“I want to get fit…but I hate working out.”
Said (or thought) many people.
In fact, approximately 80% of Americans DON’T get the recommended amount of exercise.
The U.S. government recommends adults get at least 2.5 hours of moderate-intensity aerobic exercise each week or one hour and 15 minutes of vigorous-intensity activity, or a combination of both. Adults should also engage in muscle-strengthening activities like lifting weights or doing push-ups at least twice per week.
If only there was a magic pill for those who dislike sweating, lifting things, or working out…
Just yesterday, I had a discussion around this statement with a dear client of mine I’ve worked with now for the past year.
Laura* is a woman in her early 70’s, who recently retired from her work of 40+ years within the education system. Upon entrance into a new chapter of her life—a chapter where she had no one or nothing to report to, aside from herself—she set out on a ‘new mission’ to take better care of herself—inside and out.
Her goals?
Simple: Increase her fitness for functionality, gain motivation for her health and self-care, and improve her all around strength, balance and endurance.
“I really want to get fit, but I hate exercising—I always have. It’s like torture to me. But I will commit to an hour every week to training—I think a good long session will be just what I need,” she said upon our initial meeting.
And, like clock work, week in and week out, she’s reported to the gym every Tuesday morning without fail: Ready to get the job done, and get on with her day (and her life).
However, this particular Tuesday morning, with tears in her eyes, she confessed, “I had a really hard time getting here this morning…I don’t know if I can keep on doing it anymore…I’ve been going through the motions for the past year, but honestly just really don’t like exercising.”
Instead of hitting the weights or the pushups or the squats that day, I asked, “Wana take a walk?”
Without two seconds thought, she replied, “Yes.”
And so we did.
To the trail out back we went, and the lovely 80-degree Austin fall day, warm sunshine and light breeze brought a new refreshment and vigor to our skin, our breath, our bodies (hello Vitamin D).
Free from the throwback 90’s hits and latest Taylor Swift beats; the stifling air condition; the smell of sweat; and clanging weights.
As we walked, we talked.
And as we talked, we connected…connected around her why.
“You know what…you don’t have to do this—I mean, you don’t have to do one type of routine; or think exercise has to be one way…What moves you?” I asked her.
“Hmm…nothing,” she thought, laughing. But then, reflecting deeper, “I love being with people—that’s why I like having you to help me with this. And I love mind-body connection. I love feeling capable of something too—and to be quite honest, this whole exercise thing can feel overwhelming,” she said.
Boom. Said many people as well.
“Well you know what else?” I said
“What?” she asked.
“You don’t have to do this—I mean you don’t have to force yourself to come to the gym for an hour every week, if it’s really not what moves you…there are tons of different ways to exercise! And…on a side note…you know what?”
Leaning in, ears perked, “What?” she asked again.
“Have you ever heard of the philosophy, ‘work smarter, not necessarily harder?’” I asked.
“Hmm…no…”
“Well it’s true. You DON’T have to be in the gym for that long torture hour that you dread. What if I told you I could give you a GREAT workout in 20-30 minutes 2-3 days per week?” I said.
“Really? That would be…great,” she said.
“Awesome. Let’s do two 20-30 minute sessions per week to start; you keep up your walking most days, and we will make big things happen,” I said.
“Wow…I am actually excited now…” she said.
And with a new spring in her step, and light in her eyes, Laura actually felt hopeful—she could do this exercise thing after all.
And you can too.
We’ve ALL been there…feeling like we are going through the motions of exercise—(and sometimes, that is quite alright).
However, if you find yourself feeling like you are going through the motions in the gym, far too often—than not, it may be time to reevaluate.
What moves you?!
[And, on that note (if you said ‘nothing moves me’)…then how can you be MORE EFFICIENT in less time?!]
How can you: Work smarter not harder? Stop spinning your wheels in the gym?
The answer: Be all in; Mind into your workout.
For fitness, less can actually be more, particularly when you are committed to the ‘just right’ intensity, and have a plan of attack.
So for those of you who hate the idea of exercising, or lack the motivation…there is hope.
I will leave you with this…
Recently, I got a brutally fun reminder of this very fact for myself.
One word: Fran.
(Say that word to ANY one who has ever tried CrossFit before, and they will immediately want to pee their pants).
“Fran” is one of those classic CrossFit benchmark workouts that ,simply put: “Hurts so good.”
And it is so simple.
21-15-9 reps of:
Thrusters (95/65)
Pull-ups
Nothing crazy. Nothing sexy.
But oh, so painful and great.
Come 3-minutes, 5-minutes, 10-minutes later…no matter who you are, after you’ve completed it…you are taxed.
“Fran” is probably one of my favorite workouts (yes I said that), and it’s one of those workouts that, when someone asks me, “What’s your Fran time?” I sort of don’t want to say because…I know I have to work just that much harder to beat it.
3:56 is my personal best time seven years in to my own CrossFit game.
This workout came up on the whiteboard not too long ago, and at “3,2,1…Go!” I was off to the races—pulling out with a finishing time of 4:06—and yes, that brilliantly brutal reminder that: Less CAN be more when it comes to a workout. (only 4-minutes, and I felt amazing!).
In other words: Be all in.
When you are “all in” (be it “all in” to your workout…to your job…to your task at hand…to your relationships)…BIG THINGS happen.
On the exercise front, take home points today?
- Know your WHY behind why you do what you do (and if you are not doing something that you enjoy or that is benefiting your goals…it’s time to re-shift that)
- Do something that moves you
- Less can be more in the gym: Work smarter, not necessarily harder
- Be all in (present, focused, purposeful) during your workout
- Try Fran for yourself…and let me know your thoughts….
Boom.
THRIVE Weekly Workouts
Give some of these a try for a taste to compliment any strength training you are doing. I do not program strength programming here, primarily because every BODY is different and these are general guidelines for fitness. Want your own personal plan to take the thought out of what to do in the gym, or to actually make progress? Let’s connect. The THRIVE Life Program could be perfect for you!
THRIVE Life includes:
- A training and nutrition program, built specifically for your body and your goals
- Monthly 1:1 coaching session
- Ongoing email support, accountability and encouragement to stay the course
- Guidance in learning how to get the MOST of your workouts
- Efficient and safe workouts
- Your weekly plan delivered to your inbox every Sunday
- No more wondering “what to do in the gym” or “how to _____” (gain strength, build muscle, shed fat, train throughout pregnancy, get ready for your wedding, etc.)
- Did I mention fun?!
Wednesday
21-15-9 reps
Thrusters
Pullups (Modification: Ring row)
Thursday
10-minute AMRAP
10 Power Cleans
10 Burpees over the bar
10 Pull-ups/Ring Rows
Friday
3 Rounds:
30 Alternating Dumbbell Snatch
30 GHD Sit Ups
30 Box Jumps, 24/20
Saturday
AMRAP 30 minutes
Row 1000 m/Run 800 m.
15 Deadlifts
30 Wallballs 20/14
Sunday
90-60-30 second rounds of max reps of each:
- Push-ups
- Strict pull-ups
- KB Sumo Deadlift High-Pull
- Box jumps
- V-Ups
Monday
5 Rounds:
60-sec max effort Air Dyne Bike/row
15 Dumbbell Thrusters
10 Sprawls
-rest 1 min. between rounds
Tuesday
3 Rounds for time:
500 m row/400 m run
30 Kettlebell Swings
15 Overhead Squats (95/65) (Modification: Front Squats)