Archive for excuses
No More Excuses Video
Posted by: | CommentsIt’s easy to have our list of excuses for why we aren’t taking care of ourselves, especially in the area of fitness including things like: I don’t have time or money or energy or I don’t feel good or my metabolism is slow or I have bad genetics or I’m tired or I don’t like to sweat or have bad knees or I’m too busy, blah, blah, blah….
And our excuse seems pretty good until we see someone like Matt Scott who has a “No Excuse” mentality. Then there’s a perspective change. I love guys like this that don’t make excuses and just go for it. Props to Matt (and Nike) for the example and wake up call. Time to suck it up and go….
Don’t Fall Into These Traps…
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Christmas is over and the New Year is just around the corner. The parties and holiday “splurging” you were going to enjoy is now coming to an end. So now what? You told yourself you were going to start that new diet/exercise routine after the holidays, and yet you haven’t made a plan for yourself to start. Watch out for these traps that will have you in a pit, discouraged and getting no where…and maybe even packing on the pounds instead of shedding the excess ones you already have.
- The “I’ll start tomorrow” trap-You know you’ve said it. We all have. For some reason, we can excuse our way out of making change TODAY, while still setting us up for failure TOMORROW. Guess what? There is always going to be a tomorrow. So, if your mentality is “I’m going to eat this/enjoy that and start my diet/exercise tomorrow,” then when tomorrow actually comes, we can just tell ourselves that we will start the next day. There is always another party. Someone else’s birthday is next month. More cake and more vacations. More reasons (in your head) why you shouldn’t be disciplined than reasons why you should buckle down and really go after your goals. This is a dangerous trap as it can have you putting on excess weight in the meantime, while you are prolonging your start to a healthy life, making it that much harder for you to lose the weight you want. The reality is, when you want it bad enough and get yourself motivated, tomorrow becomes today, and there are no more excuses!
- The “I had a great workout today so I can eat whatever I want” trap. The answer to this one is NO! Don’t do it! This is a common misconception that can have you gaining weight even when you are hitting the gym regularly. If you are trying to lose body fat, you definitely don’t want to have this mentality. You cannot out-train a poor diet. Don’t undo all the hard work you put in during your workout by packing a bunch of greasy, high calorie, fatty foods into yourself. Let your workout be a supplement to a great, carefully planned, well-rounded diet.
- The “I can’t do this” trap. This is the most dangerous one of all. So maybe you’ve had a few failures or been uncommitted in the past and haven’t succeeded in reaching your fitness goals. You cannot start telling yourself that you can’t do it, or the reality is, you never will. You CAN do it, you just need the motivation and the right tools to get you there. It might require more effort or hard work than you’ve ever put forth before, but you definitely can reach your goals if they are realistic and important enough to you. Don’t talk yourself out of it.
Let us help you get there! January Bootcamp is right around the corner, and is a great way to start the New Year! No more excuses, let us keep you from falling into these traps and help you get a jump start toward reaching your goals. Click here for more information and here for our new membership program and rates! See you there!
Favorite/Worst Excuse of the Week
Posted by: | CommentsExercise takes too much time and it’s boring.
Really? Is exercise really THAT boring that you would risk being unhealthy/and or overweight for the rest of your life? And exercise doesn’t have to take that much time. If I remember correctly, there are still 24 hours in a day, and a lot of people spend a good 1-3 hours of that in front of a television. What if you dedicated a small portion of that time to exercise instead? There are many great workouts that take 45 mins, or even 30 mins or less that will keep you engaged and not have you gazing at the clock waiting for your cardio time on the elliptical to pass. You can burn fat in a short amount of time if you are serious about it and maximize the time you dedicate to your health and fitness.
Need a new workout, passion for exercise or some accountability to help motivate you? Body By Buck Bootcamp can help you with those things! It is anything but boring, and we will have you burning fat with just 45 minutes a session. AND you are working out with other great people, which helps keep you motivated! We will also show you how to get great workouts in at home so that you can still make progress on the days you don’t come to Bootcamp. Stop making excuses about how much time it takes to be healthy or how boring it is. Let us show you how getting fit/staying fit is fun and and time efficient! January is right around the corner, let us help you jump start your new healthy lifestyle in 2010! Remember, invest in your health NOW or pay LATER!
How Do You Stay Motivated? (Part 2)
Posted by: | CommentsGo back and read Part 1 to this post here. 5 tips on how to make a life-long commitment to being healthy and staying fit.
Here are tips 3-5…
3. Get around the right people
You need people/friends around you who will encourage you in the process, it’s hard to do alone. Get a gym partner who is motivated and has goals. Find someone who will do home workouts and hold you accountable in your diet. If the only people you spend time with are unmotivated, and roll their eyes when you order a salad instead of a cheeseburger, you are going to have to intentionally get some people around you who can help you and encourage you. I’m not saying to ditch your friends that don’t exercise, but make sure you do get around a few people who can share a common goal with you.
4. Routine!
You will most likely be successful when you create a regular exercise routine for yourself, as well as plan your meals ahead of time. Maybe that’s joining us at Bootcamp early in the morning, going to the gym the same time/days of the week, or working out at home before/after work. Get into a routine and stick with it. Read more about planning your nutrition here.
5. The Right Mindset
You’ve got to have the right mindset, if you don’t believe you can do it and don’t think like a healthy, lean person, then you will never be one. You can debate methods of fat loss/workouts all day, but if you don’t have the mindset of the person you want to be, then you’ll never change. Real, long term change comes from within. Make the decision today to become that person, and then get after it!
How Do You Stay Motivated? (Part 1)
Posted by: | CommentsYou know the cycle well. An event comes up where you want to look your absolute best – it could a wedding you’re in, a reunion, or the beach vacation in the summer. And you do it – you stick to the diet, push yourself in the gym, and get to your goal weight. For a weekend.
And then it’s time to binge. A whole lot of pizza, dessert and everything else you feel you’ve deprived yourself of all those months. And then, you’re right back to where you started. Or even worse than when you started. It’s time to stop the quick-fix, yo-yo lifestyle and make a life-long commitment to being healthy and looking great.
Here are the first 2 tips of 5 on staying motivated…
1. Find an INTERNAL desire to be healthy instead of an EXTERNAL reason to get fit.
Yes, short-term goals and events are helpful and motivating. Sometimes they are important in getting you started. But they will TYPICALLY (not always) only get you through that event, then you tend to fall off the wagon when they are your ONLY source of motivation. Finding your motivation to get in shape outside of yourself in something such as a big event, an article of clothing you want to fit into, or to impress friends or family is a recipe for crash and burn. Deep down you need to have a personal belief that caring for your body with proper nutrition, exercise, and rest is your own responsibility.
2. No more “victim” mentality.
Most people that have a problem with their weight or how their body looks usually have an irrational reason outside of themselves to blame for them being that way. Basically by not being where we want to be in life we justify it to ourselves by blaming our problem on something or someone else. That could be our genetics, our metabolism, our job, not having enough time, having kids, not having enough money, etc. etc. You know what I’m talking about…we all have excuses. Don’t let yourself be a victim. Admit to yourself that where you’re at with your fitness is because you let yourself get there. And then decide to make a change.
I’ll share tips 3-5 next…check back soon!
Best/Worst Excuse of the Week
Posted by: | CommentsI’m Too Tired/It’s Too Early or Too Late
Let’s face it…everybody is tired. There is a lot going on, and everyone hits the wall at some point during the day. But is this really a good excuse not to exercise? Unless your extremely jet-lagged or sleep deprived, this really isn’t a good one. Yes it might be hard to get up in the morning at first or force yourself to exercise after work, but you will get used to it and be glad you did. Just because it’s hard doesn’t mean you shouldn’t do it.
Fatigue can actually be caused by a sedentary lifestyle. Exercise will help jump start your body. Get into a good regular routine and exercise will increase your energy level while decreasing your fatigue. The reality is, that exercise can get you over ‘being tired’. Exercise is helpful with improving and maintaining stable energy levels throughout the day, regular sleep patters and overall mood. It also improves regularity (yes, I do mean your digestive tract), which can contribute to a feeling of sluggishness and being tired.
If you are a morning person, get up and get your exercise on in the AM. If you are a night owl, exercise at night (just make sure to try and leave a couple of hours between your workout and bedtime to let your body wind down enough to transition to sleep time). And even you aren’t a morning person, but that is the best time of day to workout in your schedule, well, you are just going to have to make a decision to do it. You will have to want progress more than you will want to stay in your bed! Not being a “morning person” or a “night owl” isn’t a good excuse to skip exercise in your day!
This is one of those things you are just going to have get over. Stop making excuses and like Nike says, “just do it!” You will be glad you did-and you will most likely have more energy as a result!
Excuse of the Week: I’m too busy; I don’t have time..
Posted by: | Comments“I’m too busy; I don’t have time to workout.”
Well yes, I’m sure you’re busy but are you too busy to take care of yourself? If you’ve spent any time with me, you’ve probably heard me say, “Invest in your health now, or Pay later!” Because if you keep using excuses, you know where it’s going to get you? Well I’ll tell you. It will get you nowhere, except fat, lazy and dead too soon. Yep I said it. I know that sounds harsh but some times you have to serve up the truth raw.
So what do you do? Well usually there’s some margin in your schedule some where, you just have to find it. Whether it’s cutting out some TV time, football game, time on the internet, magazines, eating out, shopping, etc., you have some time. The last person I talked to actually spent 2.5 hours every day between the computer and TV and didn’t even realize it.
Believe me, there are people busier than you with more responsibility that make time to workout. But first you have to make it a priority or it won’t happen. We all have the same 168 hours/10,080 minutes in a week. How do you plan on spending yours this week?
How Bad Do You Want It?
Posted by: | CommentsWhen it comes to exercise, people usually do the bare minimum. Many come to the conclusion that the fact they’re exercising is good enough and they’re content with being mediocre.
The same goes for how people see themselves.
A lot of people limit their potential and rationalize why they can’t lose the weight that they want or can’t reach the fitness level they truly desire.
The usual statements are made…
“I’m older, so my metabolism is slower.”
“I have more responsibilities, so I don’t have time to exercise.”
“I don’t have the motivation and self-discipline I used to.”
“I have bad genetics and Read More→
“Favorite/Worst Excuse of the Week”
Posted by: | CommentsI end up in a lot of conversations about health and fitness with people all the time – some who know my background/profession and others who don’t have a clue. You can imagine that I hear some interesting things, specifically a lot of “excuses.” So I thought I would try doing a biweekly blog post entitled “Favorite/Worst Excuse of the Week.” I’ll get us going with one that I posted last year…
“I’m going to lose some weight before I start working out.”
What? That really is a terrible excuse. So bad it’s almost comical. That’s kind of like saying I’m going to get cleaned up before I take a bath. Seriously, how exactly is that going to work? Why make the process even longer and delay all the benefits of exercise? The best time to start was yesterday. So start right now. No more excuses! Your body deserves it.
What are some of the worst excuses you’ve heard (or even used yourself)? Enlighten us. This could be sad and entertaining at the same time…
