Be stronger than your excuses!
The photo above is of Chris during a 22-minute group walk we did on a Saturday morning. Chris has COPD and needs to use oxygen when she exercises. Yes, you heard me right, when she exercises! Does she have to stop or slow down sometimes to catch her breath? Yes, she does, but she listens to her body, knows her limits and never gives up.
Chris joined Coach Mel’s about a year and a half ago. She was not about to sit on the couch eating Bonbons feeling sorry for herself. She was looking for an exercise program that would challenge her and help keep her healthy! Chris is typically at Coach Mel’s for 5 classes each week including classes like P90X LIVE, SH1FT, L1FT, Coach Mel’s Boot Camp and The Big M.A.C. HIIT. For class descriptions see our Group Fitness Classes or Group Fitness for Seniors web pages.
So, I ask you now, what’s your excuse?
Top 6 excuses people use for not exercising
Excuse #1 – I’m too busy to exercise.
I know, I know “you are too busy” and “you don’t have any time to exercise.” This is probably the most common excuse. Did you know that doing some form of exercise for 10-15 minutes, three times per day could be just as beneficial as doing a 1-hour class? Go out for a walk at lunchtime (you need to get up and move anyway). Even if you only have a half-hour lunch break you can move for 10 minutes and eat for the other 20.
Making exercise an appointment on your calendar is a good way to “fit it in.” Coach Mel’s will be offering a virtual Lunch Bunch Exercise Break Monday thru Friday starting in May. Each day will offer a different form of movement including some strength, cardio work, meditation, stretching, etc. We will have a different session each day for 15 minutes that can be done anywhere! Watch our website for more information.
Excuse #2 – I can’t get up any earlier to exercise.
At Coach Mel’s we find the people who are most consistent with their exercise are those who get it done first thing in the morning. I know, another excuse is coming, “I can’t get up that early.” YES, YOU CAN! IT’S A CHOICE. Start gradually by setting your alarm 5 – 10 minutes earlier each day for a week, then 5 – 10 minutes earlier the next week and before you know it you’ll have added an hour to your day.
Your body will get used to the change and eventually you’ll be waking up before your alarm, at a time you thought was “way too early.” Many people who do their workouts first thing in the morning feel they have a more productive, focused day (there are several studies that show this to be true). They also do not have the “evening excuses” to make them take a u-turn on the way to the gym.
Stopping at the gym on your way home from work is another popular time. For this to work best, bring your workout clothes to work with you, don’t go home first, don’t let anything distract you, go directly to the gym! You’ll be glad you did.
Excuse #3 – My kids play sports and I have to be there.
For those of you who are going from field to field, court to court, or pool to pool, you get my point, you have kids doing sports. What do you do while they are practicing? Do you just sit and chat with the person sitting next to you? How about taking a walk around the field, court, or in the hallways and have that same chat? I know you want to watch your child play, but honestly, if you are sitting there talking you aren’t paying attention to what the kids are doing anyway. (Games are a different story. You need to watch your kids play and enjoy every moment because it goes by too fast).
Excuse #4 – I don’t know what to do at the gym.
“I don’t know what to do when I get to the gym.” This is a very popular excuse and that is why I opened Coach Mel’s GROUP FITNESS. There are many advantages to doing group fitness. First and foremost, the instructor leads you through the class, watching your form, helping you if you need a different exercise due to an injury or restriction, and you don’t have to figure out what to do.
The trap that most people fall into when they go to a “big box gym” is that they do the same thing over and over because it’s all they know. At first this is fine, it’s something new to your body so you will see results, but then, you will hit a plateau which will discourage you. Group fitness classes are always changing and there is a wide variety so you can try different things. Changing up your “routine” will help you avoid plateaus.
Another great thing about group fitness is the group component. When people exercise together, they tend to work a bit harder than if they were doing a workout on their own. There is also a great community feel, you’ll make new friends and really enjoy coming to Mel’s!
Excuse #5 – Gym memberships cost too much.
The cost of joining a group fitness studio, like Coach Mel’s, is often another excuse. Keeping yourself healthy can SAVE you money in the long run. As you get healthier you may be able to reduce medications you take. You are less likely to get sick and miss work and some employers will give you benefits or discounts on your health insurance through a workplace wellness program.
You should also check with your health insurance provider; some may even help to pay for gym memberships. In the end you will pay for your health one way or another. Remember, being unhealthy will probably cost a lot more than a gym membership in the end.
Excuse #6 – I’m too out of shape.
There are a lot of people who feel they cannot exercise because they are too out of shape or have too many aches and pains. It’s all about starting out slowly and then building yourself up. Walk for 10 – 20 minutes per day at first, then 20 – 30 minutes. You don’t train for a marathon by running a marathon.
The first part is to start slowly, the second is to find something you enjoy doing. You must be patient. Rome wasn’t built in a day. Slow and steady is best because you are more likely to keep your results and not rebound. It’s very important that you stay consistent and 3 – 4 workouts per week is suggested. Don’t expect to see results if you only show up once a week. That’s just the cold hard truth.
Exercise is not one size fits all
Exercise is NOT a one size fits all piece of clothing. You need to find what works for you and that’s something you want to do over and over again. Very often we are not loving the workout we are doing. It’s hard, we’re sweating and breathing hard, but once you are done you WILL be glad you did it!
If you are just starting out on your exercise journey, it’s best to work with someone, or have a workout buddy. That way there is more accountability for you to show up. Just getting a gym membership doesn’t mean you are going to go to the gym, you actually have to commit to going. At Coach Mel’s you register for the classes you are going to take. On more than one occasion I’ve had clients mention that going through the process of having to reserve a spot in class has made them more committed to showing up.
If Chris can get herself, and her oxygen tank to the gym 5 times per week, SO CAN YOU! Be stronger than your excuses and be healthy BEFORE you NEED to be healthy!!
Please contact me at firstname.lastname@example.org for more information about our classes and membership options.