“Whether you think you can, or think you can’t – you’re right”! – The Where and How of a Health and Fitness routine!

Ford said these now much quoted words above over a Century ago,

and no doubt it was something prompted by the automobile empire he was creating.

However, this quote is so apt for fitness, nutrition, health and well-being,

especially when you are looking at starting a training program and have no idea where to start and little motivation.

Henry Ford - big on cars: not so big on Burpees.

Henry Ford – big on cars: not so big on Burpees.

So, where do you start then, and how do you get the motivation to keep going?
Where:
Anywhere you can, right now! Just get out there and start! If it’s 10pm at night and your reading this, make a plan as per below on how you can start structuring some Health and Fitness time into your day! If it’s 6am in the morning, right now, go, go GO – you have time to start, right now! You just need some runners, and old pair of shorts and a t-shirt!
There will always be excuses about why you shouldn’t and how you can’t. Life is busy, we all have responsibilities, whether they be work, family, or a combination of both. And we all have TV shows we want to watch, household chores to do, and of course the internet (the biggest excuse to not start anything bar none, and yes, I get the irony of posting this Blog on the web!). The key is to make time, and then make this time into your Health and Fitness routine.

If it’s 6am in the morning, right now, go, go GO –

 you have time to start, right now!…

There will always be excuses about why you shouldn’t and how you can’t.

How:
Routine is very underrated, and is the natural enemy of the ‘rut’! If you’re stuck in a rut, whether it be an exercise rut, nutrition rut, or the ‘I-don’t-have-enough-time’ rut, come out all guns blazing with routine. How? Figure out what the sources of these rut’s are by making a list of activities you do on a daily basis, a type of ‘Rut Diary’ I guess!

Make three columns,

one labeled ‘Things I MUST do’;

and one labeled ‘Things I NEED to do’;

The last column is ‘Things that HAPPEN’.

This column is important as its going to be area that causes your rut. A very simplified example would be:

Things I MUST do

Sleep

Wake Kids / Partner up

Eat Breakfast

Shower

Drop Kids off at School

Go to Work                                                                                                
Things I NEED to do

Go for 20 minute run / swim

Stretch for 5 / 10 minutes

Read Article on Healthy Nutrition

Do 30 minute Interval / Resistance Training

Things that HAPPEN

Sleep through alarm

Kids grumpy at being woken up

No time for breakfast

Traffic is bumper to bumper

Angry Customer phone call
Etc, you get the idea.

 

Essentially, the ‘MUST’ list is the things that you just do as part of your everyday life, they are critical for survival and the survival of those around you.
The ‘NEED’ list is the things that you know will make a difference to you and your life, and enhance the things on the ‘MUST’ list.
The ‘HAPPEN’ list is just life! These are things that are either in or out of your control. The important thing with these is to fix the things that are in your control (sleeping in, having breakfast), and letting the things go that are out of your control such as grumpy kids(what kids aren’t grumpy waking up first thing in the morning, especially Teenagers?), bad traffic, angry customers and so on.
The next step is to map out or diarise times for each item on your list, but this time excluding the HAPPEN list. As mentioned above, these things will just occur anyway, it’s just the form they take that will change.

These are things that are either in or out of your control.

The important thing with these is to fix the things that are in your control…

and letting the things go that are out of your control…

 

The ‘MUST’ and ‘NEED’ items below are in your control and will help turn that rut into a routine. For example:

Things I MUST do                                                                                          

Sleep till alarm goes – 6am

Wake Kids / Partner up – 6.45am

Eat Breakfast – 7am

Shower – 7.20am

Drop Kids off at School – 8.15am

Go to Work – 8.30am

 

Things I NEED to do

Go for run / swim – 20 minutes

Stretch – 5 / 10 minutes

Read article on Healthy Nutrition – 10 minutes

Interval / Resistance Training – 30 minutes

Note that the ‘MUST’ list is on a schedule, due to them being necessary. Whereas the ‘NEED’ list is time based, so you can schedule them at any stage during your day.
Once this is done, integrate the two as per below, even colour coding or formatting them differently to indicate what is MUST versus a NEED:
Things for TODAY
Sleep till alarm goes – 6am
Go for 20 minute run/swim – 6.15am – 6.35am
Stretch for 5 / 10 minutes – 6.35am
Wake kids/Partner up – 6.45am
Eat Breakfast – 7am
Shower – 7.20am
Drop kids off at school / Partner off at work – 8.15am
Go to work – 8.30am
Read article on Healthy Nutrition – 12pm
Do 25 minute Cardio Circuit Training, or 45 minute Resistance Training – 4pm, or 5.30pm. or 6.30pm

There will be different ‘MUST’ and ‘NEED’ lists for everyone, and things such as commute time, distance from work and relationship status amongst other things will need to be tweaked for your own personal circumstances. The point is to plan ahead and schedule a structured Health and Fitness program into life, so it becomes routine, and you get out of the rut!

The ironic thing is, if you make more time for your own personal Health and Wellness, your day will become more structured and you’ll have more energy, thus actually creating more time for yourself and those around you! If you don’t believe me, re-read the quote by Henry Ford in this Blog’s title!

Still need some motivation? Email me at rich@corehd.com.au!

The Thinker The Doer

One thought on ““Whether you think you can, or think you can’t – you’re right”! – The Where and How of a Health and Fitness routine!

  1. Brilliant post babe!

    Really insightful and helpful.

    x

    Jennifer Farrell Corporate Receptionist and Office Administrator

    T +61 2 9270 8600 | M +61 468 471 349 E jfarrell@mccullough.com.au

    McCullough Robertson Lawyers

    Level 16, 55 Hunter Street, Sydney NSW 2000 Brisbane Sydney Newcastle http://www.mccullough.com.au

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