Growing stronger!

“Every action you take is a vote for the type of person you wish to become.”
― James Clear,  Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
 

In the past, I’ve experimented with all kinds of exercise (Zumba, Step Aerobics, Taebo, Pilates…) but never stuck with anything for long. To be fair, I was very busy raising four small kids during much of that time, so there was plenty of running, lifting, and stretching happening naturally. Eventually, however, the more physically demanding parts of parenting came to an end, and I struggled to find a routine I could maintain consistently. 

While Cynthia, Stacey, and I were creating our Six Weeks to Sanity course, I was motivated to try again. I found a friend to be my walking partner. That turned out to be the key for me because it gave me accountability, and our uplifting conversations gave me something to look forward to. Eventually, that morning walk became as embedded in my morning rhythm as brushing my teeth, and over five years later, we are still walking together! 

Now in my fifties, I realize the importance of building muscle for healthy aging. In fact, it’s one of the most effective ways to support your physical, mental, and metabolic health. The benefits are remarkable and plentiful! Building muscle reduces the risks of falls or injuries, preserves strength and independence, helps regulate blood sugar and cholesterol levels, protects bone health, stimulates blood flow to the brain, reduces the risk of cognitive decline, improves mood, and balances hormones.

I knew I needed to start incorporating regular strength training into my daily routine, and I also understood that making room and finding motivation for this goal wouldn’t happen without some inner work and a plan.  Thankfully, I’d acquired many new intentional living tools and procedures to help me with this undertaking! Below is a peek at my process for establishing a new habit:

Step One: WHY

Understanding my “why” for starting strength training would be essential for helping me overcome the inevitable resistance I would face when stepping out of my comfort zone. I examined the benefits and reflected on my personal, vocational, and relationship goals that would benefit from increasing my physical stamina. I pondered the “choose your hard” concept; yes, it would be hard to push myself in new ways, but it would also be hard to feel sluggish, out of balance, and frustrated with myself for NOT doing it. 

“Every habit produces multiple outcomes across time. Unfortunately, these outcomes are often misaligned. With our bad habits, the immediate outcome usually feels good, but the ultimate outcome feels bad. With good habits, it is the reverse: the immediate outcome is unenjoyable, but the ultimate outcome feels good.”
― James Clear,  Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Step Two: WHEN

I knew I couldn’t simply add a new habit without purposefully adjusting my schedule to accommodate it. Every new “yes” is a “no” to something else. What would I need to let go of to make resistance training a part of my weekly routine? I had to get honest with myself about my likelihood of getting a workout in in the afternoon or evening. The chances were slim to none. It had to be morning. It had to be before breakfast, which meant that the “sacrifice” would be getting up earlier.  Getting up earlier would necessitate going to bed earlier, so the first change I’d need to make would be disciplining myself to get to bed by 9:30 pm. If I started my wind-down routine around 8:30 pm, I could set myself up for success and greatly increase my odds of accomplishing this goal.

“Whenever you want to change your behavior, you can simply ask yourself: How can I make it obvious? How can I make it attractive? How can I make it easy? How can I make it satisfying?”
― James Clear,  Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones

Step Three: HOW

Ok, so this was the most challenging part of the process for me. Researching “beginning a strength training program in your 50s” yields an overwhelming amount of information. I once heard that the best workout is the one you’ll actually do consistently, so I thought carefully about what kind of strength-building routine I’d actually stick with. I concluded that it had to be at home, it needed to have variety, and it had to be simple. With that in mind, I discovered THIS app called “Walk at Home” that was $7.99 a month (much cheaper than joining a gym) and included many resistance-training videos that were upbeat, challenging, and accessible, and required very minimal equipment.

“It is easy to get bogged down trying to find the optimal plan for change: the fastest way to lose weight, the best program to build muscle, the perfect idea for a side hustle. We are so focused on figuring out the best approach that we never get around to taking action. As Voltaire once wrote, “The best is the enemy of the good.”
― James Clear,  Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

With my “Why”, “When”, and “How” figured out, I was ready to dive in and get started! It’s been a few weeks now, and I’m beyond thrilled with the benefits of implementing this powerful self-care habit, including increased energy, better quality sleep, greatly reduced menopausal symptoms, and increased confidence in myself to tackle other new challenges, just to name a few! When my alarm goes off at 5:20 and I’m tempted to hit snooze and keep on sleeping, I fight back by remembering how wonderful it feels to take good care of myself! “It’s so worth it,” I whisper and slip out of bed.

My updated morning routine feels solid and sustainable for this season of my life as a 51-year-old with grown children and who works from home:

Morning stillness from 5:30 am to 6:15 am 

Strength-building workout from 6:15 am to 6:45-ish am

Breakfast /reviewing my planner

Morning prayers

Daily walk 8:30 am

Start work at 10:00 am

For someone like me who has struggled with impulsiveness and self-discipline for much of her life, putting forth the effort to create and keep routines has been a GAME CHANGER. Structure helps me feel stable and productive, regardless of my circumstances or what’s happening in the world around me. It reduces decision fatigue, freeing up mental energy for creative pursuits and continuous growth. When my deepest values (such as prioritizing my physical health) are reflected in my daily habits, life feels purposeful and fulfilling.

  “Goals are good for setting a direction, but systems are best for making progress.”
― James Clear, Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

Is there a change you’ve been wanting to implement in your own life? Something you know would be of great benefit to your health and well-being? I encourage you to sit down with that desire, reflecting on the “Why”, “When,” and “How” of creating a system for success that would realistically work for your unique circumstances and personality. It’s amazing how consistent little tweaks to our habits and decisions can yield life-changing results!