Archive for the 'excuse buster series' Category

05
Jan
11

excuse #11: “i seriously have no motivation!”

excuse busted:

  • dig deep: identify what it is that drives you every day to get out of bed.  maybe it’s your kiddos or a career that completely fulfills you.  then put some thought into how being healthier would enhance that part of your life.  you’ll be able to be more active with your kids – or you’ll miss less work and be more productive if you’re not sick, tired, and worn out.  make that emotional connection and then write it down (see “motivation” section in 12-week planning of the fitbook)
  • get connected.  whether it’s finding a gym buddy or joining online forums, it helps to have a support system in place.  fitbookers unite on facebook, twitter, and of course there’s our monthly newsletter with recipes and motivation, as well as my blog which you can subscribe to where my goal is to connect with others and just be real. 
  • treat yourself!  nothing invigorates workouts sometimes like a new pair of running shoes or even just a few new songs from itunes.  set small, challenging yet attainable weekly goals, and then reward yourself for reaching them so you stay motivated daily to reach each weekly goal.  bonus: doing nice things for yourself makes you happy – and happy people make healthy choices.
  • focus on the positive.  always thinking about how many pounds you have to lose or dwelling on the dessert you scarfed down last weekend?  these negative thoughts will only derail your future success.  instead of thinking about the 6 more lbs you want to lose, give yourself credit for the 3 you’ve already lost.  or rather than focusing on the desert that you ate, give yourself props for waking up the next day and going for a nice long walk.  positivity breeds success!

 [have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela

05
Jan
11

excuse #10: “i’m not overweight or fat so what’s the point?”

excuse busted:

  • health matters, not just weight!  plus, beware: “skinny fat” folks appear to be thin on the outside, but have many health conditions similar to those who are overweight and obese.   nearly 30 million americans fall into this normal-weight obesity category – a scary number, given that often times due to their “thin-ppearance” many health problems such as high cholesterol, abnormally high body fat, high blood pressure, and increased heart risk often go undetected.
  • the benefits of exercise are not just limited to your outward appearance: studies have found a tight link between exercise and its effect on treating depression, reducing stress, and improving overall quality of life.  call it nature’s anti-depressant or whatever you’d like, but moving your bum is a major component of a having well-oiled noggin’.
  • it’s not just about you. especially if you have little ones, it’s important that you set a good example of living a healthy, balance lifestyle which includes being active and eating healthy.  you may not be overweight, but due to drastic changes in food and lifestyle, the obesity rate among little ones has tripled in the last forty years.  so whether it be your family or your friend that might need a little encouragement, living healthy is all around good for everyone…including you.

[have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela

05
Jan
11

excuse #9: “eating out sabotages my diet.”

excuse busted:

  • social dinners are fun – but here are a few tips to lower the calorie intake and subsequent impact around your table muscle:  skip the bread basket, ask for your fish/chicken/steak/veggies to be cooked/grilled in light or no oil, eat only half of the portion you’re served, share dessert and just have a few bites. 
  • keep the drinking to a minimum – it probably will be just as good for your social life as your waistline (need we remind you of last year’s holiday shin dig?).  if you must imbibe, choose champagne or wine (at 100-140cals per 6oz glass) or light brewskies (at 80-100cals) – and avoid all fruity concoctions like the plague!  read with caution: one strawberry margarita can have 350+!
  • plan. decide before you go and remember you can’t have it all (or you’ll have it all around the middle).  choose between bread (1 piece) and chips/salsa OR sharing an appetizer.  decide that you’ll eat only ½ your meal and take the rest home.  choose between a glass of wine and berries for desert or sharing a more decadent option with the table.  don’t go in ravenous, ready to take on all 5 courses with abandon: make a plan beforehand, then enjoy!
  • be prepared: even fast-food restaurants provide healthy menu options these days, so don’t blame mickey-d’s for your ordering a quarter-pounder with fries when there are health(ier) options available.  check out restaurant websites and know your options before you go.  tip: often times the salads are the biggest calorie traps, so beware of fat-laden dressings!

 [have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela

05
Jan
11

excuse #8: “i travel a lot for work!”

excuse busted:

  • studies show that 61% of business travelers were more productive when they continue to exercise on their business trip.  go to fitforbusiness.com for a directory of fitness friendly hotels that offer the amenities you need to keep in tip-top shape while traveling.  not an option?  buy inexpensive resistance bands and pack your running shoes to get in a workout wherever you go.  another idea: stay on at least the 10th floor and take the stairs – that’ll get your heart rate up!
  • with airlines offering sodium-packed, unhealthy snacks (if you’re lucky that is), pack healthy snacks such as almonds and apples to avoid junk food at the airports and save a few bucks too. 
  • staying overnight?  throw in a few packets of instant oatmeal and add hot water from your in-room coffee pot in the morning for a cheap, yet healthy breakfast on the go.  then grab a few of the complementary apples in the lobby (skip the warm cookies) on your way out!

[have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela

05
Jan
11

excuse #7: “the gym is so intimidating!”

excuse busted:

  • go during slow times until you’re comfortable or ask personal trainers to show you the ropes – they’re there to help you!  and remember: very few people at the gym are experts so go in there with your workout planned out and move confidently from exercise to exercise on a mission.
  • rally the troops and partner up with a gym buddy: there’s strength in numbers.  bonus: you’ll have a built-in spotter to push yourself on exercises and an accountability partner who will be waiting there for you, rain or shine.
  • zone out: whether it’s your ipod during strength training sessions or watching the tv during cardio, take your focus off the other people and instead on the fact that you’re there for YOU!  take it one day at a time and you’ll eventually make “gym friends” (lakeshore, shout out!!) and look forward to going.  if all else fails, see excuse #4 for non-gym workout alternatives.

 [have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela

05
Jan
11

excuse #6: “my [fill in the blank] is hurting and i don’t feel good.”

excuse busted:

  • we know – do it anyway.  ok, so don’t go against doctor’s orders or anything – but don’t be a pansy either.  ankles hurting you?  fine, do a killer upper body workout.  elbows aching? hit the lower-body with a vengeance.  headache? slam some water and push through some cardio. 
  • runny nose, coughing, sneezing, everybody-is-avoiding-your germy path? do everyone else a favor and stay home!  you can still go on a walk or pop in a workout dvd and get a workout in – given that you’re not on your death bed.
  • rule of thumb is if the symptoms are “above the neck” (runny nose, sneezing, sore throat) you can workout but you might just have to take it down a notch.  if you have a fever or symptoms are “below the neck” (stomach ache, chest congestion) then take a day off from workouts to rest and recover.

 [have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela

05
Jan
11

excuse #5: “i’m busy – i don’t have time to workout.”

excuse busted:

  • make time! odds are you have time to catch the latest reality show, so why not kill 2 birds with 1 stone? according to the a.c. nielsen co., the average american watches more than 4 hours of TV each day. here are some ideas:
    • at the gym, start your strength training about a ½ hour before your favorite show and then hop on the treadmill to catch your show during your cardio session.
    • at home, do squats, pushups, crunches – anything – during commercials. with an average of 18m of commercials per hour, you’d get in a good 36 minute workout while watching your 2 hours of the tube.
    • want to take advantage of your time watching tv to relax? mute during commercial breaks and stretch for the first half-hour to loosen up and take a break from noise
    • interesting stats: calories burned watching tv for 2 hours (subtract points for noshing on your chips): 140; calories burned watching tv for 2 hours and adding in calisthenics during commercials: 245 (step it up to jump rope during commercial breaks: 518!)
  • rethink your lunch break. instead of taking an hour –long rendezvous to the local café, save some bucks (and calorie)s and brown-bag it for a half-hour. then slips on some sneakers to fit in a quick half-hour walk which will be a nice break in the day both physically and mentally.
  • spurts count. you don’t have to log 60m at the gym in order for a workout to “count”. maybe you wake up 20m early and fit in some jump rope and pushups, take an (aforementioned) walk at lunch, and then go for a 15m jog when you get home from work. working out in smaller, more intense intervals is actually more beneficial for you – and it fits in your busy lifestyle to boot!
  • schedule it in! that’s the whole idea behind the weekly plan in fitbook: you sit down on sunday, look at the week ahead, plan workouts (including day/time), and treat it like an appointment with yourself! make that mental shift from workouts being something you dread, to something you JUST DO (IT).

[have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela

05
Jan
11

excuse #4: “working out takes money & i don’t have any!”

excuse busted:

  • working out does not have to be expensive – and chances are you already have most of what you need to get a good workout: tennies.  Even if that’s all you have you can hit the road running, do pushups at the park, and use everyday household items creatively such as laundry detergent for resistance exercises and running your stairs for cardio.
  • most gyms offer specials for monthly fees – like 24 hour fitness that has a special right now for $34.99/month and no initiation fees!  that’s the equivalent of giving up two starbucks coffees per week.  add up the calories you’ll be burning at the gym on top of the calories saved by skipping the frappuccino and you not only save money but you skim some calories off the top too. 
  • insider tip: you can get workout videos for FREE from your local library!  check them out for up to a week at a time and you get a never-ending variety of workouts that change to challenge your body and mind.  find one you can’t live without?  see if it’s available through swapadvd.com for the price of just shipping an unwanted dvd to another member. [disclaimer: i’m a huge fan of promoting this & paperbackswap.com (slightly addictive)…so these links track referrals for free credits to use on the sites!]
  • dvr one of the many fab workouts on fitTV which is free with most basic cable packages.  then you can squeeze in an at-home workout anytime, but not on your dime.

 

[have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela

05
Jan
11

excuse #3: “my [fill-in-the-blank] kids/spouse/family need my time!”

excuse busted:

  • family comes first: but remember that you’ll be a better spouse/momma/daddy if you’re also taking care of you which means exercising (regularly), eating healthy (most of the time), and getting enough sleep.  if you’re happy and healthy you’ll get more “quality” time which is better than cranky “quantity” time.
  • be (active) TOGETHER!  download this free pdf with ideas to get active and healthy as a family,  help your kids (and you!) set SMART goals, tips on using fitbook junior and fitbook together to make being healthy a family affair.
  • depending on your kiddo’s age(s), here are some get-fit ideas to keep kids healthy and get you in gear too:
    •  if you have little ones, push the stroller and go for walks which burns 30% more calories than walking without pushing a stroller.
    • plan your week with the kids to do 3 fun active things together so they look forward to it – and hold you accountable (you know how kids are). ideas: tuesday is bike-riding after school, thursday you’ll go to the park (play tag and move with them!), and sunday the family will go on a hike.
    • other fun ideas: rollerblading, swimming, walking to the store instead of driving, playing frisbee, tossing the football around, playing tag, having pushup competitions…all these are fun for kids, sets a good example and will hold you accountable.
  • needing QT with the spouse or girl/guy-friends?  schedule a walking/talking date, get together to hit golf balls at the range, or plan a hike & romantic picnic.  revolve your social time around something active and fit in workouts without sacrificing time with loved ones.

[have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela

05
Jan
11

excuse #2: “eating healthy is expensive & i have no time to cook”

  excuse busted:

  • did you know that a loaf of bread, lean turkey breast lunch meat, and the fixins’ for a healthy side salad cost you about $10 and yields about 10 meals?  that’s going to run you about $1/meal whereas eating out can easily cost between $4 (at a super unhealthy fast food joint) to $10-15 at a nice restaurant.  the average american spends about $7 per day on lunch – enjoy a brown-bag sami and salad instead and save $2190 in a year!
  • redefine “healthy”! repeat after me: 100-calorie packs are NOT healthy, they are pre-portioned junk-food.  100-calorie packs are 16 to 279% more expensive than the larger packs, not to mention there is often NO nutritional value whatsoever.  grab a piece of fresh fruit for less than 100 calories, get nutrition, and shell out only 19 cents for a banana at target (or a max of 99 even at starbucks!) compared to $2.71 for one pack of chips ahoy thin crisp 100-calorie pack.  exception:  we heart the emerald cocoa-roast almond 100-calorie packs!
  • go to costco or sam’s club and stock up on the non-perishable or freezable items such as lean chicken breasts, big boxes of brown rice, and frozen bags of vegetables that could feed an army.  bonus: your fridge will be so full that you won’t have room for unhealthy options!
  • many healthy recipes are faster than non-healthy options.  case-in-point: our quick cranberry-walnut ravioli salad or this eggcellent protein pizza that take 10m or less!  subscribe to our newsletter to make sure you get the latest and greatest “healthy fast food” recipes from fitlosophy.  also, check out hungry girl’s new 1-2-3 cookbook that makes eating healthy fast and fabulous along with these other cookbooks we love.

[have more ideas on creative ways to bust this excuse – share with fellow fitbookers and comment below]

read the entire excuse buster series here! 
have an excuse we missed? do tell and we’ll bust it!

your sharp shooter,
angela




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