FitSugar

Favorite Excuse for Not Working Out: I Don't Like to Be Sore

FitSugar — Tue, 01 May 2007 03:30:00 -0700

I was listening to my favorite fitness pod cast Dr. Monte's Fitness Rocks when a guest speaker/personal trainer, Charles Staley, said that most folks quit their exercise regimen, especially when they are new to working out, because they don't like being sore. They just didn't like the post workout soreness that can come on as late as 48 hours after the workout. Ahhh...the gradual build of muscle being reformed.

I have heard this too, at the Pilates studio. So if this is your favorite excuse to not workout, at least you will know you are not alone. I am here to tell you that muscle soreness, however, is a good sign. It means you worked. You created just a little bit of healthy cell damage to your muscles. The muscles are going to repair themselves, getting stronger so they can meet the next challenge you throw their way. Being sore means you are getting stronger. I always take it as a good sign, I like to be pleasantly surprised by where I am sore the next day after yoga, Pilates, running or weight training.

Now, if you go overboard and do 75 push-ups on your first day of boot camp, you are no doubt going to be sore, but your arms are going to be undoubtably stronger. In case you get sore past your comfort zone, here's how to deal with the pain:

Take an OTC anti-inflammatory drug, such as Advil (ibuprofen) or my favorite Aleve (naproxen sodium/naprosyn).

There's more relief so read more

A light aerobic workout can actually help relieve the pain, since moving around will bring blood to the sore area and new blood helps promote the healing process. Try walking or biking.
Drink lots of water - water helps everything.
Gentle massage and gentle stretching can also promote healing. When you are sore, you really need to stretch to ensure that the new muscle being created is long and flexible (not bunched and tight). So stretching would be a great activity to do after your light aerobic workout.

So revel in the pain, it means you are getting stronger. If you know you are adverse to pain and being sore will make you quit, take a slower approach as you build your weight routine and your cardio exercise. Mixing it up is a good way to avoid over taxing the same muscles over and over again.

If your post workout pain persists for over 7 days, you should consult your physician. If you are feeling pain around a joint, you should ice the area.

Favorite Excuse for Not Working Out: I Can't Keep Up in Class

FitSugar — Wed, 18 Jul 2007 13:30:00 -0700

A lot of us have our favorite excuses for not working out, but if yours is: "I can't keep up in a class," then here are some tips for overcoming that issue:

Start with a beginner's class and work your way up.
Remember that everyone has to start somewhere and chances are that everyone in the class started out just like you, not having a clue what to do.
The teacher is there to help you and in most cases they will not scold you or make you leave the room if you are messing up. Boot camp instructors may be a bit more harsh, but that is just the nature of the class and is not something you should take personally.
Chances are the instructor will realize you are new and assist you when you need it and go easier on you than those that have been in the class every single day for the past two months. If it eases your worries, get there early and tell the instructor that you're new, but you're going to do your best to keep up.
There is nothing wrong with taking a breather every once in a while to catch your breath or just so you can get back on track.
Go with a friend who has also never done the class before, then you can fumble and laugh together.
Make a buddy at the class, someone who knows the drill. Chances are they will guide you when you need a little extra assistance.
Get a spot in front. I know the very last thing you want is to draw attention to yourself but being able to hear and see the instructor is an important key to learning the moves.

Have your own suggestions for keeping up with an exercise class? Then share them in the comments section below.

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Favorite Excuse for Not Working Out: I'm Too Tired After Work

FitSugar — Thu, 01 Mar 2007 16:30:00 -0800

We all have our favorite excuses for not working out but if yours is, "I'm just too darn tired after work to go to the gym," then here are some tips for you:

Go straight to the gym after work. Stops at home or anywhere else (where people are not working out) may lessen your chances of making it to the gym.
If you workout at home then don't sit down. Whether it's working out with a video or hopping on your at home elliptical, get right to it.
Change before you leave. I know it sounds weird, but duck into the bathroom and change before leaving the office. This way you're armed and ready to go.
Strength in numbers. Convince a co-worker to do it with you, for whatever reason we are less inclined to let others down (while we have no problem letting ourselves down).
Get to work earlier (if possible) so you can leave earlier. This only works if your job is a bit flexible but leaving even 15 minutes earlier may motivate you because you'll be done sooner.
Eat a late afternoon snack with lean protein and complex carbs. Whole-grain crackers with cheese, for example, will give you a little boost of energy.
Get enough sleep. This one is pretty self explanatory.
Don't go every single day after work. This way going to the gym won't feel like a life sentence.
If all else fails, workout sometime other than after work. Maybe you're better suited to workout before work, or maybe you're a lunch workout warrior. You'll never know until you try.

Is this not your excuse? Check out my other tips on getting over excuses for not working out.

Favorite Excuse for Not Working Out: My Baby

FitSugar — Wed, 08 Aug 2007 11:00:00 -0700

The transition to becoming a mom can really take a toll on your body, but you can bounce back and become a strong mom. Does your favorite excuse for NOT exercising involve being the parent of small children? Well here are some tips get you up and moving.

There are as many roadblocks to fitness as there are benefits to gain from fitness. So figuring out how to motivate yourself past your favorite excuse is beyond beneficial. So if your excuse is, "I'm too busy with my kids to workout," it is time to change your tune. I used that excuse for a while, but I soon realized if I wasn't "modeling" good health habits for my kids they would have no idea of the value of exercise. I didn't want to fall into the, "Do as I say not as I do" version of parenting.

Here are a few ideas to get you started thinking about how to fit in some exercise while hanging with your baby.

When you have a newborn

You can do tummy time with your baby. Get down on the floor and get active while your baby fusses over learning this new position.
Pack that baby up and go for a stroll since the fresh air is good for you and the baby.

Want to see what you should do when your baby starts moving? Then read more

When the baby starts crawling

Get down on all fours and explore with your child. You will work your arms and your legs as well as learn the value of sweeping the floor from first hand experience.
Carrying your child around like all the Hollywood mommas will definitely get your arms strong and toned. You know...babies can double as weights. Just make sure to alternate arms and keep your tummy pulled up and in to protect your back.

Toddler workout

Follow your new walker around and do what they do. Try to do it for 10 minutes. Granted his or her center of gravity is considerably lower so his or her up/down motions are easier. Toddlers also love, LOVE when you imitate them. It will be a nice bonding game as well as a strength training time for you.
The playground at any age even with tots can be quite a workout. Pushing the swing and the merry-go-round can work your arms and burn some calories. I like to add a squat between each push, as well as alternate arms.

So workout with your little ones and you will feel better when they start to work your patience.

Favorite Excuse for Not Working Out: I'll Hurt Myself

FitSugar — Mon, 26 Nov 2007 10:15:00 -0800

You want to start exercising harder, but you're worried about getting hurt, and being out of commission is not something you're willing to do. If you're excuse for not adding some exercise into your life is, "I'll hurt myself," then take a look at these great tips from the Mayo Clinic.

Take it slow. Start with a simple walking program. As you become more confident in your abilities, add new activities to your routine.
Try an exercise class for beginners. You'll learn the basics by starting from scratch.
Consider working one-on-one with a personal trainer. Get a customized fitness tutorial from a certified expert, who can monitor your movements and point you in the right direction.

Fit's Tip: If you're worried about reinjuring a recently healed injury, be sure to talk to your doctor and/or physical therapist to learn which exercise you should stay away from. Chances are there are still many exercises you can do that will not risk injury.

If this is not your excuse for not working out, then check out all my favorite excuses to see where you fit in.

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Favorite Excuse for Not Working Out: I'm Too Tired

FitSugar — Wed, 24 Oct 2007 12:30:00 -0700

We all have a favorite excuse for not working out. If yours is "I am just too tired," I have something to tell you. Exercise will give you energy. For reals!

When you are tired, it is difficult to remember how great you felt at the end of your last workout. Chances are really high you felt better post exercise than you did before, and you probably felt more relaxed too. Exercise promotes oxygen exchange, out with the stale air and in with the fresh. Motivate yourself with the carrot of the post exercise euphoria!

Exercise can help you sleep better, and a night of restful sleep will help you stay more energized the next day.

When I am feeling weary and therefore wary of exercise, I have to work through the mind games I play to talk myself out of exercising. Once I finally get moving, I find my energy is there and I am for a full workout. So fight the "too tired" excuse with the mantra "exercise to energize." It may be a little cheesy, but sometimes all it takes is two words to get me off the couch.

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Favorite Excuse for Not Working Out: I Don't Belong to a Gym

FitSugar — Thu, 26 Jul 2007 17:15:00 -0700

I hear it time and time again, "I'd love to workout, but I don't belong to a gym." Guess what? A lot of really healthy and fit people do not have gym memberships and a lot of people with gym memberships aren't so healthy anyway.

So if you've been using the no gym membership as an excuse, here are a few tips on working out without a gym:

Make the great outdoors your gym. Hit a park and do step-ups on benches. Hop on a bike and ride around town for 45 minutes. Swim laps in a lake or your local pool. Run in a park or at a local track. Use outdoor stairs for stair climbing. Toss around the Frisbee or football with friends in the park.
Make your home your gym. Rent exercise DVDs. Buy equipment for home use. Use household items as your weights. Use your stairs for step-ups, sideways squats and more. Pump up the music and dance while you clean. Do sit-ups and push-ups during commercials of your favorite TV show.
Make your everyday activities count. Take the stairs whenever possible. Bike (or walk) to work. Talk a few short brisk walks during your day. Sign up for a yoga class during your lunch break. Walk to your coworkers office instead of sending her an email. Join your kids in a game of tag.

There are so many ways outside of the gym for getting active. Belonging to a gym can simplify things because you're in, you're out and it's done but you can make it just as simple by thinking outside the box. I am sure you guys all have your non-gym ideas for getting fit, so share them in the comments section below.

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Favorite excuse for not working out: I JUST DON'T HAVE THE TIME

FitSugar — Tue, 14 Nov 2006 16:30:00 -0800

We all have excuses as to why we don't work out. Is yours similar to this? I don't have time to workout.

My answer to that is simple; Yes you do. Here's how to fit it in:

Friday night is date night. If your date night with your husband is like mine, it is necessary for the life of your marriage. So instead of the usual sappy movie and a large popcorn, try switching to something more active like bowling, miniature golf or dancing. Or make a daytime hiking date.
Get up 30 minutes earlier one day a week to workout. Seriously, you can do one day a week. Once you have gotten used to that, add another day.
Get active with your kids. When they are at swimming lessons, you can swim on the other end of the pool. When they are playing at the jungle gym, instead of sitting around like all of the other mothers, do some lunges, squats and pull ups while keeping an eye on them. Feel like you'll miss all the good gossip? Start a stroller walking group so you can walk and talk.
Go to the gym during your lunch break. You may end up eating at your desk post-workout but you do that most of the time anyway and now at least you'll feel more energized in the end.
Go to the gym with a plan of action. You can't waste time figuring out what to do next. Make a list and stick to it.
Walk when possible. Start by parking in the back of the parking lot and walking. What's more? No door dings. After that, take 10 minutes out of your day to walk around (it could even release some stress).
You can even work out while you're working using FIT's at your desk tips.

You can somehow always, even if it is small, get more active in your life. I'd love to hear your ideas -- tell me below!

Favorite Excuse for Not Working Out: I Don't Have Space

FitSugar — Tue, 03 Jul 2007 14:30:00 -0700

One excuse I hear all the time coming from people who don't workout is that they just "Don't have the space to do it."

I lived in a small apartment in NYC for years and while I feel your pain, there are other ways to get active than just plunking a big ole' treadmill in your house. So here are some options:

While your apartment (or house) may be small, the great outdoors is not. Go outside and start walking, running, etc.
Maybe you don't have space for a treadmill, but you most likely have a TV and a DVD player to play fitness videos on. I've reviewed a bunch of great workout DVDs that you may want to try for yourself. Believe it or not the Rock Your Body with Jamie King DVD requires very little space to do.
Still not enough space to workout along to a video where your TV is? Recruit a friend, who happens to have a decent size space, to do the DVD with you at her house. You may even find out she's been wanting to start working out too!
Exercise bands take up no space and are great for resistance training. I love to travel with exercise bands because I can toss them in my suitcase on top of all my clothes -- Apply this concept to your home as well.
Learn to love one (or all) of these things: Jump ropes, hula hoop and inline skates. They're all easy to tuck under a bed or in a closet and they're all great workouts.
Now you see 'em, now you don't. Get a pair of Aquabells - water inflatable and collapsible dumbbells. When you're not using them, deflate them (let the water out) and store them away.

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Favorite excuse for not working out: Big Gym Bag Dilemma

FitSugar — Mon, 27 Nov 2006 15:00:00 -0800

We seem to be turning into a big bag culture. Purse sizes are enormous. And have you seen the over stuffed backpacks on 6 year olds? So when it comes to carrying your work out clothes you are way overburdened. So you just won't carry another bag, so then you just can't work out. Well help is on the way. Lockers - just like gym class in middle school. Most gyms have permanent lockers that you can rent, for a small monthly fee. You can stash all your gear in the little locker as well as your post work out beauty supplies. So you don't have to lug all that stuff around.

Fit's take: The additional fee of the locker is minimal compared to the waste of a monthly gym fee for a gym you aren't using. So splurge and get a locker.