Choosing YOUR Optimal Exercise Routine for Sustainability.

 Exercise!

·       Many of us know we should do it.

·       Some of us have an exercise routine.

·       We know that when we exercise we feel "better".

But what exercise is right for you?

Over the years I have "enjoyed"(?) various forms of physical exercise. I have looked for things that keep my attention, help me lose weight, reduce blood pressure, increase endurance and more.

I played team sports (badly) as a child, following in the footsteps of my parents (mother was a netball and field hockey player, father an avid rugby player.) I have gone the solo route - mini-triathlons combining swimming, biking and running.

I have done aerobics, weight training, dance classes, yoga, and more. Yet nothing has ever really stuck. Until now.

I have been intrigued by Pilates for some time now and when a close friend took it up at a club near where I live, I decided to go along for an introductory session. And I realized what I have been missing all these years. I have been overlooking the mind-body connection.

Yes, me, the coach, a believer that mind and body are one, someone who has done a lot of work and studying around mental health and its relationship to physical health.

So what had I overlooked that Pilates answered? Decision fatigue!

My day to day work involves a LOT of decision making. I decide what to focus on, what clients to work with, what services to offer, what questions to ask. I decide what to spend each working hour doing, where to invest time and energy to further my purpose and my impact.

Some people watching me will probably say that I am controlling. It may appear that I don't leave much to chance.

I am always deciding. Even when I am coaching I am deciding whether to ask a question or sit in silence. I am thinking about what is most helpful in this moment. I am asking myself how what I am hearing relates to other things the client has said - the list goes on (check out my book be hopeful, be strong, be brave, be curious for a more complete list of what the coach is doing as well as insights into what coaching might be like for you...)

Just as exercise needs to get us moving in a way we don't habitually move, we need our minds/brains to move differently too. When I go to Pilates, someone else decides. They choose our moves, I just follow along. It feels like bliss. They are the experts... They know what works... They know what time it is... They set the class time and duration. I just show up (or not!). They choose the equipment to offer. As hard as many of the classes are on my muscles they are a blissful relief for my mind. These classes - and the teachers - give me an hour off from decision making. I decide to show up. That's it. And then I relinquish control & choice to the teacher.

My mind breathes ~ deeply.

So as you look for your perfect exercise, consider ALL of you. What does your body AND mind need to shift perspective and move differently? It may be different than you think!

Thank you to all my teachers at Club Pilates for giving my mind an hour off!

Here are some questions I asked myself in order to come up with a list of possible activities....

1.     DIY or DFY (Do it myself or designed for me) - DFY

2.     Location - out of the house but close by (<10 minutes by car)

3.     Specifically scheduled or when I can fit it in - scheduled

4.     Indoors or outdoors - some of each

5.     Solo, small group, larger group, team - Pairs (e.g. walking outside) or group (e.g. classes)

6.     Specialized equipment needed - only if I don't have to purchase it

7.     Online or in person - in person (much more compelling and harder to miss!)

8.     Duration and timing - available at various times, but pre-booked. No more than 75 minutes elapsed time from leaving home to arriving back home/work

9.     Repetitive or varied - varied

10.  Emphasis on aerobic/strength/weight loss/ body shaping - Some of each.

11.  State of mind required - focused, decisive, self-starting, facilitated mind focus on doing the movements with good form not on deciding what movements to do.

12.  Type of facilitator - encouraging, disciplined, clear & decisive.

13.  Level of class - beginner to advanced options available

Asking for help – from AI

I asked an AI tool this question and gave it my 13 question & answer combinations from above:

Here are some questions I asked myself to come up with a list of possible activities... Based on my answers what are good options?

AI’s reply

(ChatGPT response generated June 2nd, 2024 3pm EDT):

Based on your preferences and answers, here are some tailored exercise options that can fit your needs:

Indoor Activities

1. Fitness Classes at a Local Gym Examples: HIIT, Zumba, BodyPump, Pilates, Yoga. Why: These classes are structured and led by an instructor, providing a variety of exercises including aerobic, strength, and flexibility training. Facilities: Most gyms provide all necessary equipment, and you can choose from a range of class times. Instructor Type: Encouraging, disciplined, clear & decisive.
2. Indoor Cycling (Spin Classes) Why: Provides a high-intensity aerobic workout with the guidance of a motivating instructor. Each class varies in routine and intensity. Facilities: Gyms or specialized cycling studios offer these classes with all equipment provided.

Outdoor Activities

1. Group Walking or Running Clubs Why: These clubs meet regularly, providing scheduled outdoor aerobic exercise. Walking or running with a partner or group adds a social element and motivation. Facilities: No specialized equipment needed beyond comfortable athletic shoes.
2. Outdoor Bootcamp Classes Why: Combines strength, aerobic, and body-weight exercises in varied routines. Typically held in parks or open spaces, led by a fitness trainer. Facilities: Most equipment is provided by the organizer (e.g., resistance bands, kettlebells).

Mixed Indoor/Outdoor Activities

1. CrossFit Why: Offers a mix of indoor and outdoor workouts, combining strength and aerobic exercises in varied routines. Classes are scheduled and led by certified coaches. Facilities: CrossFit gyms (boxes) provide all necessary equipment.
2. Swimming Classes Why: Provides a full-body workout with low impact on joints, ideal for aerobic conditioning and strength. Facilities: Local community centers or gyms with pools offer these classes.

Scheduling and Duration

• Class Timing: Ensure the facilities offer classes at various times throughout the day to fit into your schedule.
• Duration: Classes are typically 45-60 minutes, fitting within your 75-minute total time frame from leaving home to returning.

Examples of Local Facilities

• Local Gyms/Fitness Centers: Most neighborhoods have gyms like LA Fitness, YMCA, or local community centers offering a wide range of fitness classes.
• Specialized Studios: Places like SoulCycle for spinning, Pure Barre for barre classes, or Orangetheory for high-intensity interval training.

Key Considerations

• Proximity: Choose locations within a 10-minute drive from your home or work.
• Variety: Opt for facilities that offer a range of classes to keep your routine engaging and diverse.
• Level of Classes: Ensure the facility provides beginner to advanced options to match your current fitness level and allow for progression.

These options provide a structured, varied, and convenient exercise routine that meets your specific needs and preferences.

Getting back to swimming

I used to love the swimming part of triathlons. The cool water, the rhythm. They way the water resistance strengthens AND stretches muscles at the same time. As it turns out there is a community pool in my neighborhood that is great and membership costs are low. The pool is only open in the summer but that is fine because it will help prevent me getting bored.

I joined Club Pilates here in Durham because the club nearest me is only 5 minutes away. They have a chain of clubs, and I can attend classes at any of their locations.

The schedule has a lot of choice of activity, focus, levels and teachers. I only look for classes between 8am and 11am to fit my schedule. Pilates is now the backbone of my exercise routine. It is varied – every teacher has some favorite moves and exercises. It has levels of skill that mean you can advance in technique and intensity.

There are classes that focus more on stretch and balance, classic reformer classes, control classes that use a combination of reformer, mat work and weights, and suspend classes (I will explain those when I get brave enough to try one!)

Bonus – the sense of community you feel when you accomplish a challenging workout with others.

Bonus #2 – the lighting. Natural light pours in through the large, tinted windows and the overhead lighting is cool blue. Very restful.

Bonus #3 – low level background music that is not too intrusive but gives you something to focus on when muscle burn sets in!

And I am topping off my exercise with two four mile walks each week (hilly!) with a friend. This combines being outside, with chatting with a close friend, and making a social commitment helps me show up! We always do the same route which could be boring except that nature means it is always different – even horror hill has different levels of horror on different days! And it being the same route gives me that hour off that I need from choice and decision making! Being outside as we walk and talk means the topics are wide ranging and often have us laughing!

This is my new perfect schedule – for now!

So when you think about what you need for a good exercise routine what is it?

Maybe my questions will help you decide – maybe there are other questions you need to ask yourself.

But join me, get out there and move!

If you want some accountability, share your exercise plan in the comments! I will check in every couple of weeks.

Curious about what I do or ways to work with me? Then check out this link:

From here you can see when and where I am speaking, what programs are coming up, and even book time on my calendar for an exploratory chat!

I look forward to exploring your journey into your future with you!