How many of us are guilty of coming up with excuses when the "E' word is mentioned... yes, EXERCISE! I think we can all say we have at some point came up with a "valid" reason, on why we can't work out. Here are a few examples.
1. I don't have enough time
2. I am too tired
3. Exercising isn't fun
4. I don't know what to do
5. The gyms are closed or I can't afford a membership
6. I'm not motivated
7. I'm too old/ feel too self conscious when I workout
8. I don't want to shower again or reapply makeup (for the ladies)
9. I can't stick with a plan
I would be lying if I said I haven't said EVERY SINGLE ONE of these at some point on my journey. Real talk. I am here to offer you solutions to these excuses, so you can keep your motivation up, as well as your heart rate.
Excuse #1: I Don't Have Enough Time
This is one of the most used excuses in the book. So, how do we combat this? There are a few different simple ways.
Solution 1: fit in exercises throughout your day. Doing lunges while carrying the laundry basket, getting a short workout in on your lunch break, doing squats or calf raises before getting in the shower.
Solution 2: How much TV do you watch? Mhmmm hit ya with that question. Let's be real a lot of us watch quite a bit of TV on the daily. One way to fit in exercise is to instead of watching a few extra shows, fill that time with working out. Or, watch the TV while you workout.
Solution 3: We all have 24 hours in the day, and there are a lot of people out there still finding time to get a workout in. So, that means you are capable. Whether it is waking up earlier or doing a workout straight when you get home from work. There is time, you simply need to prioritize. If you have kids, get them involved! Movement as a family is motivational!
Excuse #2: I'm Too Tired
Making sure you are getting the proper amount of sleep is the first question you need to ask yourself. Sleep is a very overlooked factor in peoples health, and needs to be prioritized more. If you are getting enough and still feel tired due to your day, here are a few solutions.
Solution 1: Exercise at your most energetic part of your day. Capitalize when you are feeling great and get that sweat sesh in!
Solution 2: Workout even when you feel tired. Why? Because movement inspires mood! When we least feel like working out that's when we need to because it helps our mental health. The dopamine that is released in our brains will increase our positive moods.
Excuse #3: Exercising Isn't Fun
When you say exercise isn't fun, it means you don't have a love for working out, or you are doing the wrong workouts. Both are no problem, my journey to loving working out took time and that's fine! Here are a couple of ideas to make it fun.
Solution 1: Join a class. I remember Zumba class and how much fun it was to be surrounded by people, busting moves, and busting a sweat. It is a great form of exercise and allows you to get loose. Any workout class is great because you get to do it with others, so you don't feel alone.
Solution 2: Put on a podcast, TV, or music. I have to listen to something while working out. It allows me to block out the world and spend time focusing on my self and my goals. I go between music and podcasts, you have to find what works best for you.
Solution 3: Fall in love with the gym/ exercise. When you look at exercising as a task on your "to do" list, it can seem like a chore. But, when you look at it as an opportunity to spend time working on you, a time for yourself, a time to sweat out any issues you are facing, working out becomes fun! This was a huge mental shift for me that changed the game.
Excuse #4: I Don't Know What To Do
Not knowing where to start or what workouts to do can be overwhelming, defeating, and cause you not to start ever.
Solution 1: Google and Pinterest can be your best friends. Looking up workouts and how to do the moves is really simple (thank you technology). You have them at your fingertips, literally.
Solution 2: I can help!! I have workout programs that give you structure and take away the overwhelming thought of trying to come up with a plan. Reach out to me and I can help!
Excuse #5: The Gyms Are Closed/ I Can't Afford a Membership
The gyms being closed right now is a real struggle for a lot of people, and are causing people to throw away their exercise routine and lose motivation. Not wanting to or not being able to afford a gym membership can also be a problem as well.
Solution 1: To solve both problems you can come up with at home workouts (refer to tips in the last section). Or you can go for a walk or a run, this only takes you and a pair of tennis shoes.
Solution 2: Invest in workout equipment for home. You can find some cheap workout equipment for at home, whether it is used, or simply on sale online. You can create your own little at home gym, that way you can work out at any time!
Excuse #6: I'm Not Motivated
Lacking motivation is truly a struggle. There are days that I don't want to even get out of bed, let alone workout. Here are a few tricks I use to stay motivated.
Solution 1: Create a strong "why." I have talked about creating your why before and the importance of it. When you have a strong why, it creates a fire and motivation within you. Write your why out on a piece of paper and put it somewhere you will see it everyday in your house, that way you are reminded daily. Or set it as your screen saver.
Solution 2: Get some friends in on it! Doing workouts with a group of others who are trying to reach goals as well, is way more fun and motivating then trying it on your own. Put everyone in a group chat and post your sweaty selfies, encourage one another, get a group workout going (once quarantine is done), and empower each other daily! Create a powerful accountability chat!
Excuse #7: I'm Too Old/ Feel Too Self Conscious When I Work Out
As we get older our joints can begin to hurt and movement can become harder. And when we feel self conscious while working out, going to the gym is the last thing we want to do, we feel like all eyes are on us.
Solution 1: Swimming and biking are great options that are movement, but not harsh on our joints. Swimming is tough and has no impact on our body, it is a great workout! Biking is a fun exercise that allows us to get outside and enjoy a beautiful day.
Solution 2: If you are self conscious in the gym or working out in front of others ( I have been there), start by working out on your own. Go for walks, runs, bike rides, do workouts at home. When you begin to feel more confident and less self conscious then head to the gym. Also side note, know that you are beautiful no matter what phase of "fitness" you are in.
Excuse #8: I Don't Want to Shower Again/ Reapply Makeup
Alright let's be honest, we have all said this before and honestly its valid. No offense guys but if you sweat in the middle of the day, it is pretty easy for you to take a quick shower or put on deodorant and you are good. For us women it is slightly more complicated. Having to do our makeup and hair again can be a major inconvenience and honestly not something we want to do twice daily. So listen up ladies here's a solution.
Solution: Get your workout in, in the morning. Before you get to do your makeup and hair, get a workout in. That way you have accomplished the workout, then you get ready for your day once and that's it. Or, you can do it at the very end of the day. Take that makeup off, sweat it out, shower, and call it a night.
Excuse #9: I Can't Stick With a Plan
Sometimes we begin a program or start working out, and we can't seem to stick with it. This can be frustrating, and stopping and then starting again consistently causes us to prolong results and progress.
Solution 1: Find an exercise/accountability buddy. When you have someone to hold you accountable, you are more likely to do what you set out to do. Check in with each other daily, workout together daily, encourage each other daily. Set goals and tell each other about them to create even more accountability.
Solution 2: Post your goals on social media. When you publicly post your goals or what you are up to, subconsciously creates accountability in our minds. Our followers are watching to see if we are truly doing what we are saying we are doing. We can also inspire people along the way to achieve their goals!
At the end of the day, if we really want to achieve a goal we will figure out a way to do it. When we come up with these excuses to why we can't, they really are just that, EXCUSES. I encourage you to shift your mindset, combat excuses, and CRUSH SOME GOALS! Here's to getting it done and getting better!