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……
Realistic Goal Setting
January is the month when many people are super-motivated and make their resolutions for the year ahead. But do you set the same goals each year? And do you reach your goals?
If what you tried last time didn’t work, what makes you think that doing the same thing all over again is going to give you a different outcome?. Because if it didn’t work last time you tried, you need to change your plan of action!
Losing weight and getting fit is one of the most common resolutions, especially after spending the festive season eating and drinking so much. This is the reason why the gyms are packed this month, but after a couple of months of the initial ‘I’m going to lose weight and get fit’ motivation many give up.
But you don’t need to be one of the quitters! There are strategies for success in keeping that Health and Fitness motivation going all year.
Make it a Social thing……
Social interaction has been shown to make people more likely to workout so join a fitness class, a local running or sports group, get yourself a gym buddy or hire a personal trainer. Paying out in advance for things may be a financial commitment, however, combine it with a commitment to another person and you’re much more likely to stick with your program. If you can’t make it to a group, having an online social fitness community (e.g., Facebook group) can also inspire you to keep working towards your goals.
Set and Commit to a specific goal…….
Although the long-term goal may be to lose 2 stone or run a 10k, it’s a good idea to set short term goals too. Sign up to the race and put it in your diary, but also set yourself weekly/monthly challenges that will lead you to your main goal. Make sure your goals are S.M.A.R.T (Specific, Measurable, Achievable, Realistic and Time framed) and write them down!
Find the Best Exercise and Diet Plan for you……..
The best Exercise and Diet plan for you is the one that you enjoy doing!. You are far more likely to stay consistent if you actually enjoy what you’re doing and therefore this commitment will bring the greater long-term results. If you find it boring, you won’t stick to it so try something else!
Those low moments when you feel like stuffing your face or cancelling your gym session are bound to happen so plan a strategy for dealing with it. If you blow it on a night out, get back on it the next day, it doesn’t mean you’ve failed – you only fail when you give up!
You don’t have to exercise or eat like an Athlete, It doesn’t matter if you’re first or last and so what if you didn’t get a slimmer of the week award!. The most important thing to making your New Year’s resolutions work in 2019 is to keep at it!
Happy 2019 – Here’s to your Health, Fitness and SUCCESS!
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!.
Rest and Recovery
No matter how extensive your fitness program may be, the time you spend working out is only a part of the process necessary to achieve your fitness goals. If you’re planning your training but not your recovery, you’re not going to fully reap the rewards from your Workouts.
One thing that is often misunderstood is the fact that your body becomes stronger AFTER you exercise and NOT during the actual workout itself. The real secret to getting results depends on what happens during the recovery period following the workout. This is why the correct recovery and rest is so important.
There are different types of recovery – Short-term (which happens immediately after a workout set) and Long-term (the period of time between workout sessions).
Short-term recovery can be anywhere from a few seconds to a few minutes and it’s important to replace energy stores within this period. But the longer recovery period between workouts is the one to focus on, because it’s the time after the workout when the body adapts to the training session. The correct care of your muscles and connective tissue, eating the right type of post workout nutrition, the quality and quantity of sleep and, even the types of clothes you wear, can all promote the post-workout recovery that’s necessary to help you maximise the results from your time spent exercising.
During exercise, your muscles expend energy and experience stress. After exercise, the body needs to replenish energy with carbohydrates and repair tissue with protein so having a post-workout snack with the correct ratio of carbohydrate and protein can help massively. The correct nutrition also assists the release of the muscle-building hormones to repair and build new muscle tissue.
Stretching and Myofascial Release
Stretching, Massage, Foam rollers, Compression balls and Rolling sticks can all help to reduce muscle tightness. If a muscle doesn’t cool-down properly, the collagen fibres (which are part of the connective tissue surrounding each muscle) can create knots. Massage works by manipulating muscle tissue to break up knots and can help reduce muscle tightness and improve joint movement.
Sleep is probably one of the most important factors that can help improve your overall health and fitness. Your body produces most of the hormones needed for tissue repair during sleep so it’s vital to get enough to assist in the recovery process.
Ice, Cold Baths and Cryotherapy
Cold treatments are extremely effective for recovery as they can help cool down the body’s core temperature, reduce inflammation and promote healing in tissue that was used during the workout. The cold temperature brings increased blood to the area, which brings nutrients and oxygen to help promote healing.
Sauna or Hot Tub
The heat from a sauna or hot tub increases the body’s circulation, which removes metabolic waste products while also carrying oxygen and other nutrients necessary to help repair tissue used during the workout.
Alternating between high and low intensity workouts (muscle confusion) either daily, weekly or monthly and taking a few days off every few weeks to allow the body to rest and recover fully.
Wearing Compression clothing before and after a workout is a relatively new form of recovery treatment that may also be effective. The pressure from the tight clothing can improve circulation which will help remove metabolic waste and promote blood flow to help the tissue repair and rebuild.
Too much exercise without enough rest and recovery can lead to injury or illness, both of which could prevent your regular workouts. There are dangers to overtraining without the correct recovery periods between and If you don’t take enough R&R for your muscles to adapt this will certainly affect your ability to achieve your fitness goals.
NEVER forget to include RECOVERY into your Fitness programme!
When Things don’t go to plan
A goal is just a wish without a plan, but what happens when the plan fails?
Progressive programming and periodisation, mathematically and scientifically calculated, works extremely well in theory – but in the real world is it really a SMART Plan for success?
The specifics for how to plan periodised training and nutrition plans to achieve accurately calculated progress are vital for programming athlete’s performance schedules, However, they may not always be as vital or effective for the average person wanting to work towards specific goals.
No matter how dedicated, committed and focused you are, unless your training and diet schedule is the top priority in your life, there are always going to be circumstances that arise in which it will take a backseat. Family, work responsibilities, injury or illness – for most of us happen! And deviating from a strict plan is sometimes inevitable – Life gets in the way!
There are going to be times that your plan will need to change, adapt and re-route to an alternative path to reach your goals so you don’t get to the point of giving up on them altogether! and rather than seeing it as a failure and feeling de-motivated when you’ve missed a scheduled training session and not stuck to your plan with military precision, you need to appreciate that you haven’t failed, you’re not halting your progress, but you’re just adapting your plan to reach your goal. Obviously, if you’re skipping your programme just because you aren’t committed enough and you have no self-control or discipline, you’re not going to be making progress, however it could mean that the programme your following just isn’t the right programme for you.
Is your Training plan torture?
There also has got to be some element of enjoyment to your training to get the most from your workout and the same applies to your diet. You’ll always give more effort if you’re enjoying it and your adherence to you programme won’t continue if you’re not!
Adapting your plan may mean choosing an alternative that’s suitable for your current state. You may have low energy that day for the workout specified on your training schedule, so you may need to switch your workout accordingly or even skip it and rest – which may sometimes be a lot more beneficial than pushing through a workout that’s too intense. Hormone levels may mean that for 3 or 4 days a month you find it impossible to stick to your calorie requirements, so rather than just blowing the diet completely, just allow for extra calories on these days. You’re not failing, you’re still on track, you’ve just varied your route!
And remember, progress isn’t only tracked by the numbers – weight, reps, measurements, calories etc. it’s also about HOW GOOD YOU FEEL!