“All battles are first won or lost in the mind.” - Joan of Arc
Monday nights had always been my night where my excuses to
skip the gym won me over. Recently though, I’ve been going to a
kickboxing class with my friend on Mondays right after work.
This Monday I was really struggling because my friend
couldn’t go, I didn’t want go by myself and this class is really tough.
H.A.R.D! After the "warm up," if you're not sweating and
panting and wondering why you even came, you're dead. Kickboxing killed
you. Now, just in case you’re not melted into a puddle of humiliation
already, she adds this “fun” twist… TABATA... and that's how we finish out the
class. I actually love the butt kicking she gives me every week.
Anyway, back to my point… My friend couldn’t go and all day
I battled with going by myself or not. I tried telling myself that I
would work out at home, but myself argued back because I know myself and I
would get on that comfy couch and turn on the Kardashians that I hadn’t watched
yet from Sunday. Come on, Self! I had already brought gym clothes,
and I was ready but I just didn't want to go. Randomly I stumbled upon
the article I talk about below and that was just the final straw… I just had to
suck it up and go. I didn’t give myself an option NOT to go, I was
looking forward to it. Boom. Done. I went. Alone...
and... it was great!
The article I came across was written by a Personal Trainer,
Chris Freytag and titled “17 Excuses Why
You Skip Exercise and What To Do About It.” I couldn’t have stumbled
upon it at a more perfect time… I swear google has something to do with
it. They know everything. They can probably read minds… I
swear. Chris has great solutions to all the excuses.
Surprisingly, I think I’ve had all of the excuses… except the menopause
one. I even took some of her suggestions and applied them already, like
“Try working out early in the a.m.” I don’t know why I ever stopped, but I want
to make this part of my routing again. I started this week again, and I
hope to continue.
Here is her list and solutions, copied and pasted from her
website because I could paraphrase, but I just love her article too much!
EXCUSE # 1: Lack of motivation, lack of drive.
SOLUTIONS: Yep, this excuse even beat out: “I don’t
have time.” No surprise to us. We know that starting is the hardest part.
Play detective for a moment. What WOULD motivate you to exercise? We all
find different things motivating. Some women workout to do what they can to
stay healthy, while others workout so they can rock a pair of jeans. It
doesn’t matter if you decide to work out because of an upcoming high school
reunion or to be a good example for your kids … all that matters is finding the
reason that sparks a fire under your butt.
Remember:
“All battles are first won or lost in the mind.” – Joan of
Arc
Throughout my career as a trainer and fitness instructor,
there have been many days that I didn’t want to teach a class. But I have to
show up, it’s my job. Once I get there, get the music playing and turn on my
microphone, I’m there. I’m in the right enviroment to get myself and all my
students going. Taking care of yourself is your job too. So I encourage you to
approach exercise the way you approach your job. Getting yourself there—to your
health club or your favorite walking path—is half the battle.
Go on a search mission for the reason to exercise that
ignites your drive. Maybe it’s “I feel better about me when I exercise,” or “I
really want to work on losing ten pounds.” If finding your reason for working
out still doesn’t get you exercising, fake it til you make it. Remember,
starting is the hardest part. I can’t tell you how many people have told me
their lives changed as soon as they started exercising regularly and now they
can’t live without exercise. Lack of motivation leads to more lack, exercise
leads to more exercise. So just make yourself start—even if you don’t want to.
Honoring a promise you make to yourself to exercise will make you feel like a
champion.
EXCUSE # 2: No time.
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| Granny always makes time to exercise! |
SOLUTIONS: Since my kids were babies, I have scheduled
my workouts like I schedule an appointment. It’s inked on my calendar. My
kids got the message: Mom values exercise. They tagged along to the gym with me
happily and sometimes, not so happily. Don’t view exercise as just another
demand on your time. View exercise as an investment in your health. It’s your
time to give yourself what you need.
For those of you who wrote in saying you work from dawn to
dusk and then you have to feed your family, or a long commute eats up your
workout time, can you walk at lunch? Do a ten-minute workout at
home before or after work? Take a family walk? Try my plank
challenge? Buy a treadmill for your house to use when you watch TV? I put
up short workout
videos weekly on my website. When you have a challenging schedule,
it’s good to have flexible thinking and a positive attitude. Look at your week
ahead of time and see if you can schedule in some exercise. Any movement is
better than no movement.
EXCUSE # 3: Takes too long to see results.
SOLUTIONS: The longer you wait to begin exercise, the
longer it will take you to see any results. If you want instant gratification,
switch your focus. Focus on what you can do today. The unsexy, unglamorous
truth is this: Results happen after consistency of effort. Try to curb
your desire to run to the mirror for proof of results after a workout and put
more of your focus on what action you can take today. You can have the results
you want if you put in the daily effort. Giving up on workouts and skipping
will ensure you don’t see results.
To keep consistent, follow my two-day rule. Don’t take of
more than two days of exercise in a row. The longer you slack off, the easier
it becomes to quit altogether.
Maybe you are the type of person who gets fired up from
setting a goal. Set a short-term goal and write it down. Maybe you want to lose
ten pounds in three months. Or be able to run a 5k in two months. Set your goal
and post it where you will see it every day.
Another way to satisfy that need for instant results is to
keep an exercise log. Jot down when you exercise and what you do. Circle days
on a calendar or keep record on your iPhone—whatever gives you that instant
sense of reward. You can even buy yourself some gold stars.
EXCUSE # 4: Too tired, no energy.
SOLUTIONS: You know you should exercise, but some days
it’s just plain tough to get moving. You’re almost always too tired, and you
don’t know where you will find the energy. Well, you know what I am going to
say here, right? You are too tired because you don’t exercise. One of the
things exercise enthusiasts love the best about exercise is the increased
energy it provides.
Try working out early in the a.m. The greatest benefit of
morning workouts is this: People do them. There is less likelihood that your
day or exhaustion gets in the way of your workout.
Give yourself a little visual motivation to get going.
Follow me on Pinterest and
check out my Inspiration
page. Once exercise becomes part of who you are, you start using
adjectives like: strong, capable, energetic, athlete, fit, dedicated, and
committed. Once you see yourself in that light, you don’t want to skip
workouts.
EXCUSE # 5: Exercise isn’t fun. Exercise is boring.
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| Does this look boring to you? |
SOLUTIONS: If by exercise you mean trudging on a
treadmill day in and day out with nothing to think about but how much time you
have left before you can stop, then you are absolutely right. That is boring,
but it doesn’t have to be. Variety and playfulness are essential to healthy
movement. When you were a kid exercise was fun because you didn’t call it
exercise. You called it riding bikes, going swimming or climbing trees. What
age did we stop having fun with movement? Instead of thinking of exercise as a
chore, put activities on your schedule that are joyful for you. Hide-and-seek
with your kids, play Frisbee with your family, tennis with your spouse or
get a family basketball game going. Make the treadmill fun by listening to an
audio book or your favorite playlist.
Some people love exercise and can’t live without it and some
people claim to hate it … and there’s a whole range of opinions in the middle.
Search for a form of exercise you love. You just may surprise yourself. Maybe
you pick a group sport. Join a new gym. Find adult dance classes. Do aerial
yoga at a studio, or resistance band training at home. You could surprise
yourself with your love of running, or kettlebells. I’m a professed group
fitness junkie and can’t get enough of spinning, conditioning classes and
bootcamps. So what’s your calling? Perhaps it’s nature, hiking the trails.
You’ve just got to keep trying exercise on like hats until you find one that
fits … YOU.
EXCUSE # 6: Menopause.
SOLUTIONS: Working out when it’s easy to do so is a
no-brainer. Working out when it’s hard, makes you a champion. Exercise can
reduce some menopausal symptoms and improve your quality of life. Why not
go after those menopause symptoms with the natural remedy of exercise? Exercise
can help fight against menopause-related fatigue and the dreaded weight creep.
Truly menopause is a whole topic onto its self if you are around my age (49) or
older. Check out my blog on how to deal
with menopause.
EXCUSE # 7: I don’t care enough.
SOLUTIONS: Apathy is a tough one to overcome. Are you
sure you don’t care?
Have you found an exercise you actually enjoy? If not, go on
a search to find an exercise you find fun.
Decide if you are a go it alone or pair up person. Many
people find that walking with a friend or attending a group fitness class is
just the kind of accountability they need to start exercising. If you are
better jogging on the trails alone with your own thoughts or great music, do
that instead.
Schedule it. Some people who aren’t in love with exercise
find scheduling it helpful. You just do it because you know you should and it’s
on your schedule. After you get it done, you are so happy you did.
Remind yourself of its benefits. Exercise increases energy,
boosts mental clarity, helps you sleep, gives you a greater sense of confidence
and puts you in a better mood too.
EXCUSE # 8: Lack of knowing what to do for my body.
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| Find an exercise you enjoy! |
Aim for a combination of cardio and strength training
because your body needs both types of workouts. Remember, your muscles are use
‘em or lose ‘em.
Mix it up because it’s good for your body and prevents
boredom. Doing the exact same thing day in and day out isn’t good for your body
or mind. If you don’t feel like taking a walk, can you drop in on a yoga class
or do a workout DVD at home? If you can, hire a trainer or do some
try some new moves from my Exercise
Library for free.
EXCUSE # 9: I’m lazy.
SOLUTIONS: If you deem yourself lazy or if you like
lazy, then reward your exercise with some lazy time. Do a workout and then give
yourself some permission for early PJ time and a good book. Or lounge around
and watch a favorite TV show after you squeeze a workout into your day. Make
lazy time your motivation by using it as a reward.
Tap into other awards that motivate you. Do a workout and
buy yourself some fresh flowers. Exercise all week? Go get a pedicure or take a
long bubble bath. If it’s not illegal or fattening, go for it.
EXCUSE # 10: I’m too big.
SOLUTIONS: I heard from several of you that you are too
embarrassed to work out because people might see you in the gym, laugh at you
or notice that you’ve gained a lot of weight lately. Some people are afraid to
join a gym or go to the gym because they think they will be the only overweight
person there. I have been teaching group fitness for years and I can tell you
that you will always find people of all shapes, sizes and ages. Most gym-goers
are too focused on their own bodies to pay attention to yours.
Don’t take your own self-criticism and project it on to
other people. Remember other people at the gym have had their own struggles
with weight.
Give yourself some credit for making a healthy choice and
let go of what others might think. Haters are gonna hate, but guess what? That
has everything to do with who they are and nothing to do with who you are.
Don’t let anyone else dictate what you do for you.
EXCUSE # 11: I have anxiety and depression.
SOLUTIONS: Depression and anxiety can make you not want
to do anything, let alone exercise. Here’s the thing though: Do one quick
Google search of “depression and exercise” and you will quickly see how
exercise ranks high as one of the top ways to beat depression. The hardest part
for you is starting.
Try to use some of the other solutions I offer like
scheduling your exercise or grabbing a workout buddy. Depression fuels
helplessness and hopelessness. If you can get yourself to start doing a
workout, you will see how it helps win out over your depression. Yes, there are
varying degrees of depression and anxiety, but there’s one thing I know for
sure: Exercise can
only help.
EXCUSE # 12: I am scared of injury.
SOLUTIONS: If you are already coming back from an
injury or you are afraid of getting an injury, just proceed with caution. It’s
always best to check with your doctor first on what you can safely do, but
there are many low-impact forms of exercise that you might still be able to do.
A strong body is the best remedy against injury, so don’t
view the couch as a safety zone. Find out what you can do.
EXCUSE # 13: There’s too much information out there
about exercise and I am overwhelmed.
SOLUTIONS: I hear you. There’s a lot of conflicting
information about food and what workouts are best. But that’s all noise. We
don’t have to make exercise complicated. Any movement counts. While doing a
workout might not show up immediately on your body, every workout is making a
difference to your mind and body internally. Rather than get overwhelmed at all
the choices of exercise that exist or stuck in the paralysis of analysis, just
select something: Walk. Take a spin class. Do a 40-minute workout on a workout
DVD. Stretch. Get on the elliptical and walk. Dance. Just try
something and the sense of overwhelm will vanish.
EXCUSE # 14: The weather. Change of seasons.
Winter.
SOLUTIONS: Well, those are three things that we cannot
control. So have some winter workouts ready. Have a DVD you can
do without leaving the house. Check out my Exercise Library full of free
exercises you can do. I even demonstrate the proper technique of each exercise
to make it easy for you. If you love the outdoors but the winter keeps you
inside, can you layer up and brave the weather? There’s something exhilarating
about braving the temps and coming back to a warm house with rosy cheeks and a
good workout done.
EXCUSE # 15: No workout buddy.
SOLUTIONS: I always
talk about the importance of accountability partners because they do make a
difference. We can’t make silent excuses in our heads that no one sees or hears
when we have a friend waiting for us to show up. So if you don’t
have a workout buddy, that’s a tough spot. Did you consider everyone you could
ask? Is there someone at your gym? Even if your accountability partner lives in
another state, you could report to each other on the workouts you do. (You
won’t fib to a friend, right?) Hopefully this person will give you a
little nudge on those days when you try to wiggle out of working out.
If those options don’t work for you, can you commit to a
group fitness class and you use that group as your accountability? Or use
a fitness tracker as your accountability partner.
Music can help you in the accountability department too.
Think of exercise as your alone time to zone out with your playlist.
EXCUSE # 16: No childcare.
SOLUTIONS: With kids, especially babies and young kids,
we don’t have as much freedom in our schedules. I understand. If you love to
jog or go to a group fitness class, it’s a challenge if you don’t have help.
First, does your gym have any childcare program? Many gyms do. You can sign
your child up and grab an hour workout while your child plays with other kids.
If not, can you do a childcare swap with a friend or family member? It’s kind
of like a playdate where you take turns workout out and watching each other’s
children.
Can you fit in a 10-minute workout during nap time? Or try
getting 30 minutes of exercise by breaking up your workout into three 10-minute
workouts scattered throughout your day.
There are going to be days when you truly can’t find even
ten minutes because you have a sick toddler or a plumbing emergency. That’s
okay. The road to health is always under construction. Once in a while you have
to stop and park. Just don’t stay there. Make sure you get going and make it
happen the next day.
EXCUSE # 17: I already took a shower.
SOLUTIONS: Okay, this is a good one—made me laugh out
loud. We’ve all been there. You are having a fab hair day or you just showered
the night before and you don’t want to have to go through the whole production
of getting ready … AGAIN. Why not try a workout that doesn’t leave you
drenched? Not every workout you do has to leave you in a pool of sweat. Take a
walk. Do some bodyweight
exercises or lift some light weights. Try a yoga workout that’s more
stretching-based than sweat-based.
Or just make a decision to move your body more. A vigorous
house-cleaning? Chasing your kids? Going up and down your stairs? Count
everything that isn’t sitting on your bum time, because it all counts.
So there you have it. Do you have any excuses to add?
I love #17 myself. If I know I'm going somewhere the last thing I
want to exercise and have to get ready all over again. Being a girl is so
exhausting sometimes! If I don't work out in the morning, I find that
life gets in the way of my workouts much more often. A lot of her
solutions I'm going to put in to practice and really step up my work out game!
