All Entries For excuse busters
Summer is a great time of year to get outside for some fresh air and physical activity. Unlike the dark mornings and evenings of winter, summer provides plenty of daylight hours for a walk, run or swim in the pool. But as the temperature climbs, there could be days when it's just too hot to safely exercise outside. Does that give you an excuse to skip your workout? Not a chance!
There are lots of ways to exercise indoors, which can help you stay safe, cool and comfortable. Then after the hard work is done, you can relax with a cold drink, feeling proud that you stayed consistent with your workout routine. Here are some ideas to get you started. Read More ›
Starting to think about your summer vacation plans? Let's talk about how you might be able to keep your workouts from falling by the wayside.
As a profesional and Olympic soccer player, you'd think that I work out all the time but the fact is, it's not that easy. I'm on the road about 15 nights each month. Often we go from the airport to practice to bed to the game to the airport. Gym? When's that supposed to happen? I've had to figure out how to get my workouts in any time, anywhere. No space? No time? No excuse in my book! It's really not as daunting as you think.
Here are some of my favorite exercises that can be done without any equipment—right from a hotel room! Read More ›
Have you ever heard a woman say, "I can't lift weights. I don't want to get bulky." Or how about, "I don't want to gain muscle. I just want to tone the muscle I already have."
These are just a couple of the common responses I hear when I suggest strength training to women who are interested in getting in better shape. Sadly, there are many myths that women believe about muscles and strength training.
Although we've seen a bit of a paradigm shift happening the past few years in which more women are making their way into the weight room, there are still just a few myths that won't die, and I'm going to bust them now. Read More ›
There are a lot of excuses—or hurdles if you will—that get in the way of our intentions to work out. Not enough time. Not enough money. Fear of being judged by others. Not having easy or affordable access to equipment or a gym. Not enough options that fit your schedule. Traveling all the time. Not knowing what to do on your own. Not having childcare. Bad weather.
Most of us have dealt with a number of these hurdles more than once in our lifetime. The truth is that working out is hard. All of these things are barriers that make it even more difficult to get and stay fit.
But there are a lot of amazing innovations that are bringing fitness to more people in ways that help you jump many of the hurdles above. One of my favorites recently launched. And while it sounds too good to be true that this one solution is affordable, accessible, flexible, easy to follow—and can help you get fit anywhere on your own time—it's true. Read More ›
Short on time but still want to squeeze in a good sweat session? You're not alone. "Lack of time" is the No. 1 reason people cite for not exercising regularly. It's easy to think that if you don't have an hour or more to dedicate to exercise, then what's the point. But quite honestly, short workouts really do have a big impact on your health and your workout—and that is especially true when you do the right types of workouts.
When you need an efficient workout to make the most of your time, that's where smart training techniques like interval training, circuit training and multi-joint exercises come in. All of these approaches help people get better results even when they're short on time.
I've put together a workout that combines all three of those fitness techniques in an 18-minute workout that'll give you a cardio boost and a head-to-toe strength training workout in one. And while that might sound ultra-intense, it's appropriate even for beginners. Read More ›
Forget about all the food for a minute. Let's talk about the fitness. Holiday weight gain is a concern for many, but it's not just because of the food. Sure, we eat more rich foods than we probably should this time of year, but we also let our workouts go by the wayside. We're stressed out and busier than ever with mile-long to do lists. The uncooperative weather doesn't help—dark mornings and evenings make you want to curl up in bed—not to biceps curls. So how is it that we can manage to do everything else but not squeeze in a workout? And what does that say about our priorities (and our commitments to ourselves)?
Let's do things differently this year, starting with Thanksgiving. The solution really is simple. We know what causes weight gain and we know how to maintain and lose weight, too. So for the next few weeks, I propose a new philosophy that will keep winter weight gain at bay: Burn it to earn it. Read More ›
The days are shorter, the weather is colder, and the couch is looking a whole lot comfier. This time of year, attendance at the gym drops and our desires to exercise and eat right fall lower on our priority list. Between back to school, tailgating, Halloween, Thanksgiving, Hanukkah, the year-end frenzy at work, Christmas, New Year's and everything in between, it's no wonder we need to "restart" again on January 1.
As fall morphs into the busy holiday season, let's choose to make this year different. Let's commit ourselves to just one simple goal to stay on track. You might not be able to do everything perfectly between Halloween and New Year's Eve, but you can do something.
SparkPeople has a lot of fun, simple and effective challenges that are the perfect pick-me-up for your program. I would recommend choosing ONE program listed below to focus your efforts. These are all great ways to re-commit this fall and hit the ground running this holiday season! Read More ›
As much as I love fall, I don't love the darkness that comes with it. It's already getting darker earlier each night, and it's staying dark even when I wake up in the morning. I am not a fan of that!
It's hard enough to be a morning person and wake up to work out, but when the moon is still out when your alarm goes off, forget about it! Then again, if you hit snooze and wait to work out after work, you might be faced with the same problem.
I will admit that it's not easy for me to get up and be gung ho for a workout session. I am not and never will be a morning person. It's hard for me to wake up just about every day. But I do manage to stick to my morning workouts (most days anyway). And no, I don't have super human powers …which means you can do it, too. Here's how. Read More ›
This summer, take some time to rev up your workout. Make a new playlist and clean up your exercise equipment. Renew that gym membership. Take time to find fitness opportunities, because there are a lot of them! Here are ten fun suggestions, some for the mobile and some for the less mobile.
- Take some wild pictures of yourself doing active things for your Spark Page. Snap a few photos of yourself acting silly and running through the sprinkler with the kids, playing tag or walking the long treks of a zoo or amusement park. Get the souvenir photo where everyone is screaming on their way down on the ride!
- Aqua-cise. Yes, water is the perfect place to go for a low impact ouch-less workout and it's fun, too. Check with your local YMCA for lower-fee classes or even with your doctor to see if some classes are covered by insurance for a particular physical issue you may be having. Often times they will be covered under water physical therapy. Still, even without a class, water is a blast to play and work out in. I love going to water parks. The swimming and the balancing combined with the walking make it a great workout. Read More ›
Hey, we're all busy. But that’s no reason to let your workouts get away from you. Next time you feel like skimping on exercise to watch TV or meet your friends for Happy Hour remember this: It doesn't take much to get a great workout.
That's why I designed this excuse-proof workout. You can do this simple, 6-minute circuit anytime (it's whisper quiet), anywhere (no gym required) and without any equipment. All that and it'll sculpt your body from head to toe, too. Read More ›
It’s pretty clear that progress towards any important goal goes a lot better when you can maintain a positive state of mind. Positive goals, positive (but realistic) expectations, and positive self-talk all help us stay motivated and survive the inevitable setbacks and disappointments we experience.
But there are also plenty of times when “happy talk” just doesn’t get the job done. We all do things that are just plain...well, let’s just say they aren’t very well thought out. When that happens, it doesn’t always make a lot of sense to just pat yourself on the back and say, “Don’t worry, you’ll do better next time.”
In order to learn from our mistakes and avoid repeating them, we also need to take an honest look at what went wrong, and point out to ourselves exactly how and why we are contributing to our own problems. And we need to do it in a way that will help us remember this lesson before we act the next time the problem comes up.
In my line of work, we call this Toughlove, and there’s definitely an art to it, whether you’re delivering the toughlove to yourself (OK for amateurs) or to someone else (recommended only for seasoned experts with martial arts skills and/or a good lawyer). Done poorly, toughlove can and usually does cause more problems than it solves. But done well, it can be very effective, so it’s definitely worth learning how to do it to yourself the right way.
Probably the best way to illustrate the art of toughlove is by looking at a very common problem that often responds better to a little self-administered toughlove than to happy talk…
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From time to time, we've all let our excuses get the best of us. Willpower can only last so long, and sometimes, the craziness of this thing called LIFE simply wins against our desires to eat right or exercise. If you're reading this, maybe you've let an excuse or two get in the way of your healthy lifestyle goals recently. If you're ready for your goals and dreams to take priority and win against even your toughest excuses, look no further.
I've heard every excuse for not making health a priority. In fact, I've used many of them myself over the years! But more often than not, I talk back to my excuses—and win.
The next time a "but" gets in the way of your goals, change your thoughts to one of these NEW phrases to regain control and stay on track. Read More ›
We all have the days where we plan to work out and know that we should, but when it's time to lace up your shoes and go…You. Just. Don't. Wanna.
I have those days, too, but when I remind myself how GOOD exercise makes me feel, and how it will help me reach my goals, I generally suck it up and do it anyway. Getting started really is the hardest part. Once you get going, you're generally glad you did. And when it's over, you feel even better.
But some people have less willpower or dedication. Some give in to the temptation to skip exercise too easily. While that's fine once in a while, it can become a hard habit to break if you skip out on your workouts too often.
So recently, I polled members of SparkPeople.com, America's No. 1 fitness and healthy living community, asking what THEY do to motivate themselves when they don't feel like exercising. Let me tell you: These people are a creative bunch. The next time you feel less-than-enthusiastic about your upcoming exercise session, take their advice. Here are 40 things you can do (or think about) to get your workout motivation back—and get moving. Read More ›
When the temperature drops, so can your motivation to get outside and get moving. So how do you resist the temptation to stay curled up under a blanket until spring arrives? According to a poll of SparkPeople.com members, 76% of exercisers have a hard time staying motivated in the winter.
I’m no exception, especially when it gets dark so early. But keeping a consistent routine helps me avoid holiday weight gain and deal with stress during this chaotic time of year.
If you are dreading the cold, you can't always blame the weather. Your attitude and approach go a long way, too. Winter doesn’t have to be a time to abandon your regular workout routine if you’ve got a good plan in place. Here's how to stay comfortable exercising outside—and adjust your plan when getting outdoors just isn’t feasible. Read More ›
Do you ever get tired of hearing people say that no excuse is a good excuse? If you aren’t exercising on as consistently as you'd like to, it could be because you have some real obstacles—not just excuses—holding you back.
So what should you do when you really can’t exercise?
Here are three, get-started-now action steps to help you overcome some serious fitness obstacles. Read More ›