Most common excuse for not exercising? Survey says: “No time.” But if you examine that excuse at close range with some attention to detail, you’ll see it’s usually about something deeper. “Typically, it’s lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem. Psychologically speaking, we tend to create excuses in our mind of why not go and get it done. Sometimes, all it takes is a deep breath to clear you head and then start. For others, it might be a schedule conflict that you can’t resolve, but you know deep within, that you need to go and train. So why don’t we?
Busy as we may be, we have less trouble finding time for television, social networking or even dull household tasks, because those tasks, simply aren’t the same steep, challenging, and uncomfortable psychological barriers to those activities.
To be honest, most people are in denial about their health, it’s not a priority in one’s life until it has to be. “We all have reasons for not exercising, but it all comes down to time management and fear. Fear you’ll get hurt. Fear of embarrassment. Fear of failure.”
How will a sedentary lifestyle affect you next year? In five or 10 years?
“Will you have time for multiple doctors’ appointments?” “Will you have the time and money to take prescribed medications every day to treat high blood pressure, high cholesterol or diabetes?” Just as important, what do you stand to gain by finally taking your health off the back burner?
What it comes down to…If you want to exercise, train, and get in shape for your life, you’ll make the time. I am going to share with you several ways that you can use to help make time. Here are the 1st five strategies that you can start with today.
1. Make a Plan.
“The best way to make time for exercise is to have a written plan,” “Decide on the best time for exercise in your schedule and actually enter it into your computer or cell-phone calendar as a repeat event. At KALFIT, we schedule you each and every week. This not only keeps you on track, but keeps you accountable. All we ask is that you “show up” and we will handle the rest.
2. Subdivide your to-do list.
Rather than making one long to-do list you’ll never complete, divide your list into three categories, “It’s not enough to get things done,” “You need to get the right things done. It’s OK to have dirty clothes in your hamper. It’s OK if you don’t read every email the moment you receive it. It’s not OK to cheat your health.”
Example: to-do list makeover:
Take out a sheet of paper and create three boxes that represent the most important parts of your life (e.g., family, work, yourself).
List the top three to-dos that would make the most difference in each category. For family, it might be cooking or helping with homework. For work, it might be returning phone calls or completing a presentation. For yourself, include exercise, plus something else nurturing, like calling a friend or having a healthy lunch.
Finally, block out times on your calendar for those specific to-dos, and honor those very specific commitments.
Having trouble deciding which to-dos are most important? “Think about the things that will have the most impact not just today, but a year from now.
3. Find five minutes.
Even if your day is packed with meetings and other commitments, you absolutely can eke out five minutes for yourself. A simple act of self-care has the potential to change your life. “It’s OK to start very, very small.” A five-minute walk now can easily turn into daily 30-minute walks a few weeks from now. “You have to start somewhere.”
4. Limit screen time.
This is something we practiced during our last nutrition challenge. Sounds simple, but was not easy to do. Don’t aimlessly surf cable channels or the Internet, that’s a surefire way to waste time you could be spending in more active ways. Before you sit down, set a time limit. Most of us occasionally watch shows we don’t love because we’re bored, “Consider trading just 30 minutes of that low-value television time for exercise,” “In the end, you won’t miss it.”
5. Be an active watcher.
When you do watch TV, make the most of it. On your active rest days, do some ball-crunches, planks, yoga poses, squats, lunges or pushups while you’re watching. Keep fitness equipment, such as a kettlebell, resistance bands and a jump rope, near the TV. Or use the commercial breaks to mix in brief cardio intervals. Run in place or up and down the stairs; do some burpees or jumping jacks.
In the end, if you really think about it, you must train and or exercise for your life. It is a natural progression that helps you conquer life’s challenges. Taking this deeper; your entire life is literally one challenge after another, one uncomfortable situation, a decision or no decision that will have an overall effect on your life. Challenging yourself with us at KALFIT, helps you make the hard decisions that will eventually come across your life’s path. By challenging yourself with us, you build strength and momentum physically, mentally, and emotionally; providing you with the psychological tools to live your best life.
If this is a topic that resonates with you or if you know of someone who could use this, please share. Want to get started? We have consults available, just schedule here: (KALFITSANDIEGO)
Let us make this as easy as possible to take your 1st step: You can…
“Call us to sign up for a free consultation” (619-944-3476 ask for Kipp)
Come in and let’s talk, share your story and we will provide you with what we do here at KALFITSANDIEGO and see if we are a good fit. No obligations to sign-up or enroll.
Looking forward to meeting you,
To your First Step,
Kipp – KALFIT coach & mentor
Let's have a real conversation about how you can create intention and take action and move forward for the final time, so you never have to start over again.