• midlifehealthcoach

How to Get Your [Fitness] Groove Back

Updated: Sep 14


We all know the benefits that regular exercising can do to help improve our overall health.


Even if it’s been a while since you’ve been active, I promise it’s never too late to start exercising. The key is to start slow and find things that you enjoy doing - this will ensure that you keep showing up!


Now that we’re a little older, a little wiser, and have a little bit more “free time” it should be easy to knock out 30 minutes of movement each day, right?


Not necessary.


I mean, you’ve got your career going, you know all the benefits to staying active in midlife, your kiddos are older . . . but let’s be honest ladies, midlife, menopause, sudden weight gain, fatigue, insomnia, and hot flashes can really cause a loss of motivation to move your body.


A study by the Centers for Disease Control found that in 2017, 20.2% of women aged 45-54 met the federal 2008 Physical Activity Guidelines for Americans while 39.5% did not.


That number doesn’t get any better in the 55-64 age bracket, where only 20.8% met the guidelines, but 45% did not.


Nearly half of middle-aged women are not exercising enough to keep their bodies strong and healthy.


Here’s the deal, now is that time to put your health, wellness, self care, and nutritional needs at the top of your priority list!


Yes, menopause and the symptoms that come with perimenopause and beyond can throw a little wench into the best laid plans.


I totally get that when you are dealing with hot flashes, fatigue, annoying weight gain, excessive sweating, brain fog, or battle insomnia, depression, or anxiety that last thing on your list is getting in a great sweat session.


You’re dealing with a lot when it comes to changes in your hormones, but one thing you can do that will help with those hormones is move your body!! When you exercise, your body produces endorphins. You know that little chemical that reduces stress, anxiety, depression, and even pain?!


Which means the more you move the more endorphins you produce, boosting your mood and helping you feel better.


So let’s talk about how to get yourself back into the game if you’ve been out of it for a while.


I have my clients look at the factors that lead to them stopping to begin with. This will allow us to create a plan that addresses those common obstacles.


  • Did you stop due to lack of time? Then look for other ways to move your body throughout the day then a single 60 minute session.

  • Bored? Maybe it’s time to look for something new and exciting. Do you have a bucket list item? Don’t be afraid to step out of your comfort zone and try something new. We’ve all been beginners at some point.

  • Lack of energy? Maybe you need to change up when you workout so you are cashing in on when you feel most energized in your day.


Next, create a solid plan. Your plan should be as specific as possible. Laying out exactly what success will look and feel like and how you are going to make progress toward that goal.


A solid plan should include:

  • A specific schedule. That’s right, I want you to schedule your workouts. Pull out your calendar and write down what time you’ll be moving your body, where you will do, and what you’ll be doing. Example: 9 am at the park 3 mile walk. And just like any other appointment - you can’t forget it, skip it, or cancel it!

Find joy in marking your workout as completed!! I don't know about you, but I love checking items off my to-do list. And my workout is always at the top of my to-do list ready to be be checked off!


Have a specific reason WHY! Why are you doing this? WHY is putting your health front and center important to YOU. Having a strong, clear reason why can be a great motivator on days when you just aren’t feeling it!


Put a specific reward system into practice. Let’s be honest we don’t do anything without getting a reward at the end. Work - your reward is money. Make healthy choices - your reward is feeling energized. Complete 10 workouts - maybe your reward is a relaxing pedicure, a new book, or a new pair of working leggings. It’s okay to reward yourself! Be specific when it comes to the reward expectations and most importantly follow through on celebrating your success!!


Start off small and build up. If your goal is 30 minutes a day but you aren’t on that level yet or you're short on time, break it into smaller more manageable segments. Do three 10 minute sessions throughout the day.


Ask a friend to hold you accountable! Even if they can’t workout with you - make it an expectation that you will text them after you’ve completed your workout as a form of accountability.


Expect more out of yourself. Ditch the excuses and put yourself at the top of list guilt free!! Not only is your physical health important so is your mental health. We saw what happened when Stella got her groove back - don’t you deserve to get back into your personal groove of feeling and looking your best?


Yes, I get it. Midlife, including peri/menopause can make living your healthiest life a little more challenging, but don’t let this new season get in the way of doing something good for yourself.


You may be here a while. And remember, once you get started again, creating those healthy habits, creating a solid routine, you’ll begin to feel so much better both physically and mentally. And once that happens, you’ll wonder why you ever stopped in the first place!


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