People often ask me how I can work out almost every day, eat well, and live an overall healthy lifestyle without getting bored or overwhelmed, or just giving up altogether. Part of it may be my Type A personality that thrives off routine and consistency. Another part is the enjoyment I find in exercise and healthy eating. However, I wasn’t always this way! In high school and college I did not enjoy exercising, I generally ate poorly (I would try to “diet” but that would only last a week or two before I gave up) and I just didn’t understand the importance of doing things in moderation. It’s been a long journey to get to where I am today, and it is definitely an ongoing process.
A few weeks ago I was contact by ETBFit, a sports nutrition-based lifestyle business, and asked to share some things about my fitness routine and what fuels my workouts. It got me thinking about how a fitness routine and healthy diet may be different for everyone, but it is developing habits that work for you and that are manageable to stick with that is key.
Find something you enjoy
For me, it’s (obviously) running. However, even when I can’t run I would rather be doing some form of exercise than nothing at all. Like I said, I didn’t always enjoy working out, but once I made it a routine I realized how much better I felt when I was consistently active.
Make the time to take care of yourself
We are all busy, but I think we can all find some time to take care of our bodies by being active in a way we enjoy. It may take some experimenting to figure out the best time for you- and unfortunately, it may not be the time of day that you would prefer to work out. Personally, I am a fan of morning workouts because you make it a priority and don’t allow other things to get in the way. It also starts your day out on a positive note and you will have more energy and motivation to complete your other obligations.
Include variety but be consistent
One of my goals for this year was to be consistent but also include variety in my workouts. It’s pushed me to consistently do things that will help me to stay healthy (like core work and strength training) while also trying new things to avoid feeling bored. Even within a week of workouts, I like to include different types of runs to keep things interesting (like speed work, tempos, fartleks, etc) and I always try to run different routes each day.
Distract yourself at first with something you already enjoy
When I first started running and didn’t like it, I always listened to music. Now I never run with music but I truly enjoy the time outside with my own thoughts. You could also work out with a friend, and make that your time to catch up on things.
Focus on what you should eat, not what you shouldn’t eat
My mindset on eating has truly shifted when I started focusing on enjoying wholesome, nutritious, unprocessed foods. I still enjoy treats and other stuff when I want, but the truth is when you are filling your body with the good stuff, it stops craving “junk” as much.
Find pre and post-workout foods that work best for you
This is something I am still experimenting with, because I work out so early in the morning and would rather eat nothing or a banana than a meal. However, as I increase my long runs I need to eat something more so I am trying some new things. I used to eat a bagel before a long run, but I feel like that just sits in my stomach and takes too long to digest. Post-workout, I usually enjoy a smoothie until my body is ready for a real meal. I like to focus on carbs and protein in my post-workout meal, so one of my favorites is eggs with sweet potatoes and veggies. ETBFit has products that can be used to fuel your workouts, such as protein powder that can be added to a post-workout smoothie.
I’ve always appreciated the quote “You make your habits, and then your habits make you”. I think I first heard that quote in one of my psychology classes in graduate school. We also learned that it takes 21 days to form a habit. So if there is a positive lifestyle change you are looking to make, I encourage you to choose one thing at a time, and stick with it for three weeks. After that, it should become a habit and will hopefully be easier to maintain!
[Tweet “Develop Your Fitness Routine to Stay Consistent and Motivated! via @runningoutowine”]
How do you stay consistent and motivated when it comes to living a balanced and healthy lifestyle?
What is one lifestyle change you have made or are looking to make?
Disclaimer: I was asked to share my fitness and fueling routine by ETBFit, but was not compensated for this post and have not personally tried their products.
I’m linking up with April, Patty, and Erica for Tuesdays on the Run, and with Jill and Jessica for the Fit Dish!
I can’t run to music anymore either and I am so with you on morning workouts. I feel like if I don’t do my own workout first thing, I will have to get around too many obstacles to fit it in! These are great tips, because people do get so uninspired when they don’t change things up and create new habits. Fitness is like everything else in life — it needs to evolve along with us!
Exactly! Mornings are definitely a great time to work out. I always feel so accomplished for the rest of the day!
I am also a total Type A personality, so I find enjoyment and comfort in my routine and plans. I always make sure I schedule in my runs and workouts where I have time to do them. I love to meal plan and prep and Sunday. So as each day passes and I can check my workout or meal off of my list, I find total happiness in that:)
A lifestyle change I have made is cutting out artificial sweeteners – yikes! It was a total mindset change but absolutely for the better!!
That is such a great (but challenging) lifestyle change! Good for you!
Consistency but also positivity is so critical–I like that you said to start with something that you know you like when you first start out. Keep everything positive!
Yes! Its almost like tricking yourself into thinking you like the activity- associating a preferred activity with an unpreferred activity is a great strategy to get things done!
It’s a battle every day to stay consistent especially with distractions, but I’ve learned that if I don’t take care of myself, I can’t take care of anyone else. And considering i’m a caregiver in every way shape and form (mom, nurse, wife), it’s KEY for me! Great post!
Good point!! We need to put ourselves first in some ways in order to be better at the other things we need to do.
I think paying attention to how I feel when I eat well and exercise is key for me in staying consistent and motivated. Running definitely makes me feel my best, both mentally and physically!
Very true! I think its been the same for me; learning how good it feels to eat well and exercise has made me want to continue those habits.
My type-A personality enjoys the routine too. I love vacations, but once I’m back to my normal routine, I don’t like when things interfere. I’m an afternoon runner during the week, and then i’m a morning gym rat during the weekends.
Yes, I definitely thrive off a routine as well! Vacations always throw me off even though they are a nice break:)
I always try to think about how foods will make me feel. Sure the extra large sundae tastes delicious, but is it worth the heavy, bloated feeling afterwards? The fact I feel lethargic for days after? I also remind myself of how good and accomplished I will feel after my workout… sometimes when I don’t want to wake up early before work, I remember how fabulous I feel and how much better I manage life stress throughout the day if I get my workout in ahead of time. Great post – thanks for sharing!!
That is a great strategy! I think sometimes we end up in a cycle of eating poorly and feeling bad and then continuing to eat poorly because we lose motivation. It’s great to think about how you will feel when you eat something ahead of time!
This is all so true. It’s all about creating routines. I am actually in the middle of researching habits – how they are formed, how they work, what we can do to changes etc etc. The best way to stick with healthy living is definitely about finding ways to make it automatic, with plenty of rewards. : ) Great job with all your running, and I love your eating philosophy on focusing on what you SHOULD eat, instead of what you shouldn’t. Such a little shift, but a huge impact! Thanks!
Interesting topic! It definitely seems like one of the biggest pieces of developing a healthy lifestyle is to form positive habits.
These are some great tips! I try to make monthly goals so that I can focus on a few areas to improve on. I also bribe myself by rewarding myself for doing things like running before work or not missing any workouts. It works!
Great strategies! I also make monthly goals which are so helpful. It’s nice to focus on something short term that is manageable to achieve!
Great tips! Consistency is so important, and I agree that distractions help when it’s really tough to get out there!
Thanks! I definitely think it helps to distract yourself with something you enjoy, especially in the beginning!
I think the best tip here is to focus on what you CAN eat, not what you CAN’T. That’s what was the game-changer for me! Also the 21 day habit-forming tip…definitely a good one too!
I hate the feeling of not being “allowed” to eat something- its so restrictive and makes you want it even more!
I love my schedule, and I love planning the tough stuff with a friend! Friends make tough workouts so much better! I have definitely loved trying new foods and I incorporate that into an activity that both my hubby and I can do together. Great post!
Keeping a manageable schedule is definitely important! And that’s great that you guys enjoy trying new foods together!
Great tips and I love that quote 🙂
I think early morning runs helped me the most. I have to be at at 7 a.m. so for a long time I just felt I couldn’t do it, but now I manage a few mornings each week and feel so much better 🙂
Its tough to get in a morning workout especially when your day starts early anyway, but I always feel so much better when I get it done!
Variety definitely keeps me on track. I’ve found that when I tailor my workout to my mood, I do a lot better. It’s those days when I force something (running, yoga or lifting) that it just doesn’t feel at good. Lesson: listen to my body!
That is such an important lesson! If you force yourself to do something that your body just isn’t feeling, it becomes way less enjoyable.
Lisa, I definitely enjoy sticking to a routine; I can’t imagine NOT doing some type of exercise first thing in the morning, but I’ve been doing it for a really long time! Like you’ve mentioned, I do like to find some new things to add in, whether it be a new cross training exercise or video, or maybe even just a short something at the end of my run (you always offer great ideas!). Thanks so much for sharing this!
I also think it would feel weird to not do something active in the morning! When I take time off from running it feels so strange.
Yessssss, I am SO routine oriented. So much so that when one thing is off my whole day just blows up. When it comes to workouts I’m the same way, which sometimes can be a bad thing, but 99% of the time just keeps me motivated and on track!
I can definitely relate to needing that routine! I know what you mean how it can be a bad thing too. Gotta find that perfect balance!
You and I have the same mindset!
Definitely!
I just LOVE how I feel when I exercise and eat well, so knowing that it makes me feel good helps me make a “good” choice 80% of the time. Of course I leave lots of room for “fun” foods too (like the dirty martini I am drinking now), but for the most part, I like to eat in a way that makes me feel good and fuels me for my runs. I think it really helps us because we LOVE running, and that just makes the other decisions easier- if we ate like crap and gained a ton of weight, running wouldn’t feel as good and we wouldn’t reach our goals.
I definitely agree! I do think that our love of running puts us at an advantage for making it a little easier to live a healthy lifestyle. But it’s still not a given! And I think even people who don’t love running can still find something that gives them the same sense of enjoyment and accomplishment.
Working out in the mornings is key to my staying consistent (and sane). I totally agree with you that making yourself a priority is so important. I am still trying to figure out the nutrition piece of the puzzle myself.
The nutrition piece is definitely tougher to figure out I think..it takes alot of experimenting to find a balance that is enjoyable and something that can be maintained long-term!
Staying consistent has been really big for me as a runner. When I started running I committed to doing 3-4 days per week, which is now usually 4-5. I really need to commit to the same for cross-training though, as I haven’t gotten into that (and think it may be because I don’t enjoy it as much). I should try combining it with something I DO enjoy as you suggest!
We definitely tend to keep up with the things we enjoy more than those we don’t! I hope you can figure out a way to keep up with your cross training!
Consistency is key and you’ve got it covered. I’m in the process of becoming an afternoon workout person. I’m a morning person by nature but with a new work schedule if I want to stay consistent I have to make the change.
Thanks for sharing the info and motivation to get it done! #fitfamlove xoxo
It’s tough to change up our workout routines. I have a really hard time getting motivated later in the day!
Great tips. Eating is my weakness. I love to run, so I get out there most days, but I do have trouble making good choices for fueling my workouts.
As far as morning running, I eat a almond or peanut butter and jelly sandwich if I’m going over 8 miles, but otherwise, I just run hungry.
I’m sure running is much easier to get done when its something you enjoy. I think whats helped my eating is knowing how certain foods will make me feel when I run!