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There are no fitness rules. We all have very different goals, bodies, fitness levels, abilities, and likes and dislikes and all these things differ depending on the day, our mood, and whatever else is going on in our lives. So setting hard and fast rules usually doesn’t make a lot of sense. But there is one fitness rule you can set for yourself and stick to it - “Never miss a Monday”
Go for your workout every Monday morning or Monday night. It could be 75 minutes of circuit training, with jump rope breaks and a cooldown which involves an arm series with weights. To put it mildly, it should make you feel like you’ve worked hard.
There could be circumstances where you have to miss your Monday workout, but willingly skipping it is a no - no. Here’s why you should swear by this rule -
Mondays can be a bit of a drag. Coming back to work after two days off is difficult and by the end of the day, you might be mentally drained and anxious going over your to-do list for the week ahead. No matter how tired you are, you should go for your workout class because after that, you will feel really proud of yourself for taking on and completing a challenge. There’s nothing more motivating than that sense of accomplishment you will get after finishing a tough workout. It will help you adopt a “can-do” attitude for the rest of the week.
You may walk into your class/gym particularly feeling psyched /lazy about tackling it but when you finish, you will feel stronger than ever. You will leave the class with a better attitude because you know that if you can do this, after a long, tiring day, you can handle whatever the week throws at you.
You should try really hard to schedule your workouts at the beginning of each week so that you actually fit them into your schedule, but things happen. Work gets too busy, life gets in the way, a random opportunity comes up to do something cool and different and you end up saying yes. There are a lot of reasons to skip a workout and it’s not something you should feel guilty about or ashamed of doing. You should exercise your top form of self-care (besides sleep) - doing something that’s good for your health. When you have a really solid workout on a Monday, you know that even if you don’t make it to a gym the rest of the week, you did something for yourself. And as it’s rightly said, something is always better than nothing.
After you work out once, you would usually want to do it more.
Your Monday workout will truly set the tone for your week ahead and will put you on track to do more workouts later. When you start the week feeling accomplished and positive, you would want to keep that going. By the middle of the week, you’ll probably be craving those feel-good vibes again. You will want to exercise and will actually try to make time for it. You may have a tough time motivating yourself for the first time midweek but once you’re deep into the daily grind and get it in before things get too hectic, you’re likely to keep it up and seek out opportunities to move despite your busy schedule.
Even when you’re really not in the mood to work hard on a Monday, you will end up thanking yourself throughout the week for sticking to your rule and making it a priority.
Lots of rules can feel limiting, but this could make you feel free. The best way to make following a rule effortless is to find the one you really will not want to break.