Before making my 2014 New Year’s resolution this year, I took a hard look at my 2013 New Year’s resolutions I set exactly one year ago. I had five resolutions which were a mix of performing well at work, calling mom, dating my husband, keeping in touch with old friends, and staying healthy (specifically, exercising 4 -5 times a week).
For most of the resolutions, I made a commendable effort with room for improvement. However, I really knocked the staying healthy one out of the park! For almost every single week in 2013, I exercised at least 30 mins 5 times a week. At the beginning of last year, I was a bit nervous about this resolution since I had just started my job, traveled for business about 25-30% of the time, and worked 60+ hours a week.
So for 2014, I’m definitely renewing this resolution and would like to reflect on what worked well to juggle work with working out.
1. Plan Ahead: My goal was simply to exercise 4 – 5 times a week, but it didn’t matter on which days (e.g., Monday or Friday). Given this slight flexibility, I would examine my calendar in the week ahead to identify which days would be difficult to work out and designate 2-3 of them as rest days. For example, if I were traveling to rural Indonesia on Thursday and Friday, then I would designate those days as rest days and workout Monday through Wednesday and the weekend.
2. Convenience Matters ALOT: I am lazy. I hate packing a small suitcase to travel to a faraway gym. The less work I have to do, the more I likely I’ll actually do it. Therefore, I try to make it as easy as possible for me to work out.
- Clothes: My pajamas are workout clothes. That way, I can wake up in the morning and immediately start exercising. It saves time and effort.
- Workout Activity: Running is my go-to activity. It’s so convenient because you can do it almost anywhere. Wake up, put your running shoes on, and head out the door. Another activity that I’m absolutely addicted to is these Insanity DVD’s. (If you haven’t heard of this program, then you need to drop everything and get them. These are a series of interval training workouts. Think exercises like jumping jacks, squats, and push ups for a minute each at 3-4 minute intervals for a total of 45 to 60 minutes.) They tone you up in no time. You can pop in one of these DVD’s and start jumping around like a mad man. The best part is that you can take these videos with you anywhere, including business trips.
3. Designate time: During week days, I work out only in the mornings. My workday and workload can be quite unpredictable, so evening workouts are hard to keep. I also keep morning workouts during business travel as evenings may be occupied by lengthy business dinners. It’s important to figure out what works for you and your commitments and then designate specific times for exercise.
4. Keep going: On some weeks, hell just breaks loose. Your inbox explodes, all deadlines under the sun converge at one point, and your mother and mother-in-law visit you at the same time. If you’re not able to meet your goal that week, then the inclination is to quit altogether. What really helped me was to have a “keep going” mentality. If I screwed up 1 week, it’s okay because next week is a brand new one!
5. Remember how good you feel: Waking up at 6am to run for 45 mins is excruciating, but I found it super helpful to remind myself of how good it feels after the workout. At work, I find my mind thinks more clearly and a whole lot quicker (even without coffee!). I also feel stronger, energized, and more confident. Therefore, the next time I wake up feeling like a zombie, I just need to think 45 mins of agony in return for a day feeling like superman.