“I’m too tired”
Most of my clients and the general public get a little second wind after they workout. You have adrenaline pumping and endorphins are being stimulated which both help toward brain function. Just walk into your workout slowly, if you feel dizzy cause you’re running take it back down to a walk, if that weight feels too heavy today then come down a little and do more reps. According to Michelle Segar, PhD, Associate Director for University of Michigan’s Sport, Health, and Activity Research and Policy Center says, “It’s okay to exercise at a lower intensity for a shorter time. Start doing it, and really listen to your body to see if this is nurturing or punishing. This helps people get more in tune with their body and actually can improve their desire to move.” All you have to do is get out of bed, once you take that first step into the gym I know you will push yourself.
I hear it all the time, that’s why I have most of my clients. They don’t know how to use a machine or have proper form without me. Of course the occasional grunting from the meat heads can be distracting and intimidate most of my female clientele but please don’t be intimidated, you pay just as much as everyone else in that gym that is YOUR GYM. You walk in there and you own your workout! Or buddy up with a friend that is more knowledgeable of the gym and can show you around, or try out a personal trainer for a month just so you can get your feet wet and be comfortable on that floor and properly know what you’re doing.
Gyms actually are having a tough time staying alive with all the competition out there. A lot of people are opting to just pay for a personal trainer or take a barre or spin class. Gyms like New York Sports Clubs, Blink, and your local gyms are averaging $20 a month for a membership. If you work for a big corporation like J.P. Morgan, Saks, Just Works, Mt. Sinai, etc. you can get a membership at a premium gym like Equinox, or New York Health and Racquet on average for about $70 a month through your corporate discount. Now I’m located in the Metropolitan area of New York so I’m just using that as an example. But gym memberships are very do-able it doesn’t matter the quality of the gym, they all have the same equipment they will all get the job done so JOIN ALREADY! If you still think it’s too expensive and not worth it for some reason you know what’s entirely free…. THE PARK! Any park is free you can run, swim, play soccer with your kids, push-ups or sit-ups in the grass, tricep dips and step ups on the park bench, play tennis or frisbee with a friend. If you have resistance bands, or therabands, a jump rope, or free weights bring them to the park, this way you’ll be more motivated to get out of your house and workout (park workout).
Let me guess, your diet is perfect but you’re still skinny-fat? If you don’t have the best genes diet simply isn’t enough.That one extra little cardio session will go a long way with your diet to get you to that summer body you’ve always wanted. Diet is a huge part of losing weight and being healthy but it may only be making you healthy on the inside and the outside may not be your ideal goal, but when exercise is added into the mix you will enhance your results. You should always add strength training into any workout program no matter your age or injury. If you trip, fall, or pull a muscle from carrying groceries there could be a lot of damage if you’re not careful. Actually lifting up weights and working out will help lower back pain, improve balance, reduce stress, and “tone” up those problem areas that your diet simply can’t get to. When you incorporate a healthy diet with exercise you will look better, feel better, have more energy, and be more productive.
You either get up early and workout before work or skip out on your lunch break to workout and eat lunch at your desk. I know everyone gets swamped at work but that doesn’t mean you should skip your workout altogether. Maybe you normally workout for an hour, well today workout for 30min. with HIIT (High Intensity Interval Training), to get your heart rate up faster in a shorter amount of time.
“I’m bored at the gym”
It’s only boring because you’re making it boring. If you don’t have a trainer or take the same class everyday, and do the same routine whose fault is that? You should be switching up your workouts every 6 weeks, you shouldn’t be doing the same workout routine longer than that. You think you’re mentally bored, your body is already plateauing and is three times as bored.
Switch it up:
Running 5 miles on treadmill
15min. sprints on treadmill
Walking uphill for 15min. jog uphill for 10min. (repeat 2x)
Orange Theory class
Run 3 miles and finish with three 30sec. sprints
Jump rope for 10min.
Bike 10min. at resistance four then resistance seven for 5min (repeat 2x)
Hip hop class
Beach Body Blog. How to Bust Your 6 Biggest Exercise Excuses. June 3 2014. http://www.beachbody.com/beachbodyblog/fitness/bust-6-biggest-exercise-excuses