No More excuses!

How to Stay On Track with your Health and Fitness Goals.

How's it going with those New Year's Resolutions? I hope you are still going strong and haven't lost sight of the big picture! Unfortunately, it's about that time of year when some people start losing their way on the journey to a healthier self. No doubt, lifestyle change is hard, but I'm here to remind you that it is Oh SO WORTH IT! 

Today I'd like to share with you 6 common excuses that lead my personal training and health coaching clients astray from their health journey, and how we avoid them.

1. Excuse #1:  It’s Not the RIGHT Time There could be a million excuses why you haven't made your health goal a priority. Your job is super demanding, you're planning a big event, your kids are your main focus, it's an emotional, chaotic time...Let's be honest. There is never going to be a MAGICAL TIME when everything is perfect and you can finally focus on this one thing. Life challenges are always going to be there, and that's the EXACT reason why it's so important to make your Health and Fitness a priority right now. So that your HEALTHY, FUNCTIONING BODY has the strength and energy to effectively tackle all of life's demands, and just maybe enjoy the process too : )

   
   

2. Excuse #2:  I’ve Always Been and will always BE ______ (fill in the blank. overweight, unmotivated, lazy, undisciplined, hated exercise...etc). First of all, at least part of this statement is a belief system. Maybe you've been ______ in the past, but that doesn't mean it's destined to be your future, unless you continue to believe it and make it true.  Start by creating a new belief about your future. Maybe it starts something like this: " I have struggled with ___ in the past, but now I am making positive changes and great things are within my reach."Here’s a little secret: feeling sorry for yourself will only keep you stuck exactly where you are. If you’re going to really make a change, you’ve got to be able to envision something different for yourself. This may be challenging at first, but it really can be as simple as using the "Fake it til you Make It" technique. Positive self talk is KEY in changing your attitude toward anything.

   
   

3. Excuse #3: I Don’t Have TIME to Exercise  Spend a few days documenting how you use your time. Write down each and every thing you do and how long you do it for. You’ll soon notice how much time you throw in the trash by mindlessly surfing your favorite social media sites and watching television. Transform those times into workout opportunities and toss the time excuse in the trash. 

   Whats that I hear, you don't do any of those things? Maybe it's time to prioritize your activities. If you're always saying YES to everyone who asks you to do a favor for them, maybe it's time to say, No, I am committed to my workout and that's exactly what I want to do right now. Or sometimes we just need to get creative; instead of going out for happy hour with a friend, it's time to go for a nice long walk together. Also, exercise doesn't have to look the same every day, it just has to get you MOVING, breathing heavy and breaking a little sweat. Instead of going to the gym to strength train for an hour today, maybe you do 100 squats and 100 jumping jacks spread throughout the day! Remember, if you want something bad enough, YOU'LL FIND A WAY TO MAKE IT HAPPEN!
   

4. Excuse #4: Exercise or Strength Training Hurts  Some folks are in pain the day after they work out. If this is you and you find yourself feeling like you just rode a horse for three days straight after a workout, the reason is likely that you only workout once a week or even less often. You may also be starting out TOO intense. To get over that uncomfortable soreness after every workout, you’re going to have to move at it at least three times a week (Change it up- alternate between Cardio and Resistance Training. It is key to remember to gradually progress the intensity of the workouts. We are trying to GRADUALLY build up to 45 minutes of movement everyday. Throw in a light walking, yoga, stretching/ recovery day). And remember to stay hydrated! Yes, you’ll still get sore on occasion, but it’ll be an accomplished sore. 
   

5. Excuse #5: Eating Healthy is BORING To convince yourself that healthy food doesn’t have to be disgusting, spend more time with health-conscious friends who cook and live healthily. Eat what they eat. You’ll be amazed at the wide range of flavors to savor on a healthy diet. If you're still struggling with nutrition and WHAT to eat, or have been on a diet roller coaster for years, you may want to consider health coaching. A health coach or nutrition coach will look at what, when and how you are eating and provide resources and advice on things to tweak so that you can have a delicious and healthy kitchen. accountability. Here are a few resources I like for healthy cooking: • Nom Nom Paleo Cookbooks and Recipes, by Michelle Tam •. Glucose Goddess Weekly Method Cookbook and Recipe Club •. Paleo Running Momma online recipes

   
   

6. Excuse #6: I Don't have any SUPPORT

Then stop trying to go it alone! Grab your healthiest friends and surround yourself with them. When you’re tempted to go off track with your meal, or want to skip a workout, call or text your friends for immediate support. They’ll prop you up, remind you of your goals, and encourage you to stay the course. If that's not an option, consider hiring a personal trainer, fitness coach, and or a health coach to get support and hold you accountable to your goals : )