Bay Club San Francisco member and lifestyle blogger Kristine Ciardello knows how to manage a busy schedule. We asked her for some tips on how to stay consistent and keep up with your fitness regimen. Kristine has a full time job, runs her blog, is getting married this year, and is committed to staying fit and healthy—especially before her big day! Kristine’s tips on how to integrate regular workouts into your busy schedule are ones to take to heart. Read on and use her advice to see some big improvements in your workout habits!
The average adult needs 150 minutes of moderately intense physical exercise (75 minutes if you’re going all-out) according to the Physical Activity Guidelines for Americans.
Break it down, and that’s just 30 minutes a day, 5 days a week.
Likely the exact amount of minutes you spend watching your favorite sitcom on the couch. Literally. (For real; Modern Family is 22 minutes of actual show time; 8 minutes of commercials.)
The key to hitting these recommendations and keeping up a regular and committed fitness routine?
“You need to be consistent for the beneficial changes of exercise to occur in your body,” says Edward R. Laskowski, MD, co-director of Mayo Clinic Sports Medicine. Simply put, “if you’re inconsistent, the physiologic changes take longer to occur and the changes will not be as robust,” Dr. Laskowski explains.
Changes that include:
The growth of muscle fibers, which will make you stronger and more toned.
Increased endurance to workout harder and for a longer period of time.
But patience is also a virtue here as changes won’t happen right away. Fitness is not instantaneous (although how amazing would it be if it were?)
It’s day after day after day of committing to your fitness routine. Sticking with it. Even when you won’t really want to. Afterall, have you ever regretted a workout?
Think of it this way, did you learn to ride a bike after one attempt?
Unless you were a supremely talented kid, odds are it took practice and consistency to get to where you wanted to be. There were some falls, some set backs, but ultimately, you succeeded. (Or didn’t, in which case the Bay Club has excellent spin classes on bikes that go nowhere and require zero balance.)
Fitness is the same way. You don’t see results after a week of exercise. You see them after a month, after six months, after a year. Then you look back and can’t believe where you were when you started.
Not sure where to begin? Here’s 5 simple ways to get you started.
1. Find what works for you, and what you enjoy doing
Whether it’s a run outside, your favorite yoga class, or a sweaty bootcamp style workout, find out what you like to do. You’re more likely to commit to it, stay consistent, and see results over time if you’re exercising in a way that you enjoy.
2. Schedule your workouts the same way you would a meeting
When a work obligation is in your calendar, it’s locked in. Make your workouts the same way. Morning, afternoon or evening. Schedule them and make that time for you and your goals non-negotiable. Better yet, commit to classes at specific times.
Feeling undecided? Pack your clothes the night before, or set out your favorite pre-workout snack in the morning before [fill-in-workout here]. You’re more likely to get it done when there’s no overarching factors, tasks or things to do in your way.
4. Find a buddy
Accountability is key and having someone to hold you personally responsible to your workout routine helps. Hire a personal trainer that you’re committed to showing up for. Grab a friend to go for a walk or a jog with. Have that set class every week that you just can’t miss – you’ll meet people who have the same mentality that you do. Post-class coffee/smoothie buddies? Yes please!
5. Don’t forget to rest!
It’s easy to go all-in, but just as important as the actual workout is giving your body adequate time to rest. It ensures that your muscles recover, and that you stay committed. Choose training methods that are sustainable for the long term, and set your body up for a lifetime of fitness. My favorite rest-day ritual? Scheduling a spa treatment at the Serenity Spa.
So what are you waiting for? Warm weather is here, check out the schedule, and commit to your healthiest self.
Interested in writing for One Lombard? We’re looking for member contributions! Email us here.