This practical sadhana has been amazing. I love that I am giving daily importance that keeps me engaged. I’m finding it is fueling and sparking me to bring it more into my day.
Joyful Blessings :O)
Rose, Thank you for being so genuine!! No one is perfect
I joined a gym a year ago and visited the classes they offered frequently (first thing in the morning). That helped me stay focused, especially when I committed to a class with a friend! But I slowly started becoming unmotivated, until I joined a boot camp at my local gym. The commraderie and motivation I gained from that group is priceless! We worked out three times a week, and then I began doing yoga on my off days. Now, I do yoga everyday and I am looking into bikram and pilates 
My tip is to start slowly, any day of the week, right now in fact. Just go for a long leisurely walk. You will feel great when you return. Do it again tomorrow and you will begin to love the feeling exercise brings you. Good Luck Rose 
Thank you for being real 
By the way, my boot camp trainer told us one bitterly cold morning that just by moving around and going through the training for the day (which included squats, jumping jacks, mountain climbers, lunges, etc) that we were burning twice as much calories than a warm day. Now that is motivating!!!
Hello Rose and everyone else reading this blog. First of all, I’m not one to respond to “blogs” so just some insight as to why I decided to respond to yours is because this is one topic I am passionate about as I can empathize whole heartedly about “working out”! I am a 48 yo 5’10″ 200lbs(muscular), male and I have made a concerted effort to put my health at the very top of my priorites. As the old addage goes “If you don’t take care of you, no one else will!”. There is no excuse in that I understand the whole routine of going to the gym as who has time? I certainly don’t as my perception is I’m not a “Human Hamster!”. I can do 100 situps (4X25) at my home in the morning, 300 jumping jacks (3X100) just to get my metabolism going, then if I have time, weather here or at work, 200 pushups (10+15+7X25), 72-96 squats free standing (6-8 sets X12). Then depending on what days, use my 25# dumbbells for arm curls military press, bench press, etc. as you can do a lot of excercises with dumbbells! If I want cardio, I get on my road or mountain bike and go for a half hour to hour ride depending on my schedule, or go play basketball with my 2 boys age 13 and 15. They alone will give you a good workout! So, my point to all this is you don’t need a gym to get a good workout! Oh, did I forget lunges you can do at work, as you can do all the excersises I’ve mentioned anywhere except for the 25# dumbbells. Trust me, just do the other ones to start and I gaurantee you’ll be sore for a while. Of course, gradually work your way up as don’t over exert yourself if you havent’ done these before…
Thank you Cole for your honesty as I am one that can attest, “Been there done that!”
Happy New Year and continued Success!
It has got to be fun and home-do-able for me. I just purchased some easy-looking dance videos and if nothing else the upbeat music will help. I also read that if you eat an apple 30 minutes before your 3 main meals you will not only lose weight easily but feel good too.
Edit: Thank you Rose for your honesty as I am one that can attest, “Been there done that!”
Sorry!
Hi Rose,
What about starting with something you love? Going dancing with your fiance? A long walk on the beach, that turns into a run? A new class that you’ve been wanting to take for a while.
I think if you can find something really pleasurable that taps into a yummy place inside you you’ll be drawn back into it.
Sometimes I think our resistance comes because our workout has become stale and no longer feeds our soul.
Since I moved to CT I have not found any decent ballet classes. We’ve been going to a couple by regardless, two a week is not enough, especially that they are not complete.
So I found a GREAT yoga DVD that is beautifully shot, gives excellent instruction including breathing cues. There are four set sessions, but much to my delight, there is a menu from which you can choose the elements you want in a yoga session and design it yourself. It’s very easy to do and great for those who easily get bored, ME. If you want more info let me know.
xxoo
I really want to thank you for being so honest and upfront…that takes a lot of courage!!! It also inspires me to be more courageous and vulnerable! Being a professional dancer and holistic healthy lifestyle coach, one thing that helps me is asking mayself, “how am I going to move today” ? Sometimes for me, thinking it is exercise, can feel daunting but if I think of it as moving my body whether that be dance, yoga, or pilates, helps me. And in all honesty I hate exercising but love moving;). Hope this helps?
I love you guys! This is helping me so much, and helping so many others. Keep em coming!
I have been there so often. I usually get in a cycle where I am “on” for 3 months then “off” for 6 months. For me I have gotten stuck doing excercises that did not connect with my soul. The gym is only fun for so long. I need variety. So this morning I went to Venice Beach to put my feet in the sand.
Before I knew it I was doing yoga poses and I even did some breif meditation. Now that get’s my soul excited. I feel fulfilled and doing some other excercises today should be easier because I connected with myself first.
Great post. Keep them coming.
I have a really hard time getting myself to exercise – period. Honestly not just in the winter. And I realized that I am a people person and need a exercise buddy, for me talking and socializing is just more important then moving my body so if I add that to the mix it really helps me have more fun and feel more motivated.
And to get me really motivated I give my buddy 5 $20 bills in the beginning of the week and every day I exercise I get one back. If I miss one day the $20 get donated to a good cause of my choice – but they are gone for good… That means I “earn” $20 through exercising each day or $100 a week. That really keeps you going especially, if you are on a tight budget. If $20 doesn’t hurt you and is not enough of a motivator you might wanna try $50 or $100… You can also just find a accountability partner if you don’t want or can’t find an exercise buddy. Just ask somebody (you trust) if they would be willing to do that for you. They just need to stay firm and really donate the money and not give in and make exceptions when you miss your exercise days. Then after you went exercising that day you just give them a call or email, to confirm you did it…
I love that idea Hannah! Maybe I have all of my readers hold me accountable, and I owe you guys something if I don’t exercise?! What could I give other then money if I mess up? Any ideas anyone?
Make a few appointments with a pilates instructor, personal trainer someone to hold you accountable. They charge if you do not go and it will get you back on the wagon with some motivation.
Even with all of the resources available, I still get into my no-workout-ruts. It’s comforting to know that even the healthiest ppl share in this. Here are some things that have helped me. I hope you’ll find them useful:
One tip is to buy a treadmill–it’s turned out to be one of my best investments for my home. I hop on it first thing most mornings, set at a steep incline and walk at a fast pace for up to an hour, time permitting. What is most helpful is that I have a TV/DVR and DVD player in front of the treadmill, so I catch up on all of my favorite Netflix movies, shows that I’ve taped, or watch the morning news & weather. This helps tremendously, otherwise my treadmill would be collecting dust!
I also squeeze in group yoga and BodyPump at the local community center a couple of other days. Group workouts are fun and full of great energy. If you’ve never tried BodyPump, it’s really fun–the music is full of energy and always makes me happy, plus the workouts are never dull.
Another suggestion is to get a dog. Having dogs to walk 1-2x/day really helps! And as an added bonus, you’ll get to meet all of your neighbors better who also walk their pets.
Best of luck to you, Rose. The hardest part is starting up again, but Nike’s got it right when they say “Just Do It!”
I have “started over” my exercise routine over 50 times in my life and am a firm believer in muscle memory. I can not jog for 6 months and I hardly get sore after starting over AGAIN. Since I work at a high school with 2000 students and have a 2 yr old and a 5 yr old I get sick a lot. I typically start working out really hard and then get a cold and have to start over again.
Start slow and give yourself a lot of positive strokes. Start with walking 20 mins. 2 times each week, followed by some stretching, sit ups and maybe push ups. Getting out in the fresh air can help clear your head too. It’s fun to note the changes in nature throughout the seasons on your walk.
I’m in a pretty good routine right now.I exercise at least 3 weekdays before work at 4:45 AM at the gym, while my husband, and kids sleep. It takes a lot of organization to have my healthy lunch ready, (I make it 2-3 days ahead) my gym bag packed so I can shower at the gym, and help from my husband to get us out the door, to work by 7:30 AM.
You would never even know it’s the crack of dawn at my gym with the bright lights, music, TV’s and all the people there.
This winter I’ve become addicted to the steam room after my 20-30 mins of jogging or elliptical and 20-30 mins of lifting 2 body parts each time. I sort of do the “Body for Life” work out which is a set of 12, 10, 8, 6, 12 & 12. Today I did chest and triceps. A quick cool shower and out the door to finish getting ready and to grab the kids to start the day. (All by 6:45)I only wash my hair about twice a week.
I have more energy all day and sleep better at night on the days I work out. I look forward to Spring when I can enjoy my quiet morning jog while everyone else sleeps.
You give me a lot of inspiration Rose. I’m glad to learn you are actually human and have some weaknesses too. Don’t be too hard on yourself.
I know you lost your uncle in recent months, and maybe a meditation to connect to his spirit will help guide you back on track. Sometimes asking for the spiritual guides in your life is just what you need to get re-centered.
A little quote I like for inspiration
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that most frightens us. We ask ourselves “who am I to be brilliant,gorgeous, talented and fabulous!” Actually,who are you NOT to be. You are a child of god. Your “playing small” doesn’t serve the world. There’s nothing enlightened about shrinking so other people won’t feel insecure around you. We were born to make manifest the glory of god that is within us. It’s not just in some of us, it’s in everyone. And as we let our light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others. ~~ Nelson Mandala~ Inaugural Speech 1994
In loving support
Jessica
Hey Rose,
I always love your transparency, and this is news to me, I just saw you a few days ago, and you looked totally awesome to me, but hey you always do!
So here’s the scoop, and my two cents since I’m full steam ahead on a very consistent workout/conditioning/training regiment as well as my high raw living foods intake and natural diet that keeps me feeling totally awesome with energy off the charts.
Right now I’m in the best shape that I’ve ever been in and have the highest energy of my entire life…(and I’m also the oldest I’ve ever been, go figure.)
It comes down to a few things.
First, I made a very committed decision that I wanted to do this. I’ve been working out pretty much all of my life, but I like you have gotten on and off the consistent wagon.
One of the greatest things that you can do is to create a “daily ritual” list to do. I start every day with meditation, morning pages (journal writing), and then off to exercise.
Like our friend Eben talks about in wake up productive, I think that starting your day off on this self care fix with tapping into your Spirit, Mind, and then rocking the body, is the only way to start a day.
So I set a routine on a one sheet that’s in front of me every day. These are the big rocks that are most important to me. Without health and energy, I think everything else falls into trouble.
So you know as much as I do, it starts with discipline, then becomes a habit, and because you feel so good once you get over the hump, you never want to stop, then you’re off to the races literally.
I also wrote down an 8 week plan, including intensive cardio days, regular cardio days, weights, yoga, core etc.
I’m up to about 4-5 hours of cardio a week now, soon to be 6-7 hours a week.
I have literally never felt so good, and I’m on my 5 straight month.
The other thing (also from Eben, thank you sir!) is the accountability and making it inevitable.
You can either hire a trainer, coach, or get a workout partner, committed work out friend etc.
You can always put your money where your mouth is, make it public, get your community to hold you accountable, make a public statement that you will work out consistently x amount of days per week, whatever that routine is, and if you don’t get it done, money goes to charity, or you have to run naked through the ice tundras.
(On You Tube)
We can get really lazy and comfortable, but my belief is that we are born to move and to feel awesome.
And since we’re such great friends and working together, maybe we should create a group coaching or product around this idea, I was talking to a friend of mine today, and was thinking about doing that.
We need to get the population to move and be healthy, all it takes is a choice and some dedication, doesn’t have to super hard…but all good things do take a little work.
Anyway, I’m rambling, and I think I gave you 3 cents, and maybe even 5.
Let me know how I can support you, and if I have to meet you and get your moving, I know where you live ha ha!
Peace my friend..
Scott
PS: If anyone wants to find me, you can get me here:
http://LivingInAHumanSuit.com
Rose – thanks for being so honest. It is a relief to know we all share this thing called “being human”. The first step for me in changing a behavior is to be loving to myself. This is a fairly new thing for me. I am used to being the drill sargent and using anger and guilt to motivate me. It just doesn’t work.
I allow myself to crawl before I can walk – literally. The fastest way for me to get back to where I was is with baby steps. So, I walk for 10 minutes, or once around the block. I just move a little and congratulate myself for this small acheivement. Then, I build on that.
Sending you light, love and willingness
Hi Rose,
thank you for being so honest with us. I do not know why, but since I moved to LA, I have the same issue… Cannot get myself to the gym. First issue that I noticed is car. I spend so many hours in the car to drive for work, that going to a car for another “work-ing out”, is so unmotivating for me, like I do not want to sit in that damn car again… Driving car to the gym is a big obstacle for me, especially here in LA. And when I get to the gym, it is so boring and unmotivating for me. So I am just looking for something new and fun, what will catch me, and will be no more just working out, but “funning out”, like your friend Andrea Albright says…
Hi Rose!
It’s synchronistic that you posted your message now. I just sent an email out to my subscribers about the INNER GAME of health and fitness.
It’s all about “How to RECLAIM your INNER AUTHORITY, stop self-sabotage and achieve your health and fitness goals”
I use special techniques and train my clients on how to quickly and easily uncover, uproot and replace the UNconscious, hidden beliefs and patterns that cause self-sabotage like not exercising, not following a meal plan, overeating, etc.
I would love to talk privately with you about doing a free teleseminar for your subscribers on the “INNER GAME” of health and fitness. This is what I specialize in.
Now more than ever there are plenty of exercise regimes, diet plans, programs, products, coaches, etc. but society is fatter and less active than ever. Partly due to the food industry and poor health education and partly due to the fact that most people have NO IDEA why they can’t get and stay motivated and stick to healthy habits.
Based on my experience as a coach and facilitator, even the best of us have hidden, unconscious beliefs and patterns that cause us to sabotage ourselves. This is because the unconscious mind (I call it the inner child) has formed ‘limiting beliefs’ and bad habits based on mis-perceptions and conditioning from early child hood.
These limiting beliefs are like viruses in your computer. The are extremely deceptive and destructive. We all have them. The real challenge is in understanding that since these beliefs and patterns are un-conscious then we have no way to be aware of them
It’s further compounded by the fact that these false-ideas and limiting beliefs stored in the unconscious mind were formed in early childhood. This means, that they’ve been part of us for a LONG time. And we even end up being convinced of ideas like “this is just the way I am”.
So, what I do is provide a structure, tools and a roadmap for people to systematically and effectively identify and replace those old, wornout patterns and self-sabotage. My private sessions are super powerful and effective. I’ve had doctors, psychiatrists and other highly successful people tell me that they accomplished more with me in one hour than in years of psychotherapy.
Like I said, I’d love to talk with you about doing a free teleseminar for your subscribers. I’m very passionate about empowering people with knowledge and tools to step into their true power.
Just let me know.
steph@highvibehealth.com
Where is Nat?! This is part of his job!! I put up pics of myself, good or bad, as motivation and/or I have someone kick my butt and get me out of the house or come over to do yoga with me. Or like you taught me, Rose, listen to your body. I eat when I am hungry or want to not when I “should”, I go to bed and sleep when my body needs rest, not because its 10 or 11 pm and I “should” be asleep. If your body needs a break let it rest, give yourself a break and quit beating yourself up. Besides, when you hit 250 lbs you’ll do something about it.
Love ya..Jerika
Hi Rose,
Oh my gosh! I can really relate to you! My successful actions for keeping in an exercise program are things I learned from Harv Eker and from you!
1) Always chart myself. I designed a personal habits calendar with a list of all of the things I have to DO in order to HAVE the results I want in my life. One of them is to have a great, in shape body. So one of the habits I have to follow every day is to exercise. If I don’t do it, I have a big open space on my chart that reminds me that I am not working on that goal.
2) You said once that if you really want to get through a diet program you need a coach or an accountability twin. I made my neighbor my twin and so we both take a 3 mile walk together everyday. It really HELPS!
Between both of those I am able to keep my exercise program going. Before that I was not doing so well. I also have an emergency program that I follow when I am traveling.
BTW, if you would like to SEE my the “Habits Calendar” that I designed, send me your e-mail address and I will send you a PDF of it. Maybe you and I can partner to help others create their own personalized chart with a downloadable template like this to help them chart their successful habits.
Let me know if you are interested.
Hi Rose,
One thing that helps me is to have a buddy pack, you make an agreement on paper have your friends sign the agreement. I really enjoy working out at 5:30am the energy outside is quite and I have time to think and enjoy the fresh air that I breath! During the winter you wear layers and your internal furnace will kick in!
Cheers to health!
Excersise doesn’t create ‘wellness’. All the communities where people live long periods don’t excersise. See here: http://www.ted.com/talks/dan_buettner_how_to_live_to_be_100.html
Thanks for sharing Rose. I have a ton of exercise DVDs, gadgets I use at home. Even though there are times I totally do not feel like working out, I can force myself to at least pop one in and do even a 20 min workout. Since it’s at home I can do it whenever I feel like it without finding drive time, etc. I am waiting on a new piece of equipment to come in. Looks like a ton of fun and will share with you once I’ve “tested and approved”. LOL Might be something to look into.
Also agree with some of the other comments, a buddy system is great. Maybe you can get your fiancee to join in and have “couple” time and workout at the same time. It supposedly will help build the relationship bond as well.
Hey, you’re right. They aren’t just running to run, or going to the gum. But they also live a very different life, where they are required to do a lot of physical activity for survival. If I had to walk 2 miles for fresh water, or hunt my food, I’m sure my thighs wouldn’t be this flabby!
A condition that interferes with the function or structure of any tissues or organs is called a degenerative disease. Cancer, diabetes, liver disease, heart disease, Alzheimer
Ok, so yesterday morning I woke up and planned to go to yoga, and then I rationalized my way out of it in the 4 hours before the class started and didn’t go! So today I am putting it out to the world right now that I am going to yoga at 12:30 so that I’ll have to come back here like a dog with my tail between my legs if I don’t go! Let’s see if this works.
Hi Rose -
In addition to the great support and ideas your readers have shared, I’m reminded of a little pattern that started in childhood for me…
At around age 12, I’d be just about to empty the dishwasher (on my own accord because I wanted to help out, not because I was asked) and then my mom would say, “Honey, can you unload the dishes for me?”
Gah!
Suddenly what I had once wanted to do just to be nice and help out, turned into a “have to” and I totally didn’t want to do it anymore. It was only because she hadn’t asked me to do it, that I felt willing and free enough to move toward it on my own.
So when it comes to exercise, I’ve noticed the same thing.
Sometimes I need to give myself some space (by not making exercise a “have to” or a “should”) so that I can naturally move toward it on my own when I’m feeling ready to.
Without the space and permission to NOT exercise, we’re not free *to* exercise.
At that point, we’re exercising out of force and “have to” and that’s what we often rebel against – which can lead to not exercising at all.
So my suggestion is to see if you can be at peace with and make friends with the fact that you haven’t exercised for 6 months.
Can you be okay with it?
Your inner self probably needs some reassurance that you love it even if it doesn’t exercise. Know what I mean? That you love yourself unconditionally even if you haven’t done what you thought you should.
It needs permission and to know that it’s okay to be the way it has been and the way it currently is. (Hint: Your less-toned body needs to know this also.)
This can seem kind of a daring, scary thing to do – because people worry that if they give themselves permission NOT to exercise, then they’ll never exercise.
But if we go back to the dishwasher connection…
The only reason I wanted to unload the dishes without being asked is *because* I wasn’t asked. It wasn’t a “have to” in that moment. So I had the freedom to move toward it on my own without my ego getting in the way.
As soon as my mom asked me to do it and brought it up, my rebellious ways came back and I didn’t want to do it anymore.
So see if you can give yourself some inner permission to not exercise.
make a list: 10 Reasons It’s Great I Haven’t Been Exercising For The Last 6 Months.
Most people don’t like being bossed around – and our ego, our inner selves, our inner children, our spirits – all the parts you believe to be inside of you – usually aren’t into being bossed around either.
This doesn’t mean we can’t still set up conditions so that it’s easy to exercise when we choose to, but can we be okay if it happens and okay if it doesn’t? Can we love ourselves all the way no matter what?
Out of that love, can come the freedom and inspired action to exercise.
Love and thank you for being you –
~Mona
[...] post was inspired by a comment I left for my friend Rose Cole, an amazing holistic nutritionist, who “told it like it was” on her blog and admitted that she hadn’t exercised in 6 months and that she wanted some help from her [...]