When we look at our goals, it can be overwhelming looking at the top from the bottom of a mountain. At that moment, we realize how big a task is at hand and imagine the workload it will take to get there. With the top in mind, we may get excited and throw ourselves into motion a lot like the coyote chasing the road runner, hungry for a win. When we hit a wall or stumble, or in Willey’s case, a giant box of TNT from Acme drops on him and stops him completely, we lose steam and can no longer find the motivation to continue.
Motivation cannot be chased. The feeling is flighty and if you only workout or eat proper nutrition because you “feel” motivated, you may be disappointed after time goes by and you haven’t hit your goals. This yo-yo effect of dieting and exercise is very common and it would be good to be aware of the marketing that exploits this behavior. Fitness influencers may throw out promises to get fit quick and offer challenges packed with motivation and incentives which may not be an issue for someone who has established fitness as a priority in their routine. For most though, this is a recipe for something that is often too familiar. The start-stop mode that cycles and often dictates their life.
I’m here to encourage small changes that you can be consistent with and discuss why consistency should be the goal and not intensity. This is true for most fitness modes, and even a professional athlete can agree how consistency, especially the small things are important to their goals.
What does consistency look like?
The frequency of training needs to be enough to not only start change, but also produce progress on the long term. You should be able to start something that you can feel the difference, then produce noticeable physical change. A perfect example is walking daily. A simple but often overlooked and underrated piece of exercise. A recommended 30 minutes a day will help keep you grounded in your health and fitness goals and in return produce more energy, improved cognitive function, and boost metabolism functions. Ideally this action will help you stay motivated through discipline especially when motivation wares off.
Discipline will keep you consistent when motivation is no longer there. The discipline of you moving daily will help keep you functioning well and slowly make your way up that mountain. For my personal fitness, leading up to this walk pictured, I have been consistently been walking or running 10 miles a week. The distance didn't matter as much each time, nor the location (treadmill vs outside) or intensity as long as I hit 10 miles every week. Breaking it down though, I would try and do 2 miles 5 times a week.
Slowly starting with just a timed walk, 20 minutes a day to progressively a mile was a jump for me postpartum. Now our walks are about 30 - 45 minutes, and we enjoy the time together as long as weather permits no rain or wind. When we don't do a walk together, I emphasize the importance of doing a walk at the gym where I can add intensity either by running or adding an incline like pictured below. This is 10 weeks worth of progress for me, to be able to run and do 10 miles a week takes discipline!
Have you ever moved your way up a path or trail and stopped to catch your breath, then turned behind you to see you have in-fact covered major distance? Those steps counted in the right direction, and the discipline of moving forward helped you progress forward through the moments of you moving. Moving daily does the same thing! When you look back, you’ll be thankful you kept going especially on the days you didn’t “feel” like it.
Next, add intensity. Add the workouts that really make you sweat, but as always - keep it consistent! Stay on the program. The best program is the one that’s long term, where you know once you complete four or eight weeks, you have another to do a follow up with longevity in mind.
Chase your daily goals, and you will be on-top of that mountain before you know it!