Speaker 1: I'm Sam Wood, and this is your motivational moment for
Speaker 1: this week, how to get out of an exercise rat
Speaker 1: and make it all exciting again. So let's start by
Speaker 1: agreeing on a definition of what an exercise rut is,
Speaker 1: because I think you'd be one of two things. I
Speaker 1: think it can be that you are still exercising, but
Speaker 1: you're a bit over it, you're a bit bored, and
Speaker 1: probably most importantly, you've hit a plateau. You feel like
Speaker 1: you're just doing the same thing week in week out,
Speaker 1: and you're not necessarily getting any fitter, getting any stronger,
Speaker 1: reaching any new pbs. You don't even know what you're
Speaker 1: sort of aiming for. The other definition of a rat
Speaker 1: with exercise could be that you're not doing anything at all.
Speaker 1: You've reached absolute nap. I'm out of it and I
Speaker 1: don't really know when I stopped or how I stopped,
Speaker 1: but I haven't been doing anything for a while. So
Speaker 1: let's look at both. Now. We'll start with not doing anything.
Speaker 1: That's probably the first one that we need to address.
Speaker 1: If you're in a rut with your movement, with your
Speaker 1: exercise to the point where you're doing zip, the answer
Speaker 1: is start, and it's not revolutionary. I'm not being a
Speaker 1: smart ass, but you just have to start. Because what
Speaker 1: happens is if we think about it for longer, and
Speaker 1: we put it off for longer, and we get a
Speaker 1: little bit heavier, a little bit less fit, becomes further
Speaker 1: and further away from the last time we remember that
Speaker 1: we exercised, it just gets harder and harder and harder.
Speaker 1: The realization or the acceptance needs to be whether those
Speaker 1: first few workouts or those first few walks or whatever
Speaker 1: it is you're doing to get yourself going again, are
Speaker 1: probably going to suck. You're going to be sore, your
Speaker 1: fitness is going to have dropped, You're going to be
Speaker 1: frustrated with yourself. Oh I had to let myself get
Speaker 1: like this. I was here, now I'm here. Whatever it
Speaker 1: might be. But that's just the reality that you need
Speaker 1: to accept and you need to take that first step.
Speaker 1: Just start, start back slow, and build up gradually. So
Speaker 1: now we're going to talk about the rut where you
Speaker 1: are still exercising or moving, but you're not necessarily going anywhere.
Speaker 1: You've really hit a plateau. Now, there's a number of
Speaker 1: ways to break through these plateaus, but my favorite saying,
Speaker 1: and it is so pertinent for this particular situation is
Speaker 1: if nothing changes, nothing changes, and there's a number of
Speaker 1: ways that we can change things up. I can work
Speaker 1: out for longer, I can work out harder. It can
Speaker 1: be a different variety. I can have less recovery between sets.
Speaker 1: I can do more reps. I can add a totally
Speaker 1: new exercise component to what I'm doing. I can try
Speaker 1: boxing and try bollardes, I can try yoga. But if
Speaker 1: nothing changes, nothing changes, So it's time to shake up
Speaker 1: your routine, get out of your comfort zone, push yourself
Speaker 1: a little bit harder. If you've been in this rut
Speaker 1: for that long, or any period of time over three
Speaker 1: to six months, it's time for a blank canvas, start again,
Speaker 1: new program, and then just make sure you don't make
Speaker 1: this same mistake again. As you're reaching that flat line again,
Speaker 1: change it up again. So I always encourage my clients
Speaker 1: to change things up every four weeks, but it might
Speaker 1: be every eight weeks, every twelve weeks, depending on what
Speaker 1: you're doing. But you've got to shake things up. You've
Speaker 1: got to make the change. You've got to write down somewhere.
Speaker 1: If nothing changes, nothing changes, and get yourself into a
Speaker 1: new routine. And if you're in a rut where you're
Speaker 1: doing nothing, you've just got to get going again. If
Speaker 1: you're in either of these camps, your homework your would
Speaker 1: life homework for this week. If you're doing absolutely nothing,
Speaker 1: you need to commit to three consecutive days of exercise
Speaker 1: to rebuild that momentum. I promise you only three consecutive
Speaker 1: days is all it takes to get those wheels turning
Speaker 1: in a forward direction again. And if you are in
Speaker 1: a plateau, then you need to shake things up. You
Speaker 1: need to throw out the old program, create yourself a
Speaker 1: new one, and as soon as you feel that next
Speaker 1: plateau coming, make sure you do the same thing again