Excuses not to Exercise
When it comes to exercise, if just the thought if it has you thinking of any excuse to get out of it, you’re not alone. Many reasons for putting off exercise are completely legitimate, however finding ways to overcome these barriers is a starting point.
#1 You’re too busy at work
These days, everyone seems to have a hectic lifestyle. The solution to this is PLANNING. If an hour at the gym is out of the question you might still find that a 20-minute brisk walk to or from work or on your lunch break is do-able. It doesn’t have to be all in one go – break it up during the day
#2 You have family responsibilities
When family takes priority, try to build exercise into your everyday parenting duties or weekend family time (e.g. walking with the pram, playing in the park, swimming or going for a family bike ride).
If you really can’t fit in a workout around the kids, re-assess your daily routine. Could you get up half an hour to fit in a workout? Or take some me-time when your partner gets in from work? Or when the kids are in bed? A 15-minute workout is just 1% of your day!
#3 You’re confused about what you should be doing
You might not have a clue where to start or what’s the best exercise for your goals. Look online, read up, ask a professional or hire a Personal Trainer – even just a couple of sessions can educate you, motivate you and put you on the right track with a suitable programme of exercise.
#4 You don’t like the Gym
It’s a common problem (which is why many of my clients hire me as they can train at home) But it’s worth trying a few out, or going to a few different non-gym-based classes as there may be one you feel comfortable attending. Failing that, you really don’t need to go to a gym or class to exercise – you can do it at home!
#5 It’s too expensive
Activities such as walking or running outdoors, or doing a home workout are all free!
#6 The Weather
You can’t control the weather, but you can keep an eye on the forecast and plan accordingly. You may need to reschedule your workout (e.g. an early-morning run to beat the heat) or even change the outdoor workout you’d planned for an indoor activity.
And there’s more…….
I’m too tired Workout early, get better sleep.
It’s too hard If it was easy everyone would be doing it! Build it up gradually.
I’m too old Being fit and healthy is beneficial whatever age you are.
I’m too unfit Everybody has to start somewhere – do what you can and gradually progress from there.
It’s boring Keep trying out different activities until you find something you enjoy.
I’ve just done my Nails Now this is the worse excuse EVER!
Remember, you can either have EXCUSES or RESULTS, unfortunately not both!
But if it’s important enough to you, you’ll find a way……
A Day in my Life
As a Personal Trainer, Class Instructor, Writer, Business owner and a single Mum, I have no choice but to lead a super organised lifestyle. In fact if I haven’t got each day planned out in advance I get too stressed out to manage it all, so being organised is my No.1 priority. I’m very lucky to be able to say that although my weekdays are hectic, I really love my lifestyle and all the challenges that go with it!
The Morning routine……
My alarm goes off at 5.45am each morning. I’ll be completely honest here – I don’t jump up full of motivation. I hate getting out of bed BUT once I’m up, dressed and I’ve talked myself round, I feel ready to tackle the day ahead.
After my breakfast (usually porridge) I generally train with clients from 7am to 12.30pm. Now that my children are older I’d rather be out of the way of the usual ‘are you up and dressed and ready for school yet?’ chaos!. If I don’t have to leave until later, I use the time to go for a run before work (again I don’t always feel like it but the feeling of going out for a run before I start my day is great so I have to talk myself into it!).
I always make the time every day for my own training (I schedule it in my diary at the beginning of each week). I usually go to the gym or go for a run as soon as I’ve finished training with clients. My clients sessions inspire me, especially if someone’s done a kick ass session – I go to the gym and do the same!
Going back to the diary……I’m a creature of habit. I like to do the same thing at the same time everyday which may sound really boring to some, but it helps me feel more organised and in turn I get more done.
After my gym session or run, I go home and have lunch which is generally some kind of salad, chicken or eggs and rice combination. I’m not the greatest of cooks but I try to be as creative as possible and if I’m taking a photo of my lunch to post on social media, I find I try a little bit harder with the presentation and in turn it actually tastes nicer. I then walk my dog and I use this time to re-charge my brain.
If you’ve got a hectic lifestyle it’s so important to look after yourself. As the saying goes ‘You can’t pour from an empty vessel’. It’s not being selfish, its self-care. I switch my phone off for just 20-30 minutes and try to clear my mind of any stress that’s going on. It’s not always easy to turn off from the outside world, but it’s very beneficial to your personal well-being and mental health to take just a bit of time each day to get some head space. Just breath and live in the moment without any distractions – even if it is while walking the dog in the rain!
So, after my half an hour of calm, the madness begins for round 2!
As the kids are returning from school I have my crazy 2 hours of the day. You know the scenario……I’m sat at my laptop trying to write, do my admin, pay bills, sort client folders etc. and the kids are asking ‘When’s tea ready?’ ‘Where’s my rugby shorts?’ ‘Can my friend come for tea?’ the dogs running around like a lunatic, the window cleaners knocking at the door and while you’ve successfully managed to sit and have a wee in private you get interrupted by a PPI call!
I constantly feel like I should do more with my kids – they always see me working, on my phone or going out to work. However, I was a stay at home mum whilst they were both pre-school so I suppose its good for them to see me now running a business and I’m hopefully inspiring them to do something they love and to work hard at it.
After our evening meal (which I always try to sit down as a family to eat) I’m back out to work to train my evening clients or class members. If it wasn’t for the fact that I love my job, there is no way I’d leave the house on a night. I’m a real home bird and could quite easily stay at home all day, but when I get to my class and see my class members giving it their all, I just love it! I’ve got a great team at my classes and along with my PT clients, as much as it’s MY job to motivate them all to work hard – they really motivate ME to do my best too.
I usually have a couple of hours on an evening before I go to bed and if I’ve got everything on my list done for that day I get chance to put my feet up and watch TV or read. Actually, this very rarely happens if I’m honest! In reality, I tend to walk the dog (again), pick up my phone, text clients, google workouts and post on social media (I’m working on not doing this as much BUT it’s a vital part of my job!). Then just as I’m about to get into bed I’m usually reminded that I haven’t washed a P.E. kit that needs to be ready for the next day!
Now I’d like to say I switch my bedside light off at 10pm and fall fast asleep but I currently have a bit of a problem with my sleep pattern. Sleep is so important for good health and I know I should go straight to sleep but my brain doesn’t seem to agree – this again, is an area I need to work on, but it’s so hard when you have a zillion ideas buzzing though your mind when your head hits the pillow.
So, this is my daily routine Monday to Friday and by the time the weekend arrives I generally switch mode. I’m an all or nothing type of person and although I love going for a long run on a Saturday morning, I also love slobbing on the settee in the afternoon. It’s the same with food, I eat healthily 90% of time but, I can eat A LOT, so I really look forward to my Saturday night Meal out or takeaway – it’s all about the overall balance. I haven’t drunk alcohol for over 2 years now and it makes a massive difference to my weekends, in fact it makes a difference to my working week too. Since giving up the booze I’m more productive, I perform my job a lot better and I seem to have more time as I don’t have to nurse a hangover which is a good job really as when my alarm goes off at 545am on Monday morning, I’m ready to do it all over again!.
I haven’t always been FitSista PT – My younger years were far from the Fit and Healthy Lifestyle I am so passionate about today!
As a child, I wasn’t sporty at all, I was overweight and I hated PE – I never got picked for any sport teams and I HATED wearing a PE kit!
During my teens, to keep up with societies ideals I tried every fad diet going to become slim, but it was probably due to the inspiration from my dad and older brother that I became interested in going to the gym and enjoying the ‘gym life’. I wouldn’t say at this stage I was a regular gym goer – I wasn’t fit or sporty and I didn’t have a great figure, but I came to enjoy the ‘buzz’ exercising gave me.
Of course, this fitter lifestyle was all completely forgotten about during my twenties, as my social life began to revolve around pubs, clubs, dating, eating and drinking.
But it was the year after my 1st child was born and going from working full time and having a busy social life to suddenly being a ‘Stay at home Mum’ that a long-term change of habits came about.
During the first year of motherhood I’d become even more lazy, unfit, unhealthy and had put on even more weight than whilst I was pregnant. I looked in the mirror and didn’t like what I saw so I decided at that point I had to sort myself out before things got even worse. So, I joined a local Slimming Club. Looking back (and with the knowledge I now have) to what they advised me to eat to lose weight, the main principles weren’t good, however, I did lose weight steadily. I also started to run and this is where my passion for Health and Fitness all started……….
I had never run before, but I knew it was a great form of exercise and I also knew it burnt a lot of calories and at the time this was a good enough reason for me to start. Also, it was the only chance I got to have some ‘me time’ away from my baby and I figured out that the longer I could run for, the more time to myself I had! I also read a lot of Health and Fitness Magazines and tried to educate myself about how not just to lose weight, but to get fit. By complete coincidence about a year later I won a competition for a year’s free membership to a local gym. This was when I fell in love with ALL types of exercise (well maybe not Zumba) and made it part of my lifestyle, training regularly, eating healthily and constantly educating myself about everything I was doing. Even after having my 2nd child I was straight back to the gym and lost the stone in weight I’d gained during pregnancy within a couple of months.
I was very fortunate to be able to have the time each day to do this, in-between bringing up my young family and as soon as my son started nursery I made the decision to become a qualified Trainer. I loved every minute of my training courses (I still do when I get ongoing qualifications) I learnt so much and was surrounded by like-minded people and as soon as I finished all my training courses I began my new career as a Personal Trainer and FitSista Personal Training all started………….