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I have a really bad lower back pain! Any advice?
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The most effective thing for me has been to start small. Make your first steps so easy you can do it no matter what. For example, if your goal is is to work out in the morning start with literally 1 - 5 minutes. It should be so accomplishable you can’t imagine skipping at first.
Do that for a week, then add another minute. In a few months you’re where you want to be, but you made manageable change along the way.
Credit to this idea goes to Atomic Habits. Highly, highly recommend that book for sustainable change.
Definitely will look into that since it makes perfect sense . I go all in at once and it makes it harder to obtain
You have to break it down in small phases and have a reward mindset once you achieve the milestone, this tricks the brain into achieving it consistently.. Definitely keep achievable goals so that you do not stress yourself over missing out..
Also for workout - try to mix up exercises or maybe weekend hikes/ swimming .. this would not lead to boring sessions and you can enjoy different types of physical activity at your own pace
It’s okay, I have failed as well multiple times in keeping up with the goals.
Good luck on your fitness journey!
When I signed up with a nutrition coach she always stressed the importance of NEAT which is non exercise activity thermogenesis (not sure about the “T” but it’s the concept that counts) if I missed a workout or didn’t hit my macros it wasn’t as big of a deal as not hitting my 10k steps for the day. Once I got consistent with hitting my 10k steps everyday that’s when things really started changing. I think the number one easiest thing to start incorporating is just more movement in general, go for a walk in the morning or if you need to just do laps around your kitchen.
I definitely struggle with getting active everyday but incorporating a walk in the afternoon is doable since my son loves being outside too so he gets to get his energy out and I’ll get steps in . Very helpful , thank you definitely an easy start !
Kind of a repeat of what everyone has said above, but absolutely introduce a few concepts at a time! I started off with intuitive eating for a couple months, then added light strength training for a couple months, then added a cut in my diet for a couple weeks, then started lifting heavy for a couple months. I also introduced 10k steps daily in the past couple weeks.
Since you got a busier schedule than I do, you may have to switch the order around based on your time availability and needs. One thing I do though--I don't introduce the next "new concept" until I've finished the previous concept for at least 2 weeks. Prevents me from doing too much and over exhausting my body.
Definitely need to do that myself. I start everything at once and it pretty much sets me up for failure but incorporating it this way could help me stay on track for sure !