EUGENIZATION.

…you have to make time. Or break “the rules.” Or both.

Ways to make time for exercise:

1. Make it a recurring appointment on your calendar. That way you’re less likely to miss it in the future.  Making it a meeting you’re accountable for will do wonders for you actually doing it.

2. Get up a half hour earlier. I hate waking up early too, but if you simply can’t carve out time during your work day to exercise and you’re too fried afterwards to even consider it, then there’s only one other time remaining.  Consider it a “Morning Mediation.”

3. Go to bed a half hour later. Note: I was wrong all these years - sleep does not seem to be affected by higher core temperature prior to bedtime.  Here’s the hypothesis: To fall asleep, your core temperature needs to drop by several degrees.  Exercise raises core temperature and can sometimes keep it elevated for several hours.  Ergo, I recommended not exercising before bedtime.  Well, I was wrong.

That just works out better for you night owls (full disclosure: I’m one of you - I prefer working out in the evening).  Get your workout in when you can, even if it means right before bed.

Consistency is important (especially for beginners).  Missing a workout anytime during the first four weeks of an exercise program almost always spells death for attaining your goals.  Why?  During this formative period, the habit of exercise hasn’t been established; it’s still a new, unusual, and cruel stimulus to your body.  Consequently, each time you miss a workout (an application of that unwelcome experience), you make it harder to drag yourself to the gym next time.   Until the habit is established, do your best to keep perfect attendance!

Here are some ways to break the rules and to help ingrain the exercise habit:

1. Do one exercise. So you don’t have time to do an all-out, full-body workout.  Okay, just pick one exercise and do that.  Don’t wimp out on your exercise selection, however; make it an exercise worth doing. Squat, perhaps.  Or deadlift.  Or MedX Leg Press.  Or Pullover!  Choose a multi-joint exercise of your liking and do it.  Even if you choose to do multiple sets (and I hope you don’t, unless you have a really compelling reason to), it should only take you 15 minutes.

2. Do a bodyweight workout. You could, in fact, just stop reading right now, get up out of your chair, and do the following workout:

• Slow-speed pushups x 5 reps
• Wall Sit x one 30 second hold
• Plank x one 30 second hold
• Slow-speed back hyperextensions x 5 reps

Repeat for maximum cycles in 10 minutes.

And it would only take you 10 minutes, require no changing, and (if you’re a relative newbie) leave a lasting impression.

3. Walk to the nearest tree and perform pullups. This would be a prime example of what I would call “breaking the rules.”  No, it’s not an ideal situation; yes, the bark will be uncomfortable on your hands; yes, you should pick a branch that can support your weight.  Consider it penance for not putting yourself first and allowing “life” to interrupt something you wanted for yourself.

Incidentally, if you can’t do pullups, it’s okay.  The mere act of trying to pull yourself up will deliver benefits to your upper body and ab muscles as well.  And if just hanging there is tough?  Well, then perform “reps” of dead hangs (being sure to keep your shoulders tight!) for as long as you can; 15 seconds; 30 seconds; whatever.

It’s important to note that these are quick fixes in a pinch.  These options are in lieu of missing a workout.  You’re still responsible for getting back on track and getting back to your full exercise program.

What ways have you figured out to keep yourself on track?  I’d like to hear about them.  Post to comments.