CornerStone Blog

Month: June 2021

Finding The Motivation To Workout After Work

A hard work day can be a workout killer if you let it.  How do you find the motivation to workout after work?  The answer lies in changing your mindset and your habits.  Here are 7 tips to help you make post- work workouts successful.

PACK YOUR EXERCISE GEAR THE NIGHT BEFORE

Don’t wait until the chaos of morning to pack your exercise clothes.  You may forget what you need when you are in a hurry to get out the door.  If the morning is particularly hectic, you might just decide “to heck with it, it’s too much trouble”, giving yourself an excuse to skip your workout.

Schedule your workouts on your calendar to help you stay motivated to workout after work.

PUT WORKOUTS ON YOUR CALENDAR

You put meetings, doctors appointments, Little League games and other things on your schedule to remind you so you don’t miss the important things in your life.  Make exercise important too and put it on your calendar. Then, set reminders on your phone or computer.

PACK A SNACK

Let’s face it. You are working out as you head into the dinner hour. Sometimes plain old physical hunger can rob you of a workout by mentally distracting you and zapping your energy.  Pack a small, easily digestible snack that’s got a mix of carbs, protein and healthy fat (like an apple with peanut butter) and eat it about 45 minutes prior to your planned workout.

CHANGE INTO YOUR EXERCISE GEAR BEFORE LEAVING WORK

Again, this factors into your mindset. If you change into your exercise clothes before you leave work, you’ll be more likely to commit to your workout and less likely to back out at the last minute or make excuses for skipping.

Finding the motivation to workout after work.

DON’T GO HOME FIRST

Once you walk through the door, your brain switches over to “home mode”.  At home, you are reminded of all of the things you feel you need to do there (fix dinner, do laundry, clean up, etc). This makes it very difficult to mentally disengage to leave for a workout.  Be consistent and stick to a routine – work, gym home; work, gym home . . .  After a while, this will become a habit and it will actually feel weird if you break it.

LEAVE WORK AT THE OFFICE

Clear your mind.  Take a class that requires a bit of thinking.  If your mind is occupied following moves, it won’t be able to wander off and think about job responsibilities.  If you are hitting the fitness floor, create a playlist that motivates you and pulls your mind into a good place.  No matter what, make sure you choose an activity that you enjoy.  After all, your exercise time isn’t just good for your body.  It also serves as a mental break, an opportunity to let go of the concerns and stresses of your day.

USE THE WEEKENDS

Let’s face it, exercising five days a week after work may be unrealistic because we have other demands on our time.  So, don’t forget the weekends.  If you exercise on Saturday and Sunday, then you may only need to exercise 2 – 3 days a week after work.

A few other suggestions . . . Find a workout buddy (or a few workout buddies) and make arrangements for weekly small group training sessions with a personal trainer.  You’ll be less likely to skip these workouts because you don’t want to let your buddies down.  Another option would be to sign up for a Tribe Team Training session.  Again, committing to a Tribe will keep you accountable and help you stay committed.

~ The Cornerstone Clubs

 

How To Stay Active While Traveling

Sticking to an exercise program can be a challenge when you are away from home.  But there’s no reason why you can’t continue a routine that keeps you healthy when you are travelling.

Over the past few months, we have seen an uptick in vaccination rates and a removal of many travel restrictions.  Visit any airport and you will see that people are beginning to travel again, whether for business or pleasure.  Taking a trip, however, shouldn’t mean taking a break from your exercise routine. With a little creativity and planning, you can incorporate exercise into your trip – and maybe use it as an opportunity to shake things up a little bit.

Plan for exercise and healthy eating while traveling.

Plan, Plan, Plan

Planning ahead can include many things.  Scope out restaurants, cafes and groceries that offer healthy food in advance of your trip.  Make sure your agenda includes time for exercise (a little everyday if possible).  If you absolutely must have some gym time, research gyms in the area that offer day passes or short-term memberships. 

And remember, Cornerstone participates in the IHRSA Passport Program. This program allows members to purchase discounted gym passes at participating clubs around the world. To learn more about the IHRSA Passport Program, stop by the service desk or click here.

 

Pack light exercise equipment.

Pack Carefully

Many hotels feature small gyms and pools.  But if you are visiting family or staying someplace without those amenities, you should consider packing a few light-weight pieces of exercise equipment.  Rubber tubing, light hand weights, a jump rope, a suspension training system like TRX®, and a mat take very little room and are easy to pack.  You can get a great workout using equipment like this in addition to using your own body weight.

Exercise outdoors.

Explore The Great Outdoors

Almost every place has its natural attractions whether it be parks, ocean, lakes or rivers, or hiking trails. Use this opportunity to exercise in the great outdoors. Go for a walk, run or hilly hike. Rent a bike and take in the scenery. Go for a swim or a row on the lake.

Virtual fitness is a great option when traveling.

Take Advantage of Virtual Workouts

If you have internet access where you are staying, take advantage of the many digital workouts now available.  You can certainly find some free versions on platforms like YouTube.  But, if you prefer higher quality audio and video, fee-based options like Mossa On Demand offer free trial memberships and feature many workouts that require nothing more than your own body weight.   

As a Cornerstone member, you also have unlimited access to our live streaming classes and our own Video On Demand service.  To sign up for live stream classes, login to EME just as you normally would and select “live stream” under the club category to view the schedule.  To access video on demand, simply visit the Virtual Gym. This way, if you can’t be at Cornerstone for a little while, you can take Cornerstone with you!

Find healthy eating options.

Don’t Forget Proper Nutrition

Overeating or eating unhealthy food may be the biggest problem we encounter when we travel.  When we are really busy or in unfamiliar territory, it’s easy to grab whatever is convenient. Often, this is fast food or other convenience foods.  Remember tip #1 – plan ahead and try to locate places that offer healthier fare.

Having said all of that, it’s OK to splurge and enjoy, especially while on vacation. Watch overdoing it, focus on moderation and balance over-indulgence with healthier eating options whenever possible.

We hope these tips help you stay active while traveling!

~  Cornerstone Clubs

 

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