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The No Excuses Exercise Plan

No Excuses Exercise PlanIf you are like me, your life can get pretty hectic. Frankly, who isn’t crazy busy these days in this online, multitasking world? Our busy lives can make it really easy to make excuses about staying fit and healthy. The excuses list can be never ending. I have a few tips to help you stay on track and minimize some of the typical excuses.

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I don’t have time

Ah, lack of time is probably the #1 excuse, right? It is so easy to say you don’t have time to workout. A great way to squeeze exercise into a busy day is to add 5-10 minute bursts of movement here and there. Take the stairs instead of the elevator. Do squats while brushing your teeth. Try side leg lifts while doing the dishes. It’s amazing how many exercises you can do throughout the day. Need an instructor for motivation? You don’t need to waste time getting to a gym. Look for workouts online too.

No Excuses Exercise Plan

I’m too tired

I use this excuse too often. I struggle with insomnia so I discussed some ideas with my doctor to help me sleep better. Here are a few ideas:

  • Turn off all electronics about 30-60 minutes before you know you want to be asleep. No TV, laptops or tablets in the bedroom.
  • Keep a bedside journal. Write down any troubling thoughts or worries to help free your mind and fall asleep.
  • Do some relaxation exercises. Here is my beginner guide to meditation. Even 3-5 minutes of meditation can really help you relax.

Screen Shot 2015-02-24 at 1.19.00 PMI have too much housework

The good news is that housework can be great exercise. Pay attention to the pulling and pushing motion when you vacuum. Maybe do an extra lap or two around the rug. Do walking lunges across the kitchen floor while you mop. Twist from side to side for a great ab workout when you sweep. If you feel bogged down by laundry, try to get a load in first thing in the morning. Leave the folding until night time and get the family to help put it away. 1-2 loads each day can help you keep on top of things.

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I have kids at home

Whether you have young children at home or older kids off for vacation or a snow day, don’t use them as an excuse NOT to workout. Kids often LOVE getting involved in exercise. My kids are 9 and 12 and they will sometimes do exercise videos with me. If they are not in the mood, we’ll play active games like freeze dance or balloon volleyball. When the weather is nice, we get outside for kickball and badminton. Playing tag with a toddler can work up a sweat. Get creative and have fun!

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It’s that time of the month

Most women have used this excuse at least a few times. Having cramps and feeling generally sluggish can make you want to curl up on the couch and not get up. Did you know that movement actually helps with cramps and increases your energy levels? Yoga is terrific for that time of the month. There are restorative poses specifically for women. Here are a few:

free yoga with Stayfree My Yoga on Gaiam TV

So, don’t make excuses… make the time for your health and fitness!

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  1. Thank you for including those few yoga poses that help during THAT time of the month! I definitely need to learn to get up and just DO exercise, especially during that time of the month regardless of how much pain I’m in. These are all great excuses and equally as great tips on how to STOP those excuses :)

  2. You have pinpointed many of my excuses. I like your comment about squeezing exercises in your day by using 10 minute bursts of of movement. That’s is my general approach! Walk the dog: 2 x 20 minutes a day, plus 30 min workout during lunch a few times a week…. ect. It adds up.

  3. Patty says:

    I know that usually with anything once I get started I’m happy I’ve gone and done whatever it was I was putting off – exercise included. Great article!

  4. There are great tips! And I need to check out some of the meditation videos on Gaiam. I need a little stress relief too!

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