A body in motion stays in motion, right? But it’s the getting into motion that’s the toughest part sometimes. Maybe we’ve taken “a break” from working out and are fearing the lies in our heads about just how painful working out will be or maybe we’re just coming back from an injury and are afraid of getting hurt again. Maybe, we think we’re too fat, too out of shape, too unhealthy, to get started. Really, the reasons are pretty endless when it comes to what prevents us from working out.
And trust me, I’ve been there. Especially, because sometimes my motivation to workout is intangible. Meaning, I’m not working towards a race so there isn’t a “prize” at the end. Sometimes, I’m running or working out just to keep my mental health in check, which, truthfully, can make it hard to motivate myself out of bed at 5:30 in the morning.
But I’ve tried some things that have helped me develop a consistent workout routine… AND stick to it.
First, remember KISS. That stands for, “Keep it simple, stupid.” I know, not the most eloquent of phrases. But truthfully, I tend to over complicate things and when I do, I get stressed.
Working out does enough stress to the body. It shouldn’t be an added stressor in your day. It should be the time you focus on you – your health, your mind, your body. And if you’re exercising correctly, you should walk away feeling invigorated or satisfied.
So, throughout this, we’ll remember to “keep it simple, stupid.” And I’ll show you how.
1. I plan my meals
I know, you’re probably like, “What does this have to do with working out?” A lot, actually. Each week, I sit down and map out what meals I’m going to make and prep. This saves time and keeps me on track with eating healthy, nutritious foods that’ll sustain me during my workouts.
If you’d like to start meal planning, download my FREE meal planning template below. Yes, I said free. Who doesn’t love free stuff?
2. I plan my workouts on a weekly basis
Unless I’m training for a specific race, I plan my workouts on a weekly basis. (I plan on Sunday for Monday-Saturday. Sundays are usually my rest days.). I write down my workouts in my planner AND put them on my calendar AND use The Imperishable Crown. I know that sounds like a lot, but I love the accountability.
I use the Blessed Is She liturgical planner for just about everything in life, so it’s only fitting that I write my workouts there, as well. But I also put them on my calendar that’s connected to my email so that I can plan my days accordingly.
AND now that The Imperishable Crown is out, I use that journal to reflect on my workouts. There is space in The Imperishable Crown to plan out your workouts on a monthly basis (if things change around a lot for you, use pencil!). But you can also dedicate each page to a workout.
The journal gives you space to reflect on how the workout felt, how you’re feeling, what your intentions are, and what the plan is for the next day.
Interested in purchasing your own copy of The Imperishable Crown? Head to the link below!
3. I do the same workouts on the same days
Now, this isn’t always set in stone, because it depends on if I’m training for a race. But for the most part, I try to do the same type of workout on a corresponding day of the week. This makes planning the week a lot easier, because I know what to expect. For example, my weeks might look something like this:
Monday – Burn Boot camp
Tuesday – ARC Run Club
Wednesday – Run
Thursday – Burn Boot camp
Friday – Run or stretch
Saturday – Long run
When I was in marathon training, my weeks looked a little like this:
Monday – Run group that consisted of running (total: 4 miles) and strength
Tuesday – Run club
Wednesday – Speed or hill work
Thursday – Run
Friday – Cross train
Saturday – Long Run
Each week, I knew what to expect and it makes it so much easier when it comes to planning.
4. I workout at (generally) the same time each day
I try to workout at the same time each day. So, if I am doing a morning workout I’ll workout at either 5:30 or 6:30. If it’s in the evening, I’ll workout around 6:30 or 7. My body has become accustomed to working out at these times, and I find I have a good bit of natural energy then, especially in the morning.
5. I find friends to join me
The beautiful thing about the running community is that there is usually always someone who is down to run. If I’m needing a little motivation, I reach out to a few of my running buddies (because they typically also know what workouts are ahead of them that week) to see if we can share some miles. But I also have friends who do Burn Boot camp and go to the gym with me. Yes, I love working out alone most days, but having friends join for a couple workouts during the week keeps me accountable and helps me continue to build my friendships.
6. I make working out mean more than just staying in shape
For me, working out is far more than just staying in shape. Most days, I run and workout for my mental health. And it’s gotten to the point where I crave it. I know I mentioned this a couple points above, but The Imperishable Crown gives you the space to carve out the deeper meaning behind your workouts and reflect on your mental and spiritual health before during and after.
Click on the images below to purchase your copy!
7. I create short-term and long-term goals
When I have a goal in mind, like training for a race or setting a PR, I know what I’m working towards and that makes it easier to motivate myself to workout. Earlier this year, I sat down and mapped out which races I was going to run, and what paces I wanted to try to hit. Those were my short-term goals. My long-term goal? Some day qualify for Boston.
But I pulled my hamstring along the way, so I’ve had to recalibrate a bit. My current short-term goal is to heal my hamstring, and I’m doing that with additional rest and recovery. I’ve stopped running for the short-term and I’m focusing on cross-training, like swimming, cycling, and other low-impact workouts. Then, I’ll start focusing on my previously mentioned goals.
Goals are great. They keep us working towards something and accountable. But goals can shift and change, and that’s okay too.
8. I build slowly and consistently
Which brings me to my next point. Rome wasn’t built in a day, and neither is achieving our goals. I try to map out plans that have me building slowly and consistently. And I do the same for my run coaching clients.
So, don’t get discouraged. Keep showing up. Trust the process. You will get there.
9. I give myself grace
We can plan, plan, plan, but nothing in this life is ever guaranteed. I’ve learned I have to give myself grace when things don’t go as planned, and create a flexible enough workout schedule that things can be shifted around.
For example, I woke up this morning at 5:15 am to go to barre, but have been dealing with some strong GERD symptoms. I figured doing a bunch of ab work was not the best idea, so I moved my workout to this afternoon and will do a different workout depending on how I’m feeling.
Situations like this happen a lot. And I have to give myself a lot of grace to get through them.
Well friends, there you have it. That’s how I plan for a successful week of workouts. Keep it simple, consistent, light hearted, and fun.
Comment below how you plan your workouts!
And if you haven’t purchased The Imperishable Crown yet, be sure to do so!
Much love,
