One month almost down and eleven more to go! Is keeping that New Year’s resolution harder than you thought? If your resolution entailed improving your general health by exercising and you already feel you are on the downhill stretch, follow these easy uplifting tips.
Most of us lose interest in a daily workout because it is too boring, too long, or we are short on time. We all battle the workout blues at one time or another. First, reevaluate your New Year’s resolution so it is attainable and fits your personal fitness expectation.
Develop three levels of workout routines to maximize your goals, and create an organizational hierarchy based on your abilities. The three levels will be labeled minimal workout, moderate workout, and exceptional workout.
The key ingredient is to listen to your body and do only what you are capable of doing. On the days when your body feels energized and more time is available, your workout can be more intense and longer. On the days when your body is sore and time is limited, your workout can be less intense and shorter.
Rather than saying, “I’ll do it tomorrow,” reduce the workout and use your three-level workout routines as a quick guide. Remember, you do not want to start over. Reducing your workout instead of skipping a workout maintains consistency and continues to build stamina.
Here are a few ideas when time is limited and some form of exercise is better than no exercise:
Reduce your cardio minutes if time is limited, or reduce your resistance or speed if lacking motivation, whether it is on a machine at the gym or running outside.
When strength training, choose machines or strengthening exercises that will target two or more muscle groups. This may entail combining two or more exercises into one exercise. This can be more efficient and less time-consuming if done correctly.
Consistency is the key to a successful New Year’s resolution. If the workout blues are approaching, reevaluate your situation and make adjustments to your workout routine. You might need to alter your long- or short-term goals so that they are attainable fitness goals. Remember, don’t give up and keep a consistent workout lifestyle even if it is minimal. It will leave you feeling great each and every day and one step closer towards accomplishing your New Year’s resolution.
Amanda Manthey is a former collegiate runner for Eastern Michigan University. She writes about running and fitness for Dave’s Performance Footgear. ❦
Don’t miss Dave’s races!
Runners, get ready to “take your mark” in these exciting community events sponsored by Dave’s Performance Footgear. For more information on any event, including any applicable fees, please visit davesrunning.com.
Tow Path Time Trial (mountain bike race)
Wednesday, January 1, 2020, 12:00 p.m. at 13801 S. River Rd., Grand Rapids, Ohio.
We will be starting at Providence Metropark in Grand Rapids on the Towpath, with an 8.6-mile out-and-back race to the turnaround near Bend View. Come early to be seeded (riders leaving every minute) and enjoy coffee and hot chocolate. We will have men’s and women’s divisions as well as Fat Bike/MT Bike and Cyclocross divisions. Fabulous prizes as always and lots of fun!
Dave’s MIT – Spring ‘20
Monday, January 6 to Sunday, April 26, 2020. Dave’s marathon Training Group gives you the benefit of personal coaching through a training plan designed to enable you to achieve your goal. The Marathon and half-marathon program will begin the first week of January. The Mercy Health Glass City Marathon will be the focus of all the programs offered. Each program will have different pace groups to meet your needs and assigned coaches for each group. Come out and join hundreds of other runners just like you. Visit davesrunning.com for full details.
Dave’s Winter Warriors Training
Monday, January 6 through Sunday, March 1, 2020 at 5700 Monroe St. in Sylvania. Are you looking for something different to kick off 2020 with a “new year, new you” resolution? Dave’s Running Shop is offering a low-intensity, 8-week winter running and/or walking conditioning program. It is designed to keep you moving through the winter months and prepare you for the upcoming spring racing season. Visit davesrunning.com for full details.
Dave’s 10-Miler & Yeti 5K
Sunday, January 19, 2020 at 1101 Panther Pride Dr. in Delta, Ohio. 10-Miler Early Start at 1:30 p.m., 10-Miler at 2:00 p.m., and Yeti 5K at 2:05 p.m. Dave’s 10-Miler was started in 1974 by Dave himself and has happened every year regardless of the unpredictable weather. At the race, we have seen highs of 65 degrees to blizzard conditions and ice on the road, so be sure to dress for the weather. The course starts at Delta Middle School and loops through the beautiful countryside of Delta, Ohio. After the race, stay and enjoy some hot soup, fresh Pita Pit sandwiches, and the shower facilities.