A while ago I found myself burned out and in a rut fitness wise. I have always enjoyed exercise, dancing, Tracy Anderson Method, dance cardio and hated boring cardio machines and gyms. But. after injuries from following an exercise trend instead of proper workouts (or as I call them the boring ones!) I found I had muscle imbalances that were causing me to be prone to knee problems. I had no choice but to do the boring workouts ☹️
So I signed up for the home workouts (it wasn’t bad enough to go to the gym! Be serious here) the ones with the squats, lunges and bicep curls (yawn) and I barely lasted the week. Pilates, a bit better, I managed for 3 weeks. Yoga, nope. P.volve was a bit better. A whole 3 months on & off. But I was so unmotivated & bored. I just could not find anything that motivated me and kept me as consistent as the Tracy Anderson Method did back in the day.
Then I remembered, I’m a health coach! Maybe I should take my own advice. Ha!
So, after a bit of pondering and trial & error I realised that what I liked about the Tracy Anderson streaming was the proper music (none of that weird workout background music), fast pace of the class & the new challenge each week to master the moves AND there was somebody doing it with you. Even if it was on screen.
I thought to myself, ok what workouts or platforms also have these components. After trial & error I found Peloton. Fortunately, you can do their workouts on any treadmill or bike easily enough (do not think you have to shell out on their machines) and I started running.
I did one, 30 minute running class on my creaky old treadmill in the garage and decided I was going to run a marathon. To my fellow ADHDers this will make perfect sense I’m sure 🙂
Since I had already announced this to anyone who would listen, then I figured I better start a proper training plan and follow through to save face. In typical ADHD hyperfocus fashion I started to run most days at full pace, unfortunately my knees had other ideas! That forced me to pull back & be sensible (reluctantly). I started the You Can Run programme, which built up from 20 minutes 2x a week to a 45 minute run. I set myself the goal of completing a half marathon in May 2025 (because I don’t do things by halves!)
Here is what helped me and why it worked for my ADHD brain:
- Music to keep me entertained.
- The instructors are not just fitness instructors, they are basically TV presenters running on a treadmill or on a bike. They are very good at both combining entertainment while pushing you.
- No analysis paralysis – workouts were set out for me so no endlessly changing my mind, second guessing myself and then ending up doing nothing at all.
- I had an anchor – no not a literal one! I use this with my clients in my mind & body transformation programme and it’s the first thing we go through. By having something to aim for and a goal set it makes it more interesting. It gives us a challenge and something to work for, rather than peddling for 30 minutes aimlessly because we have to.
The strength classes were not for me. Even decent music can’t get past the boredom of endless squats and lunges. Plus I have always gotten the best results from Pilates type workouts AND it doesn’t aggravate my knees. So, I signed up to the B method app. I LOVED it. What I especially loved (as did my ADHD brain) was the new 45 min and 30 min classes live each week. And the 15-20 new bonus videos that came out each week. Meaning I never repeated workouts.
Here is why it worked:
- Variety – I wasn’t repeating the same thing over and over each day.
- Maintainable schedule – 3 times a week is manageable & also the minimum that is needed. Why do more when you don’t have to and you risk overtraining anyway.
- The challenge – these workouts are brilliantly cued by Lia and she has a huge focus on form which gives me something to always be focusing on. Despite the slower pace of the class, the moves are so controlled and demand focus, it’s difficult even for my ADHD brain to wander.
- Live classes and videos incorporate body doubling – a technique that can be helpful for people with ADHD.
- Pilates helps me with my running and knee issues which links to my goal to run a half marathon.
We all do better with a focus or a purpose. By anchoring ourselves to a challenge or goal we are giving ourselves a focus. It’s no longer – going to the gym to use a few machines because you have to or I have to workout because I need to lose weight. The focus shifts to something that excites you. And that excitement to get to your goal, that purpose is what gives you the drive to keep exercising.
By setting challenges such as running a 10k or marathon, you are putting a time limit on your goal. Which gives your ADHD the kick up the backside it sometimes needs!
And last but not least, live classes mean you are body doubling. By working out alongside someone else (even on screen) it can mean you stick it out! Even better, by working out at home, you are cutting out all the extra faff of going to the gym, getting changed, sitting in traffic, waiting for machines & no personal trainers on commission waiting to pounce so you sign up to the higher tier package (& warmer because why do they ALWAYS have that much air con on & why are they all painted GREY!)
I will be updating my half marathon journey on the blog and to my email subscribers (& yes the decision to do a half marathon was an impulse one – oops!)
If you have any questions or this resonates with you feel free to leave a comment below or send me an e-mail at [email protected]
I'm Sarah, Certified Health & Life Coach.
I specialise working with women with ADHD - both diagnosed and those who identify with the symptoms of ADHD. I was diagnosed with ADHD later in life, just weeks before my 30th birthday. I’m also a proud crazy cat lady and have fostered over 300 cats & kittens!
