I’m ready to make a change! I’m ready to get healthy! I want to eat better… I NEED to eat better. You’re a trainer, can you provide me with xyz? You can? Oh, but I don’t have time to go to the gym and I don’t want to pay you for your services. And I really don’t have time to work out period. You mean I have to actually buy vegetables? They’re more expensive than the boxed stuff I’m eating. I actually have to cook them. I don’t have time to do any of that.
Does that sound familiar? I’m going to get real with you today, and I may ruffle some feathers. As a trainer, I hear all kinds of things. Trainers are taught how to identify “limiting factors” and help clients get past that to obtain their goals. The problem is when legitimate limiting factors turns into all out excuses. The little conversation mentioned above is really a non-committal response. That person may want to see some type of result, but doesn’t want to do the work required to get the result. Remember the definition of insanity? It’s always doing the same thing and expecting a different result. It can also be classified as always wishing you had a different look, feeling, whatever, but not wanting to put in the work to get to the result.
If you don’t have time to exercise, I call bull. How long do you scroll through your social media feeds each day? I guarantee you have at least 30 minutes each day that you watch t.v., or are watching Youtube, or anything else on your phone that you could do a workout. I guarantee you have time that you can map out what you are going to eat for the next week. I guarantee you have time to prep, at a minimum, your breakfast, lunch, and snack for each day. You made time for that mani/pedi didn’t you? You made time for that wash, cut, highlight, didn’t you? You made time for that massage didn’t you (by the way, you also paid for those services)?
Now don’t get me wrong. Doing those activities are common and popular rituals in wellness since they help you relax and take some “me time”. I’m not trying to tell you to stop doing those things, but I am trying to drive the point across that you make time for what is important to you. You also always find the funds to pay for what is important to you. Why is it when it comes to your health and vitality you view it as an expense? After all, you only get one body in this life. Why do you not view it as important? What is the real underlying cause?
Here’s some exercise tidbits for you. Your brain automatically allows you to breathe without thinking about it (thank God, right?). You know this. But what you might not know is conditioned individuals “breathe better”. What I mean, is they are able to breathe in more air to sustain whatever activity they are doing for longer periods of time AND are able to let out more waste. You may also not know that your lungs only have a certain percentage of usable space. I could go into this long, tedious explanation of vital capacity but what you need to know is training can increase lung strength, and open up more usable space. Who doesn’t want to breathe better?
Remember that macro discussion we had last week? It’s important to have fats in the diet, but too many causes fat to circulate in the bloodstream. The amount of time it takes the body to rid it from the bloodstream depends directly on the state of condition of the body. Therefore, it is important to have your blood vessels in peak condition so they aren’t getting clogged up. Training helps in the following three ways:
- It enlarges the vessels to make them more pliable to pressure
- Helps clear lining of corrosive materials
- Increases their number
Finally, everyone has experienced the resting heart rate. The average young office worker (sedentary) has a resting heart rate between 75 and 80 beats per minute. Exercise lowers the resting heart rate, meaning that at rest it is conserving energy, and building responses to help it prevent strain or failure. It also decreases the heart rate max, which is how fast it will beat during extensive activity. You want this to be low so it doesn’t, for lack of better term, blow up. We will skip the heart sizes for today.
Finally, exercise helps keep you from going crazy. As Elle Woods said in Legally Blonde, “exercise releases endorphins. Endorphins make you happy. Happy people don’t kill their husbands – they just don’t”. She was right, it does release endorphins. The right kind of exercise can also help lower cortisol, lower the stress response, and combat depression.
That’s just exercise, y’all! That doesn’t even start to hit on how a healthy eating pattern helps your body.
Now, if you still don’t have time to go to the gym there are ways to get past that. I am including a circuit that you can do at your home below. Just take it easy, and if you can’t do some of them you can find modified examples anywhere on the internet. Also, if you want more information about working out at home, please contact me! You are important. Your health is important… especially if you have family members to take care of. I like to give the example of a tea pot and tea cups. If you are the pot and keep pouring into those cups without taking time to replenish yourself, you will eventually run out. What happens when you run out of what you have to give?
- Alt toe touch
- Single leg swing 30 s r
- Single leg swing 30s l
- Arm circles with demi squat
- Jumping Jacks 30s-1min
- High knees 30 s
- Butt kickers 30s
- Squat jumps 30 s
- 15 burpees
- 20 alternating reverse lunges each side
- 10 wide pushups
- 20 ab curls/crunches
- 10 tricep dips
- 30 second squat hold
- 20 lateral lunges per side
- 15 Diamond/bicep pushups
- 20 scissors down and up
- 30 s side plank per side
Do as many of Set 1 as you can in 7 minutes. Rest up to 1 minute. Do as many of Set 2 as you can in 7 minutes. Rest 1 minute. Repeat each set.
Again, if you want more information about 30 minute workouts from anywhere and want to get out of your rut contact me for more information. Your health is an investment, not an expense! You’ve only got this one blessed life. Live it to the fullest. You are WORTH IT!
Your biggest supporter,