Aerobic beginnings

 Seth Godin on habits

My favorite author, Seth Godin, wrote a post back in January. The following quote from that post applies here with healthy habits as well.

You might have noticed that the gym was a little less crowded this morning.

It’s only four days into the new year and most well-intentioned resolutions have already faded.

Of course they have. You can’t change an ingrained habit with just a few days of willpower.

We stay where we are, finding a level and a routine and protecting it. Change isn’t easy or everyone would do it. Finding more responsibility, making a bigger difference, following a new path–we need help and time to change those patterns.

That’s why we are going VERY SLOWLY in forming healthy habits. Every week I’m providing just one small step/tip to help you build upon a healthy habit pattern. This is the only way to make it stick. It’s the reason why I’ve kept off most of my weight and am able to go back when I fall off the wagon.

That’s, also, why I haven’t asked you to go the gym yet. The overcrowded gym is a BIG turn off. It is frustrating. It is time consuming. Now…it will be empty in comparison. Now is the time to join a cheap gym if you do not have aerobic equipment at home.

Aerobic Exercise

You need to find an activity or two you enjoy. The activity is to get your heart pumping.

Your aerobic exercise can be:

  • running
  • exercise class (or video)
  • aerobic machine

I like to use the rowing machine. As an alternate (when my knees feel really bad), I’ll use the elliptical. Stationary bike isn’t comfortable for me. I hate sticking to a time schedule to join any exercise class. I like to workout alone!

Find what works for you. If you have a machine at home, time to dust it off. If you don’t, time to join a gym that does. If you like to work out with a friend, find a time that works for both of you.

Working up to goal

When I first started going to the gym, I was on a 3-day schedule. Every Tuesday, Thursday, and Saturday I would go to the gym just for the aerobic.

I started by rowing 3 minutes at a slow pace. My heart did race.

Every time I went to the gym, I increased my rowing by a minute. When I reached the 20 minutes, I started increasing the resistance to make it more difficult. That’s where I am now. I still row only 20 minutes but I push myself go faster with more reistance.

Do what I did. Start with only 3 minutes of aerobic exercise. Add a minute each time. Your goal is to work up to a 20 minute aerobic activity 5 times a week.

Seth Godin & Me

PS: That is a picture of Seth Godin and me pre diet. When I reach my weight, I’m going to try to seek him out and get an updated picture! That’s a reward I would truly enjoy.

What reward are you planning on giving yourself? More about rewards in future posts. You’ll have plenty of rewards to help you form this new pattern of healthy eating.

Get Back In Shape To Do List

  1. Weigh In DAILY (recording the date/weight)
  2. Increase your steps every day by 250.
  3. Eat your meals within 12 hours.
  4. Drink 64 oz of water a day.
  5. Record what you eat.
  6. Know your meal-calorie guidelines
  7. Know what foods will heal health issues
  8. Snack on purpose
  9. Add aerobic exercise to your schedule

Motivational Reminders:

  • Healthy habits help you lose and maintain a good weight and health.
  • A scale is just the provider of information to help you make healthier choices.
  • Don’t just eat more calories; earn them!
  • Flush out the bloat.
  • Know your calorie boundaries.
  • Consistency matters.
  • Eat your way to better health
  • Exercise your heart

Welcome to the journey to better health! You can do it!

About Pat Ferdinandi

Digital Visuals Strategist & Creator

Viditude! Montclair NJ 973.619.9353