Weekend Workout Motivation

Difficult run today, but I ran over three miles around the neighborhood. Had to psych myself up along the way to keep on going, but it's worth it!

When it's cold, when it's windy, when you're tired from working nights - how do you get going in the morning? What does it take to keep motivated to get out of bed and stick to a work out plan? Honestly, I haven't figured this one out yet. There are always days when it seems nicer to stay in the warm house and watch the idiot box while eating some junk. But I'll share five of my own motivational kicks-in-the-butt, to help remind you (and me) of why I keep on the fitness train.

First, make the effort. Take the first step. For me, the simplest thing to do to guarantee that I'll get my workout in is to GET DRESSED in my workout gear. Once I've made it that far, I almost never turn around and say "Screw it." I just feel more like an athlete if I look like one. If you have the money, by all means, go shopping for the workout gear that makes you feel like climbing a mountain, running a marathon, swimming the English Channel, whatever.

Second, keep it interesting. In other words, cross train. If you're an elite athlete, a) you're almost certainly not reading this blog for tips, and b) you're probably pretty committed to a specific sport. And that's okay - if you can do the same thing over and over and not get bored (or injured from overtraining), by all means, keep on doing it. For the rest of us mortals, variety truly is the spice of life. While running is my go-to activity, finding bikram yoga classes I love has definitely given me a boost in the motivation department. Finding that new activity to learn and love while growing your fitness repertoire is pretty wonderful. If you normally run, try weight-training. If you normally swim, yoga classes might be right up your alley. Anything to mix it up.

Third, workout partners can be excellent motivators. A friend, spouse, significant other, family member, coworker - anyone who wants to get fit alongside you is a good pick. I discovered disc golf thanks to my boyfriend. We've spent many sunny days on a local disc golf course, tossing discs into metal "holes" (look here if you've never heard of the sport), and walking for upwards of 1-2 hours while playing. If you can't drag a friend out with you, look online for local running or walking clubs to join. (Of course, be safe. Don't go one-on-one with strangers, yadda, yadda, yadda.)

Fourth - routine, routine, routine. Make a routine you can stick to. Don't promise yourself that you'll work out every day if you can't. Write down a reasonable workout routine and commit to it. Along with this - enjoy your days off! They feel that much better if you've "earned" them. By incorporating days of rest into your routine, you save yourself from burnout while allowing your body to repair and rebuild.

Fifth, set goals. Every few months, for example, I'll enter a local road race. Local running races are almost always connected to a good cause (e.g. part of the entry fee goes to charity), well-attended by people of all abilities, and a safe option for running a unique route. What's not to love? And when I know that I have a goal to train for - say, finishing a 5K without having to stop and walk - I'm much more likely to stick to my workout routine in the days before the event. Your own goals don't have to be quite so public or even competitive. You could aspire to walk four days a week for a whole month. You could shoot to increase your time on the treadmill, or your weight on the barbell. Whatever you most want to shoot for, having a goal in mind more specific than "getting fit" is a great way to keep up the momentum.

These are just a few of the ways I keep myself moving. Most importantly, take what works for you and leave the rest. Even when it's rough, even when the bed feels extra comfy and warm, the work that you put into keeping your body healthy and well will pay off tenfold. Find the things that keep you up and at 'em, and working out will seem more like a blessing than a chore.

Curious about Bikram Yoga? Part ONE.

As I write this, I am freshly showered, dressed in my comfy pajamas, watching the TV in the background and sipping on coconut water (one of my favorite super-foods!). Three hours earlier, I was dripping sweat on a towel in a room full of yogis, each of us stoically enduring the 100+ degree heat as we performed posture after posture in a 90-minute series. Bikram yoga is a cruel mistress.

Tonight's class was particularly difficult for me. I am fairly sure that the room was even HOTTER than normal, and the instructor was certainly less forgiving than the others I've had. Which is hard to accomplish, as all bikram yoga instructors recite the same "script", in the same order, every time. The beginning series of bikram yoga - named after its inventor, Bikram Choudhury - is a series of 26 Hatha yoga postures and two breathing exercises, done in the same order each class. Each bikram studio is heated to over 100 degrees, with approximately 40% humidity. So far, I've endured this torture six times. Each time, I find that I get stretchier and stretchier, stronger and stronger, and more and more able to endure the heat and pain that come from bikram.

So...what should you know before you go to class? These are the things I've learned in the short time I have practiced this challenging regime:

1) You will sweat. Deal with it. If you don't like sweat, you picked the wrong yoga. Bring a towel along with your yoga mat, perhaps two towels. Most bikram studios will have mats and towels available for rent or purchase, but check before you leave the house. You may also wish to bring a lock with you if the studio has lockers available to store your valuables.

2) Bring water, but don't expect to have much time to drink it. There is only one "official" water break during the 90-minutes (after Eagle Pose), and the rest of the time, the class is encouraged to only drink "as needed" between postures. Come to class ALREADY hydrated, or you will regret it later.

3) Arrive early, for several reasons. You'll want to position your mat somewhere where you can see yourself in the the mirror, and the class fills up fast. Most newbies are also required to fill out some paperwork (waivers, etc.), and you'll want to have plenty of time to do this before class starts. And, just for funsies, you may wish to spend some time acclimating to the intense heat before you begin to work out in it.

4) The eating issue. Most bikram advice articles/blogs I've read suggest not eating anything for 2-3 hours before your scheduled class. I understand the logic - the first time you practice in the hot room, you're likely to feel dizzy, lightheaded, and possibly nauseous. That being said, my body needs food before strenuous exercise. I feel MUCH better in class if I have something light on my stomach (e.g. a piece of fruit, bread with peanut butter, a cup of yogurt) than if I go in there empty. The best advice I can give is to listen to your body. If you're used to working out on an empty stomach, by all means, don't change it up here. If you find that you perform at your best with some food in ya, eat something! Nothing heavy, nothing greasy - just a little something to get you through.

5) Wear as little as you can get away with. Tight-fitting, stretchy shorts or capris, sports-bras, tank-tops, NO COTTON (it will be soaked with sweat within the first 10 minutes). And before you even worry about it...no one is looking at you. I promise. Everyone else is focused on not passing out while performing Triangle Pose. If you cover yourself up out of modesty or self-consciousness, you'll be kicking yourself later for wearing that extra layer. Suck it up and strip down.

Part two to come...there is much more to be said about beginning bikram!