WEBVTT - MOTIVATIONAL MOMENT: Shake your exercise rut 🤸‍♂️

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<v Speaker 1>I'm Sam Wood, and this is your motivational moment for

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<v Speaker 1>this week, how to get out of an exercise rat

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<v Speaker 1>and make it all exciting again. So let's start by

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<v Speaker 1>agreeing on a definition of what an exercise rut is,

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<v Speaker 1>because I think you'd be one of two things. I

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<v Speaker 1>think it can be that you are still exercising, but

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<v Speaker 1>you're a bit over it, you're a bit bored, and

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<v Speaker 1>probably most importantly, you've hit a plateau. You feel like

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<v Speaker 1>you're just doing the same thing week in week out,

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<v Speaker 1>and you're not necessarily getting any fitter, getting any stronger,

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<v Speaker 1>reaching any new pbs. You don't even know what you're

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<v Speaker 1>sort of aiming for. The other definition of a rat

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<v Speaker 1>with exercise could be that you're not doing anything at all.

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<v Speaker 1>You've reached absolute nap. I'm out of it and I

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<v Speaker 1>don't really know when I stopped or how I stopped,

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<v Speaker 1>but I haven't been doing anything for a while. So

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<v Speaker 1>let's look at both. Now. We'll start with not doing anything.

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<v Speaker 1>That's probably the first one that we need to address.

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<v Speaker 1>If you're in a rut with your movement, with your

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<v Speaker 1>exercise to the point where you're doing zip, the answer

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<v Speaker 1>is start, and it's not revolutionary. I'm not being a

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<v Speaker 1>smart ass, but you just have to start. Because what

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<v Speaker 1>happens is if we think about it for longer, and

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<v Speaker 1>we put it off for longer, and we get a

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<v Speaker 1>little bit heavier, a little bit less fit, becomes further

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<v Speaker 1>and further away from the last time we remember that

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<v Speaker 1>we exercised, it just gets harder and harder and harder.

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<v Speaker 1>The realization or the acceptance needs to be whether those

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<v Speaker 1>first few workouts or those first few walks or whatever

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<v Speaker 1>it is you're doing to get yourself going again, are

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<v Speaker 1>probably going to suck. You're going to be sore, your

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<v Speaker 1>fitness is going to have dropped, You're going to be

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<v Speaker 1>frustrated with yourself. Oh I had to let myself get

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<v Speaker 1>like this. I was here, now I'm here. Whatever it

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<v Speaker 1>might be. But that's just the reality that you need

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<v Speaker 1>to accept and you need to take that first step.

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<v Speaker 1>Just start, start back slow, and build up gradually. So

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<v Speaker 1>now we're going to talk about the rut where you

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<v Speaker 1>are still exercising or moving, but you're not necessarily going anywhere.

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<v Speaker 1>You've really hit a plateau. Now, there's a number of

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<v Speaker 1>ways to break through these plateaus, but my favorite saying,

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<v Speaker 1>and it is so pertinent for this particular situation is

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<v Speaker 1>if nothing changes, nothing changes, and there's a number of

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<v Speaker 1>ways that we can change things up. I can work

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<v Speaker 1>out for longer, I can work out harder. It can

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<v Speaker 1>be a different variety. I can have less recovery between sets.

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<v Speaker 1>I can do more reps. I can add a totally

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<v Speaker 1>new exercise component to what I'm doing. I can try

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<v Speaker 1>boxing and try bollardes, I can try yoga. But if

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<v Speaker 1>nothing changes, nothing changes, So it's time to shake up

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<v Speaker 1>your routine, get out of your comfort zone, push yourself

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<v Speaker 1>a little bit harder. If you've been in this rut

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<v Speaker 1>for that long, or any period of time over three

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<v Speaker 1>to six months, it's time for a blank canvas, start again,

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<v Speaker 1>new program, and then just make sure you don't make

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<v Speaker 1>this same mistake again. As you're reaching that flat line again,

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<v Speaker 1>change it up again. So I always encourage my clients

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<v Speaker 1>to change things up every four weeks, but it might

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<v Speaker 1>be every eight weeks, every twelve weeks, depending on what

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<v Speaker 1>you're doing. But you've got to shake things up. You've

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<v Speaker 1>got to make the change. You've got to write down somewhere.

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<v Speaker 1>If nothing changes, nothing changes, and get yourself into a

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<v Speaker 1>new routine. And if you're in a rut where you're

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<v Speaker 1>doing nothing, you've just got to get going again. If

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<v Speaker 1>you're in either of these camps, your homework your would

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<v Speaker 1>life homework for this week. If you're doing absolutely nothing,

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<v Speaker 1>you need to commit to three consecutive days of exercise

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<v Speaker 1>to rebuild that momentum. I promise you only three consecutive

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<v Speaker 1>days is all it takes to get those wheels turning

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<v Speaker 1>in a forward direction again. And if you are in

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<v Speaker 1>a plateau, then you need to shake things up. You

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<v Speaker 1>need to throw out the old program, create yourself a

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<v Speaker 1>new one, and as soon as you feel that next

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<v Speaker 1>plateau coming, make sure you do the same thing again