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Excuse Zone

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GET IT DONE: IN  25 MINUTES A DAY!

You’ve found my excuse zone.  I highly recommend that you watch the following video and then read the list of excuses you can make and the reasons you really have no excuse.

When it comes to sticking with our diet and fitness goals, we make excuses for many reasons, but mostly because we’re not fully committed to what we want to change, we don’t want to change our diet or our routine.  To help you stay on course, I’ve outlined the more common excuses–and ways to “Get Over Them”.

If you’ve found yourself in a cycle of procrastination, then you’ve come to the right place.

Here are things that get in the way of at-home workouts—and what you can do about them.

1.) I Don’t Have a Good Place To Workout

This may be true for some, but its all how bad do you want to get in shape and lose weight.  I lost over 30 pounds working everyday in a 6 foot space in front of my bed.  I don’t remember looking around and thinking, “this doesn’t look like a gym”, I simply pushed play every day and in 90 days my entire life, health and outlook on everything changed.
2.) Too Much Equipment You Don’t Use
There is a reason you don’t use all that crappy equipment . . . THERE IS NO 1 PIECE OF WORKOUT EQUIPMENT THAT WILL HELP YOU LOSE WEIGHT’.  People that do lose weight at home are those that make a life style change including eating a proper diet and working out with a workout program like P90X or Insanity.  These are workout programs that offer a nutrition guide, workout DVD’s and support from a community of people just like you.  Stop wasting money on the next piece of junk on T.V. and get with a program that really works.
3.) Your Mile-Long To-Do List
Everybody has the same 24 hours in a day.  How can some make it work and others just keep making the same excuses.  I’ve heard this excuse at least once a day for the last 3 years and it just doesn’t cut it.  I find that people who say they don’t have time are just bad time managers.  Most people that use this excuse can certainly find time to watch T.V., post ridiculous status updates on facebook and twitter.  It’s about changing your priorities and setting goals that you will do whatever it takes to reach those goals.  Oh, by the way, that 1 hour workout your complaining about is only 4% of your entire day.  Trust me, that 4% will make the other 96% much more fulfilling.
4.) No One Will Know If…
You can be your own worst enemy when you’re alone and no one’s watching.  More and more research shows that people are more motivated to work out in a group setting and will go harder and longer when in the presence of their peers.  Here are few ways around this: Get a heart rate monitor.  When you know how hard you’re working and how many—or how few—calories you’re burning, you’ll be motivated to push yourself harder. You could also join one of our teaminternallyfit.com 90 Day Challenge groups to find others that are using the same workout as you and a place where you can find motivation and have your questions answered.  To find out more on how you can join our fitness challenge group you can CLICK HERE or click on the Join Our Fitness Challenge at the top of this page.  Use your free Beachbody account and online community to hold yourself accountable.
5.) I Have Kids!!!
If your in a gym, your kids would be in daycare.  Try to create the same structure at home by asking your spouse to watch the kids during your workout (and promise to do the same for him or her!).  If your partner is at work when you normally get your groove on—or you’re a single mom or dad—try to exercise during naptime, swap babysitting with a neighbor, or invest in a sitter.  My personal solution is to workout early in the morning, 4:30 A.M. to be exact.  This keep me from being distracted by my kids or anything for that matter.  Since I’ve started working out at 4;30 A.M. in the morning, I’ve found out that I have a more productive day and feel great knowing I’ve gotten a great workout in to start my day.  Your future health (and happiness) are worth it.
6.) Your Phone Want Stop Buzzing
Who hasn’t told themselves, I’ll get in my workout…right after I send this text or email.  Most often than not, this can ultimately turn a would-be workout into a postponed one.  Sitting down for ‘just a minute’ often becomes 30, 45 or even an hour.  When this happens most people might tell themselves they’ll work out later, or tomorrow—and the cycle of procrastination continues.  Don’t allow yourself to be interrupted.  Instead, why don’t you treat your home workout like any other appointment you can’t miss, like a meeting.  Make it a point to not take phone calls, texts or check e-mails during your workout.  Remember, that’s your time to work out, just as if I was in a gym.   Try leaving your phone in another room or, even better, turn it off. You do know there’s an off button, right?

7.) I’ll Do It Tomorrow …

No, start right now. Your diet-and-fitness program needs to be something you can live with forever, not something you put off because it doesn’t happen to be convenient for you. It’s not about the newest piece of workout equipment or the lastest fade diet.  It about a healthy lifestyle change that becomes just a normal as your old, unhealthy lifestyle.  Find ways to make your diet and fitness convenient and automatic.

8.)  I’m Too Old.

You’re never too old to start exercising, just checkout this article of people in there 30’s, 40’s, 50′ and even there 60’s and beyond who decided not to make excuses.  (Click on the following links: OVER THE HILL or TOO OLD? to read more).  The research is clear: Exercise will help you live longer, with significantly increased mobility and independence. It has also been shown to improve cognitive function and prevent diabetes – even in old age.  Overall, exercise will help to improve your quality of life.  Try looking for programs that are specifically for your age group or that you can modify to meet your health and fitness needs.   

9.)  It’s Useless–My Genetics Or My Gender Are Working Against Me.

Man, have I heard this one a lot.  LISTEN UP!!!! You can lose weight, it doesn’t matter about your genetics, if your a female or any other excuse you can come up with.  As far as genetics go I recently heard a great quote to address this excuse, “genetics load the gun, but your lifestyle pulls the trigger.”  It’s very rare that a person can’t lose weight and get in reasonable shape for his or her body type, but it has to be a lifestyle change.

10.) Cook Dinner, Every Night? You Must Not Have Kids?

Even if you have no time to buy healthy food and cook at home, you can still make convenience and fast foods work for you. For instance, get menus in advance and figure out what healthy offerings you might enjoy at your favorite restaurant.  Limit restaurant foods to once a week or go to the supermarket and buy some tasty, low-calorie frozen dinners ¬ some of them are delicious.  I like to stock my meals: I pick one day of the week (usually Sunday) and prepare an entire week’s worth of healthy meals.  CLICK HERE to checkout some of my quick and easy recipes.  All of these recipes I can make, eat and clean up in less than 20 minutes.  Oh and my kids love them as well.

11.) One Cheat Meal Want Hurt Me.  It’s Not A Big Deal.

Really? The truth is those “one-time” events add up.   If you look at it in terms of calories, if one cheat meal cost you 500 calories each, multiplied by 52 weeks a year that’s 26,000 calories, or about 7.5 pounds per year!!! Keep in mind, the reason to eat right and move more is to improve your health, prevent disease and improve your quality of life.

12.) It’s Raining (snowing, too hot, too cold, etc.), So I Can’t Go For My Morning Workout.

Beachbody’s got you covered.  They provide at home workout DVD’s for every fitness goal and body type.  There are no excuses for not getting in a great workout regardless of the weather.  Click on the PROGRAMS tab at the top to find the perfect workout for you and your health.

13.) My Work Travel Keeps Me From Working Out.

If you travel often, you still need to find time for healthy eating and physical activity. Try the following:

  • Find healthy restaurants. Try calling the concierge or hotel manager at a few local hotels to get recommendations. Find out if the menus are available online so you can make decisions before you get there.
  • Get moving. Ask if there are nearby hiking or walking trails, local fitness facilities or other interesting activities that require you to move.
  • Pack Your Food Ahead Of Time.  There are many options out there for a easy to use travel coolers to keep your foods fresh and quickly accessible.  When I travel I keep a small bag with my blenders, supplements, workout videos and healthy food options.  Make sure you read, Workout On Vacation?

14.) I Just Had A Baby.

For the first few months, if not years, the challenges of parenting can seem overwhelming, and eating healthfully may feel impossible.  Instead of takeout and fast food, try preparing healthful foods over the weekend and freezing them to reheat later in the week.   You can also keep a supply of quick-and-easy low-calorie frozen dinners (e.g., Healthy Choice, Lean Cuisine, Smart Ones) on hand for when there’s just no time to cook.  Try to limit frozen dinners to only a couple of times a week because they are loaded with sodium and several other unhealthy ingredients.  Look for the ones with lower sodium content.

Take the baby out for long walks in a stroller or try a parent-and-child activity class at a fitness center.

15.) I’m Too Tired.

If you’re like most people, you’re not getting enough sleep. Research shows that lack of sleep can cause weight gain by increasing appetite.  (CLICK HERE to read why sleep is the best exercise.)  And also, when you’re tired you’re less likely to be able to make the healthiest food choices. Set up your environment for sleep success. Go to bed earlier and aim for seven or eight hours of sleep.  Have a regular bedtime. Get rid of the TV in the bedroom. And make your sleep environment quiet.

You may feel tired or sore before your workout, but you will feel refreshed and energized afterward.  Having a regular exercise program, you will have more energy and feel stronger and healthier in the long run.

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