Why do over 90% of people fail when they attempt to get in shape for the first time?

Maybe they:

• Don’t know what they need to do to get results.
• Think they’ll lose thirty pounds in January.
• Promise to work out every day.
• Drastically change what they eat.
• The list always goes on.

It’s incredibly easy (and normal, by the way!) to align with this way of thinking.  These mindsets are a parade of unrealistic expectations, which we’ve discussed before at length and they are ingrained in our culture.

But what HUGE additional factor is easy to overlook?

1. Stress.
2. New routines are stressful.
3. Stress is cumulative.

It seems to be an often ingrained response to stress to go harder when we experience it, and to push further when we’re exhausted.  Ever hear the maxim, “no pain, no gain”?  I see this work-until-you-drop, no-off-switch, Silicon Valley MO in the corporate environment literally every day. Personally, I am moving out of one of these non-stop work cycles right now. They are so common that one of my newer clients told me earlier this week: “Nicholle, I can’t remember a day when I was NOT tired.” This is not the first, or twentieth, time I have heard this during a client interview.

This leads me to believe that many people are already operating on less than a full tank when they begin a fitness program. Chances are, if you’re already tired, you’ll de-motivate quickly — even when you know that changing your health habits is the best choice for you. There’s a better way!

Here are some ideas that can help you maintain balance between motion and rest, to gain more rest overall or before committing to a new routine:

1. Stop working. Make a commitment to yourself to take at least one day of the week for complete physical and mental rest. Two may be ideal based on your schedule and ideal workout program, the latter of which I highly recommend determining alongside a qualified fitness professional.
2. Stand and move more.  In addition to day(s) of rest/light activity, take regular breaks throughout the day from sitting, which can be extremely stressful for the body and in turn, the mind.  Your body was not meant to sit, and it literally needs to recover from sitting!  Try to move at LEAST five minutes for every hour, and moving every 20-30 minutes is even better. I like my Fitbit for the ease of setting automatic reminders for this. Even I don’t respond every hour, I’m still moving more and feeling better for it.
3. Sleep!  Adequate sleep is ridiculously underrated in our culture. It’s often viewed as a badge of honor to survive, and supposedly thrive, on four to six hours or less. The vast majority of us need 7-9 hours to function optimally. If you’re sleeping less, try dedicating a few extra minutes each night to turning in earlier. It will take some time and effort, and be worth every minute of improved energy, health and performance.

Apply these consistently, and you’ll have a much higher chance of success in achieving your goal and maintaining your best health for life. I suggest choosing just one to start and working on it for a few days or weeks, and when you’ve integrated that, try adding another. Progress, not perfection!