Welcome back! This
week, we’re discussing workouts. Whether
you are an athlete or a novice, we hope to have some good advice for you. Here are some common excuses for not
exercising and what you can do to beat them once and for all.
“I don’t have time to
workout.”
Not to sound like Jillian Michaels here, but excuses
much? Who has time to workout? You make time. Get up earlier and make sure to go to bed at
the same time every night. Get plenty of
sleep and get up when your alarm goes off the first time. Sleep in your workout clothes if that’s what
it takes to get motivated. You don’t
have to get up six hours before you have to be at work or before the kids will
be up. I recommend getting at least an
hour of exercise every day, but you can break that up in manageable
segments. If you only have thirty
minutes in the morning before you need to be in the shower, great! Work it, shower, and then find time to
exercise the other thirty when you get home.
Or maybe take advantage of breaks at work to do some squats and
such. Workouts can be very portable and
do not need to require equipment or large amounts of time. Also assess how you are spending your
time. Do you have two hours for facebook
or twitter, and time every evening to watch your favorite shows? Give them up, abbreviate the time, or multi
task and voilà!
“I don’t have energy for exercise.”
As counter intuitive as it sounds, exercise provides you with
energy. The more often you work your
body, the more often your body can provide its own energy boost. Strength training, for instance, allows you
to perform every day activities with less effort, thereby saving energy for
that three o’clock hour when you normally crash through the floor and grab a
latte. You might just find your morning
mocha isn’t as necessary as you thought it was.
“I can’t afford a gym membership.”
Neither can I. I’ve
never been in a gym, yet I’ve worked out for years. You can buy equipment for a home gym, or you
can use what you have. You’d be
surprised what you can accomplish with a step stool, two one-gallon jugs of water,
and a towel.
Never underestimate fitness DVDs. Home videos have come a long way since
Richard Simmons (though in no way am I dissing him. He’s FUN!).
The advantages are many, including cost, privacy, and ability to pause
when you have to pee or get the baby.
There are also many classes you can go to that are not
associated with a gym, such as Zumba.
Zumba classes are usually only $4 or $5 each class.
As Kim mentioned, there are many great video games, ranging
from having a virtual personal trainer to dancing your booty off against
friends.
Not really your thing?
Don’t forget good old walking, jogging, running, or biking. Long standing exercises all, and for good
reason: they work.
“I don’t have anyone to watch the kids.”
Higher end gyms offer child care, but you don’t have to be a
gym rat to get fit. Many Zumba classes,
for instance, offer free child care. Try
trading off sitting with another mommy for fitness reasons (or maybe she needs a
sitter for a hot date!).
If you can’t get away from them, have them join the
fun! There are great jogging strollers
on the market for active mommies to take baby for a run. You
can try mom and baby yoga. Both my kids
(5 years and 15 months) love to do yoga and to dance. You can get a great workout on a playground
while they play right next to you. Go
swimming! Hiking! Bike riding! (I do not recommend bike seats
for small children, however. They are
not safe. Wait until they can ride their
own bike.) Play a sport
together! You’ll get fit, bond, set a
good example, and wear the kids out so they sleep good in the evening. Everyone wins!
“Working out is boring.”
You aren’t doing it right.
You can’t keep the same routine for five years and expect it to be
fascinating. If it’s boring, change
it. I change mine up every five or six
weeks, keeping a separate calendar just for my fitness routine and goals. Running on the treadmill? Go outside or try running backwards
(seriously!). Is your walk boring you? Grab a pal and chat while you hit a local
park. Change your DVD, try a new class,
challenge yourself with a heavier pair of dumbbells, add some jumping jacks
between sets, try interval training, or race a pal. Reward yourself with non-food goodies, like a
new fitness DVD or some cute workout clothes.
Mani-pedi, new shoes, that dress you’ve had your eye on…set a goal,
accomplish it, and it’s yours! Everyone
needs some motivation now and again. Goals
like, “Not be fat by March” are just not good enough to keep you interested,
and they’re too vague.
“Sweating is gross.”
Yeah. It kinda
is. However, you don’t have to sweat
like a Gatorade commercial. There are
plenty of gentle exercises that don’t cause you to perspire profusely, such as
yoga, tai chi, or walking. You can
always bring a towel to dab off. And if
all else fails, plan to shower immediately afterwards.
“I have bad knees.”
If you have some physical condition that
keeps you from doing certain things, then you already know what things you
can’t do. You need to learn to think
more positively and focus on what you CAN do.
I know many women with bad knees who love to swim, saying it is much
easier on their joints. You can do many
low-impact exercises if your joints are an issue. There is even a Zumba instructor that is in a
wheelchair because of a physical handicap.
She’s still exercising with what she can do, and that’s what you need to
do too.
Kim mentioned exercise-induced asthma. I have that condition too, but notice I
didn’t say I’m an avid runner. I know my
limits, and the condition for me lessens the stronger my lungs become from
cardio. I go to Zumba once a week,
strength train once a week, hike with my thirty pound baby on my back in a
backpack carrier three times a week, and do yoga twice a week. I almost never have an attack, and if I feel
I’m exerting myself too hard, I take a break to breathe.
Tips and Tricks
- Schedule
in time to exercise like you would a work meeting, doctor’s appointment,
or play date. If someone or
something tries to take that time, you are booked. You have an appointment with yourself,
and if you don’t put yourself first, no one will.
- Exercise
and food work together. Food is
fuel. If you eat crap, you’ll be
running on crap all day.
- Take a
day off every now and again, especially if you feel very ill or aren’t
feeling it. You’ll enjoy the time
off and hopefully be more interested in jumping back on the workout wagon
the next day.
- Know
your limits. Don’t give 112% or you
might well end up injured. That
goes double if you haven’t tried a workout before. Sometimes you can’t tell how sore you
will be until a day or two later.
- Watch
your form. Having a poor form can
cause injury, limit results, or drain you too quickly.
- Results
won’t occur overnight. It might be
six weeks before other people really start to comment on your weight loss
or tone, but you will notice a difference in your strength and energy almost
immediately. Keep it up!
- Having
a fitness friend is fun, but it’s also a great motivator. You are now accountable to another
person. You don’t want to let them
down or have them disapprove, so you go do your thing. Try sites like sparkpeople.com to find
online communities of like-minded folks.
 |
| My friend Allisse and I after a Zumba class. Glamorous. I know. |
- Little
things add up. Take the stairs
instead of the elevator, walk or bike to work (even just once a week), do
five or ten minutes of exercise during a break, sit on an exercise ball to
engage abs while at the computer (or stand!), and dance like a crazy
person at your girl’s wedding.
Hubby and I like to go on active dates where we play basketball,
hike, walk, or go bowling. You can
try rock climbing, zip lining, or horseback riding. If it’s fun, you’ll be less likely to
view it as exercise, but it is! It
all counts! Don’t forget sex!
- Don’t
make too many changes at once.
Start by requiring yourself to walk thirty minutes, three times a
week. If you keep that up for a week
or two, step it up to forty-five minutes, or five days a week. Habits aren’t formed until you’ve done
something four months in a row, so it’ll take some time to ease yourself
into a new routine. You don’t want
to start a new job, pick up exercising seven days a week, get pregnant, move to New Zealand, learn
Portuguese, begin volunteering at the homeless shelter, change the way you
eat, learn to knit, and quit smoking all at the same time. You’ll blow a gasket and give up
something…and that something will probably be working out as it takes a
good deal of time and effort.
- The
scale measures weight. That may
seem pretty obvious, but your scale lists a weight and not a height, not a
measurement of body fat (unless you have that special one, though they
aren’t always accurate), not a measurement of beauty, brains, or wit. You are more than your weight, and
whether you gain or lose, if you feel good about yourself, you have
nothing to fear from the scale. Muscle
and fat weigh the same, but muscle takes up less room than fat. So if your pants are looser, but the scale
is being stubborn, be proud of the fat you changed to muscle. Muscle burns more calories than fat, and
pretty soon you’ll be looking down at a number you love.
- Indulge
every once in a while. I love
chocolate. I would smack someone in
the face if they suggested I not eat it ever again.
Do what makes you feel good, but within reason. If you can’t give up your morning cup of
joe, at least don’t have a 64 ounce caramel mocha super espresso double
shot with extra syrup, cream, and lard.
Watch serving sizes. Have
one cup the way you want it and be done for the day.
Hopefully you’ve taken some valuable things away from our
posts this week. We hope you check in
again next Monday on our nifty new topic.
Until then, farewell!
