Excuses : Let’s change your mindset


For many people trying to be healthy, making excuses not to exercise or modify their eating habits is often their greatest barrier to body fat loss success. 
Most common are avoidance excuses – I have some good news the they all can be over come!

If making excuses is one of your barriers and is stopping you from achieving your health and fitness goals. By adopting some of these tips, you will be on your way to becoming the healthier and happier person you know you can be. 

Why people make excuses not to do things include:

  • It’s easier not to
  • Priorities are skewed or misplaced
  • Time poor
  • Don’t know how to start or what to do
  • I will start tomorrow attitude
  • Lack commitment and integrity 
  • Want instant gratification and are generally impatient and lazy
  • Unknown goals or plans
  • Doubts that these actions will outweigh the costs
  • Negative attitude
  • Plays the role of the victim or circumstance – “it’s not my fault”
  • Denial that chronic disease wont happen to them
  • Happy to live in a state of denial

I don’t have enough time

> Team McLean Fitness Club’s workouts vary between 28 – 45 minutes.
  • What are you actually spending your time on? Lets eliminate the unnecessary or unimportant things from your routine/schedule and reassess your priorities.
  • Read a book about time management and follow their philosophies.
  • Efficiency – look for opportunities to combine tasks. Eg; time with kids and walking, exercising or stretching while watching TV.
  • Keep a daily diary, schedule plan your day and week.
  • Simply get up earlier. 
  • Incidental exercise – is any activity built up in small amounts over the day. For example, walking up the stairs or to the bus stop.
  • Start with 15minutes every day.
  • Meal preparation to help gain more time during the week.

I have too many other priorities (kids, work)

> Change your perspective on your priorities. How long have you been putting yourself last?
  • Looking after yourself, will enable you to look after your other priorities better.
  • Advise the people in your life who are taking the priority, that you need help to do this.
  • Remind yourself of your fitness goals and how important your health is.
  • Simplify, are you doing too much? Can you delegate tasks, share the load?
  • You can do anything – but not everything.
  • Incorporate the family into in your exercise routine and make healthier meals for your all.
  • Pushing pram, walk to school, ride bikes, swimming, a great way to bond.

Nobody wants to help me, I feel alone

> Team McLean Fitness Club wants to help you.
  • We want to help you with your nutrition and exercise plan and program to get to your healthier goals.
  • We have a great support team network which involves, Physios, Bowen therapists, Life Coaches, Hypnotherapists and Naturopaths who can all help you in the right direction. 
  • Educate yourself, read, listen to podcasts and videos.
  • Don’t forget that we are here to help – but you also have to help yourself.
injury prone

Im injured or injury prone

> Where there is a will, there is a way.
  • Almost everyone over 30 has some sort of ailment or injury to deal with, the key is to find a way to work around it. 
  • Find something that you can do, alternate intensity or length, slow steps lead to big leaps. 
  • All movement helps with body fat loss – keep moving.
  • Get advice from GP, Physio, Chiro, Osteo, Bowen therapists, PTs.
  • Injuries aren’t an excuse to eat poorly, so don’t manage your injury frustrations with unhealthy food.

I don’t have any support at home

> Sit and explain to them how important this is to you.
  • Support is great, but you can succeed with out it, if you have to. 
  • You will find those around you became more supportive if they know you are serious. 
  • Lead by example, and others will follow.
  • Get started anyway, support will come as you prove how committed you are and get the results you deserve.

I don’t feel good or I’m too out of shape

> Nothing will help you feel better than becoming fitter and eating healthier! 
  • This is the reason you should exercise, not the reason you shouldn’t.
  • Start with simple movements with low intensity, such as walking or walking in a swimming pool.
  • Remember to talk to your doctor before commencing an exercise program.
Out of Shape

I’m too upset

> Nothing will help you feel better than becoming fitter and eating healthier!
  • Exercise and healthier eating are great ways to feeling better and helping you cope with many stresses in life. 
  • Can take your frustrations out on a boxing bag!
  • Focusing on exercise for about an hour, forgetting your troubles and focus on exercise.
  • If you are feeling like everything is getting too tough – please call Lifeline 131114 or visit https://www.lifeline.org.au

I’m too tiered or I can’t be bothered

> Exercise will energise you, go at your own pace.
  • Exercise and healthier eating will help you get better quality sleep, increase your energy levels and help you cope with life’s challenges.
  • If you lead a busy lifestyle and add exercise on top, you will feel more tired for the first few weeks, but after your body will adjust and you will have more energy than ever. 

My problem is hormonal  

> Exercise will energise you, go at your own pace.
  • Exercise and healthier eating can help counteract the effects of and may reduce and help stabilise hormones.
  • Seek medical or therapeutic assistance – there is no need to live in pain with so much natural remedies and therapies out there to help.
  • If you have your period, rest if you need to, then come back to workouts when you are ready.  

I don’t enjoy exercise, it’s boring   

> Find an activity you enjoy.
  • You will love the way it makes you feel.
  • A personal trainer, group exercise can introduce you to fun and new ways of movement.
  • Involvement in sports clubs or teams will create a sense of unity and camaraderie.
  • Remember your goals, it’s not all about fun all the time – its to make you healthier and happier.
  • Vary the routine/ update program regularly.

Its too hot, too cold, it’s raining  

> Where there is a will, there is a way.
  • Pick the time of day that is cooler if its hot or warmer when its cold.
  • An air conditioned space.
  • If its cold wear layers as you can adjust as you get warmer from exercise.
  • If it’s raining, exercise inside.

I’m too heavy

> Where there is a will, there is a way.
  • Speak to your doctor before exercising to find the safest way for you.
  • Slow and easy.
  • Eating well will help you reduce body fat without much movement.
Eating well

I can’t afford a personal trainer, a gym membership or equipment 

> Team McLean Fitness Club offers group training sessions at a reduced cost.
  • We can set you up with a program and check in and update every few weeks.
  • Body weight exercises are very effective.
  • Basic equipment can be effective, skipping rope, resistance band, fit balls are quite affordable.

I can’t afford to eat healthy

> Team McLean Fitness Club can teach you how, what and where to purchase affordable food.
  • You body cant afford NOT to eat healthy!
  • Fresh fruit and veg direct from green grocers are cheaper than retail chains.
  • Eggs are rich in protein and less than 50c each.
  • Buying fresh food lasts and is enough for several meals.

Exercising is too hard

> Modify the exercises to suit your fitness level. You can always do something.
  • It doesn’t need to be hard to be effective. 
  • Try dynamic stretching, core, Yoga, Pilates and walking.
  • Ideally body fat burning zone is between 60-65% max effort (about a 5 out of 10) ! 
  • Exercise becomes easier as you get fitter. 
Old for that

I’m too old for that

> Modify the exercises to suit your fitness level. You can always do something.
  • You are never too old to benefit from healthier living.
  • Speak to your doctor before exercising to find the safest way for you.
  • Exercising at a later age is about retaining muscle and cardio fitness as well as gaining.

I’ll start tomorrow or Monday

> Make your next choice the beginning
  • Be honest with yourself tomorrow will never come.
  • Just start today.
  • Consistency is the key.

I might fail

> You haven’t failed until you give up
  • Think positive, stay committed 
  • Consistency is the key.
  • Small achievable goals, take one step at a time.

As you can see – there are no excuses. I am here to help you snuff out any doubt and am here to help make steps and set goals. Just reach out!

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