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Wow – it’s Day 15 of the of the 30-Day Weight Loss-athon. Can you believe we’re halfway through?
All tasks in the 30-Day Weight Loss-athon are adapted from the 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to think about them and take action. Ready?
Something in the comments made me laugh so much as my excuse is ALWAYS “not enough time” as Sherrilyn put it: “the only time I won’t have something to do is when I’m dead! My new mantra = Exercise procrastinates death!” Every time I try and use the “not enough time” excuse I will try and remember Sherrilyn’s mantra.
🙂 Funny!!
No excuses! Walking in the evening before leaving work is one I have done recently to keep my exercise excuse at bay, since I know that after the hour commute, it will be too late to do anything. Setting a long date a long walk away is another way to get those steps in (both ways). Keeping a streak going is another way – checking off on a calendar each day’s exercise, and keep it going. They use this on SparkPeople and it can be a great motivator once you’ve reach 30 days or so, why stop the streak when all you have to do is 10-30 minutes of exercise.
Our group responses are as follows: All excuses not accepted. Make exercise apart of your everyday life.
Let’s create an activity pyramid as follows:
Cut down on: surfing the internet; playing video or online games; watching television
2-3 times a week for 30 minutes: Leisure Activities: golf; volleyball; bowling; dancing. Strength & flexibility: pushups; curl ups; martial arts; lifting weights; yoga
3-5 times a week for 20 minutes: Aerobic Exercise: skating, running, swimming, brisk walking, biking or Recreational Activities: tennis, hiking, soccer, basketball
Every day for as much as possible: take the stairs instead of the elevator, walk instead of drive or ride, do work around your house or apartment, walk the dog, play outside in good weather
If you have not exercised recently or are overweight or you have a medical condition, be sure to speak with your licensed doctor for appropriate exercises for you.
My main excuse is that I’m ‘too busy, too much to do’…the only time I won’t have something to do is when I’m dead! My new mantra = Exercise procrastinates death! Make time for life!
“I’m too tired” = Movement creates energy!
“Others will see me” = Good, you’ll inspire them!
I have all the same excuses anyone else has, but I have decided it’s not about just losing weight…. Any day I don’t exercise, I GAIN weight. That is a hideous thought!!!
My group responses are: It’s very easy to have a list of excuses to not exercise. Some excuses are: I’ve had a long day and all I want to do is relax; I didn’t feel like doing the laundry–no clean exercise clothes–I’ll skip today; Gee, my walking buddy isn’t available today due to an appointment–I’ll take off too. Not in the mood today or this week; I don’t have time to work in my schedule; I really don’t want to do the treadmill today but I’ll start thinking about how I’m going to start off walking. Excuses: I’m too tired when I get home from work or volunteering or attending classes. Don’t sit down – it will be too hard to get up again. Amen Have your workout clothes in an appropriate area of your home. I have my clothes on but I really don’t feel like exercising today. Go away voice in your head I’m in charge of my body. I’m not motivated – I’m waiting for motivation to hit me. The only thing that’s going to hit you is the sudden realization that your life is passing you by. Motivation is a bonus, for now you’ll have to start without it. I‘m not motivated to exercise today but maybe tomorrow I will walk with my walking buddy.
Excuse: Exercise feels like a chore.
Think of exercise as ‘me time’. Let yourself enjoy it.
Excuse: I get bored.
Motivation music; country; classic; rock ‘n roll; classic rock; gospel and thrash metal.
If you have a treadmill or stationery bike, buy DVDs of your fave TV shows or join Netflix to watch your favorite shows– but let yourself watch them only when you work out. Ask a friend to be your exercise buddy – walk or workout together.
Excuse: I find it hard to get started.
Set everything up in advance so that all you have to do is pop on your clothes, grab your bag and head out the door. Mt Airy 24 7 workout anytime. If you have the space available! A lot of our apartments are too small for exercise equipment.
Excuse: I keep talking myself out of it.
We would be more motivated having an exercise buddy.
Excuse: I travel a lot.
Must be within your budget and ask the concierge what’s available to you. Three days a week is recommended for your chosen exercise. I have one peer that does squats daily. Using therapy bands are excellent for range of motion.
Excuse: I can’t fit exercise around my busy life.
Exercise is your choice: remember you need exercise to maintain a healthy body. Exercise is a goal.
Excuse: I’m too tired.
Get quality sleep. Schedule exercise for your peak energy times. This is a personal choice. A healthy workout should get you motivated and charged up for the rest of the day. Exercise regularly and you’ll find you both sleep better and gain energy. Exercise takes about three months to get the benefits of exercise. A healing body takes time.
Excuse: Don’t want to be seen at the gym until I lose weight. Be proud of the body you have & celebrate along the way as you are getting to your goal weight.
Excuse: I can’t afford a personal trainer/gym membership.
You and your exercise buddy can walk around the neighborhood or on a nice sunny day go to a local park.
You should always dress appropriately for the weather. If you live in the snow and ice area; this is an acceptable excuse.
Excuse: I don’t feel motivated – I’m waiting for motivation to hit me.
You need to be in the moment for motivation.
Excuse: I’m too tired when I get home from work or volunteering.
Don’t sit down – it will be too hard to get up again. This is a bad habit.
Excuse: I don’t have time.
Make Time for Weight Loss.
Excuse: The weather sucks. Only acceptable weather excuse is icy winter conditions or Mother Nature gives you bad weather that you don’t want.
Tap into the particular motivation you identified on Day 1. Improve our Overall Health. Pop on an exercise video if you have the space to exercise or use your stationary bike or grab your wet weather gear and head out anyway. Adjust your walking i.e. rain: walk indoors; walk in place; winter: walk in a mall or the hallways at your home; good weather: walk in your neighborhood, local park or the famous Spring Grove healthy walking path There are also indoor sports like racquetball; stationery bicycle; pool; table top tennis if you enjoy some competition.
Exercise truth: don’t worry about the following: running out of breath: learn correct breathing techniques, not soreness: Pain management & learning to listen to your body = body awareness. Go out the door = no excuses accepted.
Do any of these excuses sound familiar? “Tell your excuses to take a permanent hike.”
Walked in the rain yesterday – both the dog and I loved it!
Love it 🙂 NO EXCUSES EVER !!!!
“The true challenge is in shutting up your resistant mind long enough to put on your workout clothes and get out the door. This is where the battle is lost or won.”-So very true! My biggest excuse is saying I don’t have time. My new mantra: 30 minutes for me!