#4: Three Surefire Strategies to Stick to Your Exercise PlanJan 22, 2020
Today I’m going to be talking about why women after menopause tend to gain more weight around the midsection, why I think every adult over 50 needs to include strength training in their regular exercise program, and three surefire strategies to stick to your good exercise intentions.
Now we are still pretty close to the start of a New Year, and you may still have some of that New Year’s motivation helping you get to the gym. But if motivation is your only strategy to get there, your good intentions likely won’t turn into a habit because eventually life happens and motivation fades.
I have a freebie for this episode. I call it the “Understand Your Why” questionnaire and you can get a link to fill it out at reshapept.com/4download. It’s a quick but deep survey to help you reflect on your real reasons to get healthy. As I’ll discuss later this is an important step to not give up on yourself.
Here’s a recap of what I talk about in this episode.
>> Point #1: Why women have more fat mass, especially around the midsection, after menopause.
>> Point #2: Why adults, especially those over 50, should include strength training in their workout routine. I’ll discuss several benefits of taking some of your cardio time and replacing it with strength training.
>> Point #3: Why you shouldn’t only rely on your willpower, motivation, or self-control to make it to the gym.
>> Point #4: You will learn three strategies you can use to make it much more likely that you will show up for yourself and accomplish your workout routine for the week, with a sense of accomplishment and pride in yourself for following-through on what you said you would do, and that internal confidence that comes from doing something you know is good for your health.
Let’s take a look at a few highlights of this episode…
>> [04:30] Why women have more fat mass, especially around the midsection, after menopause. When estrogen levels fall, you lose the protection against belly fat and will see a more equal distribution of your fat between your abdomen and your hips.
>> [05:24] Why adults, especially those over 50, should include strength training in their workout routine. Not only will strength training boost your metabolism, it will help strengthen your muscles and bones, making it less likely you will fall or fracture something. You will also just have better overall function to be able to climb stairs and get up from the floor, and have less joint pain.
>> [07:33] Why you shouldn’t only rely on your willpower, motivation, or self-control to make it to the gym. Remember how in last week’s episode I quoted James Clear in Atomic Habits when he said “Self-control is a short-term, not a long-term strategy” to change your habits?” This rings true not only for breaking a bad habit like eating sugar, but starting a new good habit like strength training.
>> [10:00] I gave you three strategies you can use to make it greatly improve your odds of showing up for yourself and making exercise a priority. The first was to take my Understand Your Why questionnaire. The second was to use implementation intentions to give your habit a time and place to live in your schedule. If it’s not scheduled it likely won’t get done. And the third was to flip the golden rule on yourself, and treat yourself (i.e. put yourself as a priority in your own life, show up for yourself, be kind to yourself), like you do the people who you love the most.
>> [20:07] Challenge for the week. Within the next 24 hours, download and complete my Understand Your Why questionnaire then make one implementation intention related to exercise this week. For example, I will walk for 30 minutes on Friday at 5 PM around my neighborhood because I know this is good for my physical and mental health so I can show up and be a patient and loving spouse after a long week at work.
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