It’s Saturday morning. I woke up and my first thought was to make breakfast, sit on the couch and numb out for an hour or two on Insta-Face. But instead, I delayed breakfast and headed down to my spare room to get my leg day (my least favorite workout) out of the way.
Want to know how I pushed past my inertia? Because Saturdays are the day that Juli over at Paleomg publishes her podcast (which I love) and for some neurotic reason, I can only listen to that podcast on a Saturday, while I’m doing a leg workout out.
Maybe it’s because she crazy fit and that motivates me, or maybe it’s because she has a dorky humor (which I love) and that makes me forget how much I hate squats. Either way, I get through my worst workout of the week because I pair it with something I really look forward to, making it far less sucky.
The same goes for Real Housewives and my spin bike. I find spinning to be mindless and boring, but not so when I get to watch my weekly dose of crazy! That 45 minute experience just flies by.
So here’s the takeaway….
Assuming you dislike working out as much as I do, try pairing your workouts with something you love, or an indulgence that you otherwise wouldn’t waste time on, and let that be your reward for getting it done. Not only does this make the actual experience less sucky, it also decreases your psychological resistance to exercise making you less likely to dread the experience or blow it off altogether.
Here are some motivating ideas to consider…
- Watch Younger, The Mindy Project or Real Housewives while on a cardio machine (no need for a TV if you have an iPad or smartphone)
- Listen to an engaging podcast like S-Town, Serial or something inspiring + funny like Paleomg while doing weights
- Take your workout outside on a nice day. I’ve included a full body workout below that you can do in your backyard with a couple of sets of free weights
- Workout with a buddy. Not ideal for us introverts, but I know some of you like to run/bike or lift with other people.
A Full Body Workout (You Can Totally Do at Home)
This workout is designed to burn fat and build lean muscle that will give you that “toned” look (I know, the 80’s called, they want their fitness terminology back). Because the exercises alternate from upper to lower body, not only does it make your heart work harder to get the blood going back and forth, it also gives your non-working body parts a little rest while you’re working something else.
The workout should take about 30 to 45 minutes depending on how fast you work and the length of breaks you take. No need for cardio today. This should do the trick.
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Exercise
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Reps
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Sets
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Circut
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Goblet Squat
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15
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4
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1
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Push Up
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15
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4
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1
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Plank Hold
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45 sec
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4
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1
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Bulgarian Split Squat
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12 each side
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4
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2
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Shoulder Press
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15
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4
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2
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Jump Squats
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12
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4
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2
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Plank Rows
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8 each side
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4
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3
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Reverse Lunges
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15 each side
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4
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3
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Lateral Raises
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12
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4
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3
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Stiff Legged Deadlift
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12
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4
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3
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Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.
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