If you’re looking to get back into shape, you’ve come to the right place. Here are 6 essential mindsets for getting back in shape.
If you are looking to get back into shape after a long layoff, then you need to start thinking about it like a marathon runner. You don’t just want to run a 5K or 10K, you want to run a full marathon. This is because if you do not train properly, you could end up injured and unable to run at all. So, what does that mean? It means that you need to think about how you are going to prepare yourself mentally for the task ahead.
Here are ten essential mindsets for getting back in shape.
If you have never set goals before, this will be your first time setting them. Setting goals can help motivate you when training as well as keep you on track with your fitness plan. When I was preparing myself for my half-marathon last year, I had no idea where I would finish until I actually crossed the line. That made me feel great! However, having some sort of goal helps you stay focused throughout your daily routine.
Set goals that are realistic but challenging enough so that they push you beyond where you currently stand. Don’t just aimlessly shoot for the stars; instead, focus on setting achievable goals that will help you reach your ultimate goal of being fit again.
I’m always trying to get back in shape but never seem to stick to my goals.
Agitate: There are lots of reasons why we don’t stick to our goals. Maybe you’ve set yourself a goal that seems too hard, maybe you haven’t given yourself enough time to achieve it, or maybe you just don’t have the willpower to keep going. Whatever the reason, it’s important to find ways to motivate yourself to stay on track.
Solve: You could try setting yourself small goals along the way, like walking 10 minutes every day or doing some push ups every week. Or you could even try something more ambitious like running a 5k race or completing a triathlon. Whatever you choose, remember that it’s not about how far you go, it’s about how fast you get there!
Being consistent is another important mindset for getting fit again. The more consistently you work out, the better results you will see. There is nothing worse than starting off strong only to fall flat by week three. By being consistent, you won’t let that happen.
Consistency is key when trying to lose weight or gain muscle mass. Make sure that you stick with an exercise routine that works well for you. This means finding something that you enjoy doing because you’ll find yourself more likely to continue exercising regularly if you like what you’re doing. If you hate working out, chances are you’ll quit sooner rather than later.
I don’t have time to workout.
Agitate: Exercise is good for you. But there’s no reason why you should have to sacrifice your social life or your sleep schedule to get in shape. If you want to start losing weight or building muscle, you need to make some changes to your lifestyle. You need to find a way to incorporate exercise into your daily routine.
Solve: There are lots of ways to squeeze fitness into your day. Try taking a brisk walk during lunch break, or take the stairs instead of the elevator. Or try joining a gym or signing up for a class at your local community center. Whatever you decide to do, just make sure that you stick with it.
Don’t Give Up
As mentioned above, consistency is key. But so is perseverance. Sometimes things go wrong during workouts. Whether its due to injury or illness, sometimes we simply cannot make it through our planned exercise session. Do not give up though. Instead, try something else next time around. Remember, there’s always tomorrow.
You can do it if you really want to and believe that you will succeed. If you don’t have a strong belief about your ability to achieve what you set out to accomplish, then you won’t be able to make it happen. So start by believing that you can do this and that you will succeed.
I’m always tired and feel like I don’t have time to exercise.
Solve: I’m going to get back in shape by doing this workout every day.
Problem: You’ve tried to get back in shape before, but you just don’t seem to stick to any plan.
Agitate: It’s hard to stay motivated when you’re not seeing results.
Solution: Start with a simple goal like walking 10,000 steps every day. Then build on that success by increasing the distance each week. Once you reach your goal, set another one.
Stay Positive And Motivated
When things aren’t going according to plan, stay positive and motivated. Remind yourself why you decided to work towards achieving your fitness goals in the first place. Also, try not to dwell on negative thoughts because these tend to hold you back from reaching your desired results. Focus only on the positives and remind yourself how far you already came along the way.
I don’t have time to exercise.
Agitate: You may feel like you don’t have any time to exercise, but that doesn’t mean you should give up on your fitness goals. There are plenty of ways to get active even if you don’t always have time to go to the gym. For example, you could take a walk outside every day, do some yoga at home, or join a local running club.
Solve: Exercise is essential to maintaining good health and wellbeing. Even if you don’ t have time to go to a gym, there are still lots of ways to get moving. Try taking a brisk walk outside every day, doing some yoga at home, joining a local running club, or signing up for a class at your local community centre.
In conclusion, when life gets busy, it’s easy to let ourselves slip from healthy habits into bad ones. However, this isn’t something we need to worry about too much. Instead, just make sure you’re eating healthy food regularly and getting regular physical activity/healthy activity so you can enjoy all the health benefits that come with being fit!
Eat Healthy Food Regularly
Healthy eating helps keep you energized and gives you the nutrients needed to function optimally. It will help you maintain a healthy weight and reduce your risk of developing certain diseases. Eating nutritious meals keeps your body strong and improves your mental outlook.
I’m constantly hungry.
Agitate: If you find yourself constantly craving unhealthy snacks, then chances are you might be suffering from an underlying medical condition. This includes conditions like diabetes, hypoglycemia, celiac disease, lactose intolerance, Crohn’s Disease, irritable bowel syndrome, ulcerative colitis, chronic fatigue syndrome, fibromyalgia, thyroid problems, and others. These conditions cause cravings for specific types of food which can lead to overeating.
Solve: To avoid overeating, try cutting out junk food and replacing them with healthier alternatives. Choose whole grains over refined ones, fresh fruit over processed versions, lean protein sources over fatty meats, and low-fat dairy products over full fat options. Make sure you drink water frequently throughout the day to ensure you stay hydrated.
Drink Plenty Of Water
Drinking enough fluids each day is important for keeping your energy levels high and preventing dehydration. Dehydration causes headaches, dizziness, muscle cramps, tiredness, constipation, nausea, and other symptoms. When you become dehydrated, your brain also becomes less efficient and cognitive functions such as memory and concentration decrease. Drinking more than 2 liters of fluid daily is recommended by doctors.
My stomach hurts after I eat.
Agitate: Stomach pain following meal times is common among people who suffer from Irritable Bowel Syndrome. The reason behind this is unknown, however experts believe stress plays a role in causing abdominal discomfort. Stressful situations trigger changes within our bodies including increased blood flow to the gut area, resulting in bloating and gas production. Other factors include dieting, caffeine consumption, alcohol intake, smoking, medications, pregnancy, and hormonal fluctuations during menstruation.
Solve: Avoid foods that aggravate your digestive system and instead focus on consuming fiber rich foods. Fiber promotes proper digestion and prevents intestinal blockages. Foods containing soluble fibers include oats, beans, peas, lentils, broccoli, apples, pears, oranges, bananas, berries, carrots, spinach, nuts, seeds, and tofu. Soluble fiber has been shown to lower cholesterol levels while insoluble fiber reduces inflammation.
Get Enough Sleep Each Night
Sleep deprivation leads to poor decision making skills, impaired judgment, decreased productivity at work or school, and even mood swings. Lack of sleep affects how we think, feel, act, and perform. According to research conducted by Harvard University, lack of sleep impairs our ability to learn new things, remember information, concentrate, make decisions, and solve complex problems.
Agitate: You may not realize it but when you don’t get enough restorative sleep, you’re actually depriving your mind of valuable time to process all the data stored in its long term memories. Studies have found that adults need between 7 and 9 hours of uninterrupted sleep every night. However, if you wake up feeling groggy, exhausted, and unable to fall back asleep, it’s likely because you haven’t gotten enough shut eye. Try going to bed earlier so you’ll have more time to relax before falling into dreamland.
Solve: Instead of trying to force yourself to go to bed early, simply set aside some quiet time just before you turn off the lights. Turn down the volume on your television, computer, phone, tablet, etc., dim the lighting around the room, put away any clutter that could distract you, and take a few deep breaths. Once you’ve relaxed, close your eyes and let your thoughts drift until you finally doze off.
Exercise helps keep us healthy physically, mentally, emotionally, socially, and spiritually. It boosts self-esteem, improves body image, increases confidence, relieves depression, decreases anxiety, strengthens relationships with family members and friends, and encourages positive thinking. Research shows that regular exercise can reduce feelings of loneliness, improve social interactions, increase life satisfaction, and help prevent heart disease, diabetes, obesity, osteoporosis, hypertension, stroke, cancer, arthritis, asthma, Alzheimer’s Disease, dementia, Parkinson’s Disease, multiple sclerosis, fibromyalgia, chronic fatigue syndrome, and many others.
Agitate: If you find exercising difficult due to injuries, illness, or physical limitations, try these tips first: Start slowly; build gradually; listen to your body; drink plenty of water; stretch regularly; warm up properly; cool down appropriately; use good form; wear appropriate clothing; and avoid overtraining.
Solve: Find an activity you enjoy doing and stick to it! Don’t worry about whether you are getting fit or losing weight. Just start moving – walking, running, swimming, dancing, biking, hiking, gardening…whatever gets you out there! Remember to breathe deeply throughout the workout and stay hydrated. Also consider joining a gym where you will be able to meet like minded individuals and receive expert advice.
Keep Track Of Your Progress
Keeping track of your progress is extremely helpful when trying to reach new heights. Tracking your daily activities allows you to measure your success over time. Seeing positive changes in your physical appearance gives you motivation to continue pushing forward towards reaching your ultimate goal.
I’m always trying to keep track of my progress but it’s hard to remember what I’ve done and how far I’ve come.
Agitate: Keeping track of your fitness goals is essential to staying motivated and making sure that you’re doing what you set out to do. You’ll find that it’s easier to stay focused if you have a visual reminder of your progress.
Solve: Our handmade Nepalese yoga mat bag is designed to help you keep track of your progress. It’s got a handy pocket at the back for your phone and a loop at the top for attaching a string so that you can hang it somewhere like your door handle or even your locker at the gym.
Finally, rewarding yourself once you’ve reached your desired level of fitness is incredibly motivating. A reward system works best when you choose small rewards instead of big ones. Smaller rewards encourage you to stick with your program even harder.
I’m always trying to get back in shape but I never seem to have time to do anything fun.
Agitate: I know that feeling. I’ve got a lot going on at the moment and I don’t really have time to go running or doing any other exercise.
Solve: So what can I do? Well, I could buy myself a new pair of trainers or some fancy gym kit but that would cost money and I’d probably just put them away again. Or I could take myself out for lunch or dinner somewhere nice. But that’s still money and I’d probably eat something unhealthy.
So instead, I decided to reward myself with a little treat. I bought myself a voucher for a massage session at my local spa. I booked it online and paid for it with my debit card. Then I went home and waited for my appointment. When I arrived, I was greeted by a friendly receptionist who took me through to the treatment room. She gave me a towel and told me to relax while she prepared the room. Then she left me to it.
Just Get Started
These 10 Essential Mindsets For Getting Back In Shape are basic. However, they are often ignored and skipped over. They are the foundation upon which we build our lives. We often ignore them and then wonder later on how we failed to get started, or why we didn’t get enough momentum to get going. If these ten mind sets sound familiar, then maybe you need to start thinking about them more seriously. Maybe you should be taking action right now rather than waiting until next week.