For years, exercise was a dirty word. Some days it still is. I’ve said it here before…the only thing I like less than exercise is my pants not fitting. I do it anyway.
Luckily, the more regularly I exercise the more I like the benefits I get. And not just that my pants fit. I like the increased sense of well being, improved energy and mental alertness, the stress relief, and the feeling of being grounded and connected to my body.
As soon as I get out of a routine, though, finding 30 or 45 minutes a day to exercise becomes drudgery again. Consistency is key.
Exercise Before Sanity
When I was fat (and, no, I don’t have to be politically correct here and say ‘overweight’ or ‘obese’ or even ‘pleasingly plump’…I’m talking about myself!) my exercise life went like this:
- Find the most difficult exercise routine out there and tell everyone you’re going to do it. If I quit, everyone will know. Perfect motivation not to quit.
- Decide to exercise at ridiculously insane times. Commit to getting up at 4:30 a.m. so I can get to work by 7:45 – and haul my work clothes to the gym so I can shower there. No time to come home first.
- Once at the gym, work harder than anyone else there to make up for the fact that I was so fat. I mean, if I’m working my big behind off at least everyone walking around in skin-tight outfits won’t think I’m such a looser.
I was massively out of shape and the first workout just about killed me. My body ached for days and I could hardly lift my arms to do my hair. After a couple of weeks, the impossible schedule would wear me out and I’d oversleep and skip the gym. This started a downward cycle of feeling bad about myself because I couldn’t do something I thought I should be able to. The worse I felt about myself the harder it was to get back to the gym. And, being a binge eater, I ate to fix the feelings.
I was back where I started. The next time I’d try something a little different but just as insane – like a boot camp or one of those infomercial “guaranteed success” workouts. Nothing like punishment for being fat.
It took me years of doing this over and over to finally see that I was setting myself up for failure.
So what changed?
I got honest with myself.
I never liked exercise enough to build my life around it. And though it would be great to look like one of those girls on the cover of Cosmopolitan I love to bake and I love dessert. Plus, I’m 5′ 4 3/4″ tall, I have a short waist, no hips, and no curves.
I finally got to the place where I could accept who I am and the body God gave me. I let go of the misguided notion that when my body was perfect I’d be happy. That changed everything.
I opted for a realistic exercise program that includes things I like to do for both cardio and strength training. Some form of weight bearing exercise is so important for healthy bones. And, muscle burns more calories than fat so it never hurts to increase muscle tone. (Don’t get the idea that I have a rock hard body…no one would ever know I do strength training by looking at me.)
Here’s what it looks like today. Keep in mind I’m flexible with this and have no rigid rules that will make me feel like a failure.
- I walk 30 – 60 minutes three to four times a week. (Elana walks, too.) My first choice is walking outside with my dogs but when it’s rainy or bitter cold I go to the local rec center. Some walks are intense and others are just to get out of the house. I love Prevention Magazine because it always has practical walking workouts that are adaptable to my fitness level.
- I do some form of strength training 2 – 3 times a week. Yes, I’m a DVD work-out-at-home kind of girl. My favorite videos are from The Firm
because they incorporate strength training and cardio. Best of all, they have workouts that are 30 minutes or less. My kind of exercise.
It’s doable. It’s realistic. And, I have learned to enjoy it. Kind of.
What exercise works for you? What doesn’t work? If you’re reading this in an e-mail, come on over to www.SimplySugarAndGlutenFree.com and leave a comment, too.
Next week – Setting Yourself Up For Success with Meal Planning. (I promise to make it fun!)
Aamina Masood
posted on January 14, 2011 at 10:21 am
I love doing yoga mixed with aerobics (Elle McPhearson) every other day. It got me back in shape after my first surgery. After my first born, I had to change my routine and went to the gym. I joined a weight loss program which kind of helped but it taught me good technique for the treadmill, which is easy. I also stopped eating carbs and sugar other than once in the morning. Now after my second born, I’m back at square one. Its difficult getting a routine together with the little one waking me up at night and going to college and guests and housework. I’m going to try going in the afternoons again starting tomorrow. Lets see how it goes.
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brooke
posted on January 14, 2011 at 10:25 am
I have committed to my wellness.
I can’t currently afford it, but I loved Jazzercise as it incorporated dance (which I love) with pilates, yoga, kickboxing and strength training. Now though I am a DVD girl (Body Gospel, Walk Away the Pounds, DWTS, Yoga, etc.) with the Wii Fit thrown in for good measure.
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Melanie
posted on January 14, 2011 at 10:36 am
I love workout videos too! My sister thinks i’m crazy for it, but ya know, it works for me. I have The Firm too plus yoga, pilates, and other cardio workouts. Since I have such a variety of videos/DVD’s I don’t get bored. I also vary my intesity by adding weights to some of the routines.
One day,I got my husband to do a Yoga video with me, it was a hilarious sight to see! shh don’t tell I got a picture too!
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Christine
posted on January 14, 2011 at 10:45 am
I love how you came across the realization that when it comes to exercise (or anything, really!) it’s good to start in small, manageable chunks and then build up from there. I know in the past I’ve also just jumped in the deep end and been unable to keep up, so I’ve just quit.
I really like going to the gym, especially with my mum as we use that time as a time to chat and be social. We’ve also started seeing a personal trainer, which is challenging but fun! Our trainer is awesome and my mum is quite funny, so it’s quite entertaining.
In the winter I enjoy skating and cross country skiing (as long as it is not super cold out!) In the summer I love riding my bike and hiking. At pretty much any time of year, I like walking, whether it be with my camera, to the store or mall, to the train station or wherever.
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Amy Reply:
January 14th, 2011 at 12:50 pm
@Christine, I tried skiing and found out I like sitting in the lodge more than I do being on the slopes. I’m just not an athlete. I used to go to the gym with my mom when we lived in the same city. I miss that.
Thanks for sharing, Christine!
Hugs,
Amy
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Christine Reply:
January 14th, 2011 at 2:07 pm
@Amy, I’m definitely a sit in the lodge at downhill ski resorts as well as me + heights = bad day. Cross country skiing is generally much flatter and more of a cardio workout – it’s like hiking on skis. Much less stressful!
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La.
posted on January 14, 2011 at 11:54 am
I love to workout BUT some days ARE harder than others and I know that if I didn’t follow a schedule… I wouldn’t do it. I like to run so I normally run a few times a week and then try all sorts of DVDS on Exercise TV. Have you tried the Leslie Sansone where you can walk at home? On days where I feel like doing NOTHING and I’m crabby and I’m feeling fat and lalala, I do that because you just WALK and can walk at least a mile. Yay!
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Amy Reply:
January 14th, 2011 at 12:49 pm
@La., I’ve never heard of Leslie Sansone…I’ll have to check her out. Walking is one of my favorite ways to get out of that “I feel fat!” mind frame.
Hugs,
Amy
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Karen
posted on January 14, 2011 at 11:57 am
Wow, it’s like you’ve tapped into my life
Now I walk (with my dog – he’s a great motivator) and I have discovered and LOVE yoga. Neither seem like exercise to me (I loathe exercise 
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Amy Reply:
January 14th, 2011 at 12:48 pm
@Karen, Glad I’m not the only one!!
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Alta
posted on January 14, 2011 at 12:01 pm
I am glad you’ve found something that really works for you. One thing you left off that I know you do – you never sit down! You’re one of the busiest people I know – always on your feet in the kitchen and stuff. That helps (and doesn’t seem like you’re doing anything!). I tried the gym thing off and on, but I too was desperately trying to work harder than I was physically able, in an effort to keep up with the gym rats that spent every waking hour there. Finally, I have a routine that works. I was already getting up at 5:15 to get to work at 7. So I finally decided to set the alarm for 5, and make my lunch to take to work the night before, so I could carve 30 minutes out of my morning for exercise. And I do it M-F. It’s not always the same. Once or twice a week I run on the treadmill, or I might bike on the stationary bike (we have both). I also have yoga and strength training videos. Rarely do I miss a day. I also play soccer 1-2 times a week. While I don’t always feel like working out, I do it because I feel better when I keep my routine. (And I can play soccer harder – which motivates me a lot!)
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Amy Reply:
January 14th, 2011 at 12:47 pm
@Alta, Usually that’s true but I’ve been sitting in my computer chair more hours in a day than I’d like to. It’s almost hard to get up and go in the kitchen lately because I’ve had so much sedentary work to do. I love your compromise…packing lunch at night makes all the difference in the world. And for people like us who generally have to pack or go hungry, it’s not something we can opt out of.
Hugs,
Amy
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Cherise Harper
posted on January 14, 2011 at 12:03 pm
This post was perfect for me today. Up until August I was working out 3-4x/week for over 5 years but then I stopped to do a diet (yes, to do a diet) and never got back to it. I did lose the weight I wanted to but now that I’m thinner, I’ve forgotten what it feels like to be fit. Perfect time to start again is today.
I find that it’s better for me to work out in the evening even though I’m a morning person. Mornings workouts tend to take up too much of my peaceful time and I have a hard time giving that up. So, I will begin The Shred again tonight along with the elliptical, alternating every other day of the week. I really do love working out and running but only after a few weeks. It’s getting past that time period that’s the hard part for me.
Thanks for this post.
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Amy Reply:
January 14th, 2011 at 12:45 pm
@Cherise Harper, Congrats on the weight loss…I’ve been there when I didn’t exercise because I was already thin. I do it today because I feel better when I do.
I’ve never done The Shred…I’ve heard it’s tough. Good for you!!
Hugs,
Amy
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Cherise Harper Reply:
January 14th, 2011 at 1:24 pm
@Amy, Thanks, Amy! I love the Shred and even though it gets a little monotonous I haven’t found any other video that kicks my butt in such a short time as Jillian does. I am going to look into The Firm though. I’ve heard of it but have never really checked it out. P90X scares me but I kind of want to try that too. And, you’re right. It feels so much better when I’m working out – both physically AND mentally.
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Linda
posted on January 14, 2011 at 12:35 pm
I definitely agree Amy, consistency is the key, and being realistic with yourself.
I started off last year walking. Gradually increasing it to now running about 45 minutes, 6-7 days a week.(I know, still need some balance! It’s so tough to take a day off!) When it came to actually feeling/seeing any differences, running is all that works for me. All my life, to get me to run something would need to be chasing me! Funny how things we avoid can come back to visit us later, in a positive way.
I’ve also put a lot into stretching, and flexibility, which adds in to my dancing- a great indoor exercise when it brr cold outside! Stay warm!
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Amy Reply:
January 14th, 2011 at 12:44 pm
@Linda, I love that you found something that works for you. I need to do more stretching…a lot more. I always feel like I’ve spent enough time exercising by the time the stretching comes around and quit. I love it when I do it.
Hugs!
Amy
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Maggie
posted on January 14, 2011 at 1:08 pm
Well said, as usual Amy. What works for me is running. I put my gear on, open my front door, and I’m gone. Much the same as walking. I did the gym for years, and I’m done with it. It just doesn’t motivate me. Running lets me clear my head, leaves my babies at home, and makes me feel fantastic!
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Mary
posted on January 14, 2011 at 1:11 pm
This is a great post! I used to exercise like that too and then I would get an injury and totally give up on the whole exercise thing! I do like to workout first thing in the morning. That is the only part of my day I can really control.
I found Fit Yummy Mummy started by Holly Rigsby(not just for moms!) while looking on the internet. It is a simple lifestyle plan for fitness and nutrition for women! It incorporates 15 minute resistance workouts and cardio intervals that can all easily be done at home (and I do!). I dropped 50 pounds following the lifestyle changes!
Now it is just a simple part of my day to get in my workout and get on with the rest of my day. http://www.fityummymummy.com or http://www.clubfym.com if you like support from other women doing the same thing.
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Brandi
posted on January 14, 2011 at 1:28 pm
Like so many others, I know just what you mean. I’ve always been a ‘workout in the safety of my apartment’ girl. I’ve done lots of different types of videos, but my favorite current routine is actually EA’s Active: More Workouts for the Wii. It includes warm-ups and cool-downs, utilizes resistance straps for strength training (though I had to buy a better one eventually) and has a 6-week challenge. The challenge helps focus on different areas so nothing gets too overworked and it’s less than 30 minutes, 4 times a week.
My biggest problem has been anytime I break my routine. Getting sick (I was chronically tired or ill) or going out of town would upset the schedule and it was always harder to get back on the horse. But now that I’ve changed the way I eat (and gone sugar- and gluten-free), I’m feeling so much healthier and energetic that those workouts are a breeze (though I still work up a sweat). I also walk a lot and am looking to getting back to my long neglected tribal/fusion bellydance DVDs.
Best wishes in the New Year and thank you so much for sharing your blog.
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Kelly- 18 Hour Kitchen
posted on January 14, 2011 at 1:51 pm
Amy, I walk too! I used to run marathons, but once I had my first child, I realized I didn’t have the time or energy to commit to a crazy workout routine anymore. So I started doing yoga and walking, now I also add some weights in a few times a week. I feel really good about having a life-long, sustainable “exercise” program.
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Janelle
posted on January 14, 2011 at 2:38 pm
I have Fibromyalgia and with it comes major back pain. When I work out I love how much better I feel. I sat around in pain and miserable for so long though that getting up to work out took a lot of commitment. Now I feel great, am dropping weight (I had gained about 15# back) and getting more flexible as well. I walk and also do work out videos at home. I have a collection I rotate through regularly so I don’t get bored with one.
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Rufus
posted on January 14, 2011 at 3:28 pm
I love my local YMCA for the exercise classes. That way, when I don’t FEEL like exercising, there is someone in the front of the room telling me what to do and ensuring I get a workout. Kind of a cheap form of a personal trainer. Also, if you want to quit, you have to walk out front from of a group of people. Peer pressure at it’s finest. Also, I like to remove myself from the distractions present at home.
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Becky D
posted on January 14, 2011 at 3:30 pm
I hate to exercise. I love to take walks…but not in the winter when it’s 0 degrees and dark.
That’s where Leslie Sansone DVD’s come in handy! I love those – although to be honest, I probably wouldn’t even do those if my wonderful husband didn’t drag me out of bed in the morning to do it. And to make sure I do it, he does it with me. I love that man.
On days when I’m really motivated, I do Joyce Vedral DVD’s. That woman is amazing. She has a great story, and I always look at her and think that if she can do this, then there is no excuse for me not to do it. It’s the best strength training I’ve found.
We also just ordered the Wii Fit Plus – I’m hoping that making a game out of working out will help me enjoy it more.
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Christine
posted on January 14, 2011 at 4:04 pm
I never like the idea of working out (except when I get to run), but 95% of the time after 15 minutes in I love it. I love Spin classes, Elliptical at gym, Jillian Michaels DVD’s (circuit training), running, jogging, walking and weight training. I mostly just love the way I feel after. The rush from a great run or a grueling spin class can keep me happy all day. I have to set goals to keep going like running a half marathon each year etc. I have to work out first thing in the morning either before anyone is awake or before 9 ish or else I am dragging my heels all day at the thought of working out
. While I am sure I would rather be sitting an relaxing instead I love how fit and muscular I am so I will not give it up.
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christina
posted on January 14, 2011 at 5:17 pm
I’ve always liked exercise, not the gym type, but walking, riding a bike and I used to dance. That was fun. But last year I was in a car accident. I have been in physical therapy for the past 11 months. I thought I was getting better and wanted to up my workouts. However, every time I tried, I ended up flaring up and having to start over. After looking back at the last couple of years, I realized that not only did I have an injury accident, but the year prior we moved to 10 acres, my husbands dad passed away and we had an episode where the city was doing major construction right behind our house 24/7 (so our sleep was very disrupted!).
All that put together made me realize that I’m probably suffering from a culmination of all those stressors and have adrenal fatigue. When I researched it, adrenal fatigue benefits from slow or moderate exercise, but intense exercise will actually cause more depletion of the adrenals. So for now, I’m having to accept only doing 10-20 minutes of exercise at a time. Anything over that seems to tax me quite a lot. I’d like to get back into shape, but I think I need to get my body rested first. Accepting that has made a huge difference in how I perceive myself. ie not feeling like a failure because I couldn’t do a 30-60 minute workout.
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Jennifer
posted on January 14, 2011 at 5:57 pm
I love working out. Eating right, not so much, LOL. (I think anyone who says they prefer celery over a piece of chocolate cake is lying!) I work out 6 days a week. I’ve done several rounds of P90X and one round of Insanity since the gym I went to shut down just over a year ago. Now I do a hybrid of P90X, Insanity, One on One (Tony Horton from P90X does these, too), spinning, yoga, hiking, and jogging. I have workout ADD, so I have to keep changing things up!
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Michelle
posted on January 14, 2011 at 8:10 pm
I really like walking. I realized just how much I liked it when I couldn’t get out there as much last summer. I was dealing with heel pain. It is relaxing and freeing and a good time to catch up with some friends and family. I love getting the fresh air and being by myself for a bit. I’m looking forward to spring and snow-less sidewalks.
My all-time favorite is roller skating at the rink. We don’t go very often because it is kinda expensive for a family of 5. I wish I could own my own private rink so I could skate to my own music everyday.
In the summer I also like to roller blade while the rest of the fam bikes on a couple of local bike paths.
In the winter I seem to migrate toward DVD’s the most, although we do own a treadmill. I have videos from Denise Austin, Leslie Sansone, Tonya Larson, and Billy Banks. I just recently borrowed a DVD from the library. It is The Biggest Loser – The Workout. I’ve only been using it for a few weeks and haven’t done all of the workouts, yet, but I really like it. It combines cardio and strength training on alternating days. I enjoy the feeling of building up my stamina and knowing I’m completing more of the workout each time.
I’m tired of my pants being too tight. I’ve been trying to cut back on sugar and starches (I’m already GF), etc. I appreciate your blog and your encouragement and your honesty!
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Ricki
posted on January 14, 2011 at 8:54 pm
My routine looks very much like yours. I walk 45 minutes to an hour 5-6x/week. I do treadmill in the morning because I love to read while walking! Then do 30-45 minutes with the dogs in the afternoon. I also weight train with free weights and machines at the gym. Because I have osteopenia, it’s really important for me to keep up with the weights. I have to admit that I really do enjoy it once I get there–it’s getting there that is sometimes the problem.
And I am SO looking forward to the meal planning, since that’s something I’ve never been able to master!
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Catherine
posted on January 14, 2011 at 9:49 pm
This is a lovely post, thanks, Amy. I love the theme of resolution free. Incremental changes are the way to go.
I’ve found I really need structure to my exercise – if I have to be somewhere at a particular time, I’ll do it, but if I just plan to do some exercise at home, I keep putting it off until I run out of time. So I’m very much a going to the gym kind of gal – I make myself run on the treadmill, because I know it is the best cardio for me, and depending on whether I have enough time, either arm weights or core strength.
I love karate and used to train 4 times a week plus a one-on-one lesson with my Sensei. But now I live in another state and am teaching, so I don;t get to train as much as I would like. We have 4 classes a week, and one just for the senior black belts, so I train it that one. And we do fairly intensive warms ups most classes, push ups, sit ups, squats, some cardio and some stretching.
Martial arts clubs (good ones, anyway) have a great atmosphere. You know that you are only competing with yourself, no-one is judging you, so (despite feeling fairly uncoordinated) I never feel self conscious and really enjoy the training.
Catherine
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Alisa Fleming
posted on January 15, 2011 at 11:18 am
I just read your other Resolution Free post, and seriously Amy, I LOVE your attitude. I’ve been putting pressure on myself lately that I should make some specific new year goals, and it just isn’t happening. I’m probably just not being realistic and actually being too specific.
You and I are so alike in terms of exercise! I am a big time walker and even have a partner (husband) we walk 30 minutes to an hour or more every single day (even in snow storms!). I think I only miss a day of walking about ten times a year. I’m also a total DVD girl for the weights. I actually find it way more motivating and easy to follow. And some weeks, when my body just feels like it needs a break, I take it. No guilt required.
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Amy Reply:
January 17th, 2011 at 8:57 am
@Alisa Fleming, I’m with you on the breaks. Sometimes I just need one. Without the guilt it’s so easy to get back into my routine.
Hugs,
Amy
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Kerrie
posted on January 15, 2011 at 11:32 am
Just thought I’d share something I got from “Missus Smarty Pants”. She recommended getting some exercise clothes that you like and look good in (y’know – holding it all in tight!)
to help motivate you to exercise. It helps you feel better about yourself and what you are trying to accomplish. I even do it at home now that I can’t afford my gym membership. If I’m in my sweats, I feel lazy; if I’m in my workout clothes, I feel productive! Thanks for your site. I’ve been enjoying it – so hard to find recipes with alternative sweeteners in them – recipes that WORK!
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kelly
posted on January 15, 2011 at 8:34 pm
i really try to be healthy but i hate working out. the only thing i enjoy is yoga and i find if there is a class at a scheduled time i will go, if it’s on my own forget it. this is a constant battle i have with myself that i need to be healthy and do this for my body so i am not a shriveled up old lady that can’t get around!
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Bethany
posted on January 16, 2011 at 5:12 pm
I LOVED this post, Amy!
I decided to go without making resolutions this year, as I would like to consistently be trying to better myself.
I have also had year after year of amazing resolutions that I *knew* I would live up to… only to fail. And then loathe myself. It was such a silly cycle, and I can’t believe I didn’t see how ridiculous it was that I was doing that to myself!
I’m taking small steps to better myself in different ways, and I can feel the benefits of it already.
{Without the added pressure of a promise to myself that I would “keep up with” whatever insane routine I’d concocted.}
As always, I adore you and adore your blog. Thank you for everything. Ü
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Amy Reply:
January 17th, 2011 at 8:48 am
@Bethany, Kudos to you for choosing a sane plan to help keep you healthy. For me, it brought so much peace. Thanks, too, for your sweet words about my blog. It warmed my heart.
Hugs,
Amy
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rose
posted on January 17, 2011 at 4:33 am
Nice! I do dvds too. I want to run once a week but I have not been able to get started yet. Reason being: I have to wake up early enough to do it (you do not want to be seen running after 8am where I live for sure!) I think that once a week run would boost me up tremendously. My eating habits are a big problem. I am working on proper consistent meal planning. We have this electricity problem which comes in the way and forces you to buy lunch when u already planned to cook something healthy. But I am sure I will find a way. I am just getting started and want to succeed. Thank you for the encouragement.
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Jenn AKA The Leftover Queen
posted on January 17, 2011 at 12:26 pm
For me, keeping my endorphins up is something I need for my mental well-being – which means I need to do something that makes me sweat and push myself til I crash about 5 days a week. Sometimes I only “work out” for 15 minutes. Sometimes longer. I am a kettle bell junkie. I also enjoy weight lifting. When I am not doing those types of exercises, I go out snowshoeing in the winter, or dog walking in the spring, summer and fall. I also enjoy hiking.
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Bettie@wineablegifts
posted on January 20, 2011 at 11:10 am
I do a combination of walking, gym and working out at home. I have never heard of the Firm. After checking them out on Amazon I found they have several videos. So you have some favorites or ones you like to recommend?
Thanks,
Bettie
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