No more excuses

no-excuses1Why do we wait for Monday to start things? Why can we not make a commitment to change something, anything, and it start that day or the very next morning (for those late day revelations)? What does a clean week have to do with anything? Life is not set up in nice organized rows stacked on top of each other. It’s a long line with one day after another. Seems to me that if you want something or you know you need something, that starting or making those changes are necessary now vs later. Monday is not a special day. Now is the moment. You are motivated now, you made your declaration, so waiting seems counterproductive. Makes me wonder if there is a bigger issue. Do we really want these changes? Are we saying what we think others want to hear? If you have been saying you want something, anything, any change, adding or deleting something from your day or life. Do it the minute you state it. Feel the power of acting on your proclamation. It’s a great feeling! Yes, there is fear, but use it to propel you not stop you.

I am an action person. I do not hear others state a proclamation and not hear their excuses too. Excuses are just that…excuses. They are not reasons for not doing something, they are just excuses for not acting. Other forces in this world are not keeping you from your goals, you are. You and your excuses.

Think about what you have been wanting to change for a while. Just one, you can think about all of them, but land on one. Now take it and act. No excuses. You want something, then make it happen. Only you can do this. Only you can make a change. If you came up with even one excuse, then you need to work around it. The rest are just excuses.

Don’t have the time? Make time: get up earlier, skip the tv time, do short burst of moves instead of one long workout.

Don’t have the money? Walking, running, jumping jacks and other body weight movements are free. There are countless videos and Pinterest workouts, also free.

Too old? No such thing. In fact, there is no person too old to exercise. Walking, water walking, chair yoga, etc.

Kids keep you from it? Oh, this just an excuse because there are countless moves that can be done with kids either holding, keeping them close or with them joining in.

Back hurts? There are plenty of moves that help the back. Also, plenty of back friendly workout plans, no one said you had to squat your body weight or start running. Yoga, Pilates, stretching, Thai Chi, etc.

Too overweight? Pounds are never an excuse. You need to start slower, consider walking, swimming, etc.

Already thin? Weight is not the only reason to workout. Health is why one should exercise. You can be thin and unhealthy just as you can be overweight and healthy. Thin does not equal health

No more excuses, act!

The power of a workout buddy

Best Fit FriendI have spent the past year working out with a regular and trusted workout buddy. Then I moved. I am shocked at how much I relied on our schedule. I missed it 3 days into my solo workout plan. This is coming from a trainer! I hit the gym with gusto but wow, boredom hit hard and fast. My workout buddy and I met for workouts 3 times a week and she attended my workouts twice a week. In fact, that is how we met. She was a FitCamp participant who became my workout buddy.

The power of a workout partner is endless. It’s why classes are so popular and group training is on the rise. Being a trusted workout partner is the biggest part. We had a few missed workouts due to either schedule but we always picked up or even added a Saturday makeup workouts when needed. And never once did one of us skip or blow off a workout. That is a trusted workout buddy.

So what do you do if you would like a workout partner but your schedule/fitness level/fitness preference does not match your immediate list of friends? I have had many workout buddies over the years and almost never was it with an immediate friend. I am an outgoing person and I have always met people with ease and found my partners through random meetings. I engage those open to conversation and ask them about partnering up as I get to know them. Often this is done with people who want to workout by struggle with motivation. Ideally, you have to be out there and out there regularly, because the people you see exercising when and where you workout is the best place to start your search.

If you are not outgoing this may be incredibly intimidating and not likely to happen. Your best option may be to sign up for a group training program. Smaller group, guided by a trainer and more budget friendly than hiring a trainer solo. Or find a Meetup of people who do what you like to do, running, cycling, swimming, etc. They are out there and you have to find them, they won’t look for you.

Your method of finding a workout partner is going to be up to you. But if you need motivation and are willing to make the commitment, you should consider making finding a workout buddy a priority. You will be more motivated, more committed, have someone to share your progress with, celebrate goals met and make a great new friend. There is everything to gain!


This is dedicated to my workout buddy whom I left in Saint Mary, GA. I miss you!



pastI was working with a very young client, just out of college. She was in her first full time job and working all the time and eating horribly. She wanted to get back in shape and lose the weight gained after college. I welcomed her to ‘adulting’ and the resulting side effects. She was a vegetarian, which made me very happy. I asked her to give up soda cold turkey and swap it out for water. She did this with full compliance and started to feel better and see some weight drop.

As with any client who is strength training, she started to see the scale stop going down and then go back up slightly. Gaining muscle and tone she was technically heavier. Her clothes fit great and she looked good but she still wanted to slim down scale-wise. I asked her to for a list of all she ate the last 2 days and most of it was pasta. I reminded her that she told me she was a vegetarian. She agreed, she did not eat meat, but she also ate almost no vegetables. I told her she was a pasta-tarian. In my opinion to be a vegetarian, you need to at least consume some vegetables. I asked her to start making one of her meals per day a hearty salad. Preferably dinner, but I would take any meal switching from a starchy grain to vegetables. She did this for a week and came to me complaining that she “can’t eat a salad EVERY day” ….to which I stared at her as if she grew two heads. Not only can you, but you need to. Everybody needs to. In fact, how can anybody meet the daily requirements for vegetables if they do not indeed consume a hearty salad every day or consume green drinks.

I realized that even though she was on team ‘vegetarian’ she was not on board with eating as many vegetables as possible. She was eating rice and beans, veggie wraps and pasta of all styles and flavors. I really don’t have a problem with any of it with the exception of pasta. You cannot consume pasta every day and expect to maintain a healthy weight and definitely not lose weight. It breaks down to sugar in the body and then stores itself as fat. There are no health benefits to pasta that will ever outweigh the negative effects.

I am happy to report that she did consume a salad daily and even started to incorporate vegetables into her breakfast and lunches. She is looking amazing, trim and tone. Her skin has cleared up and her thick hair more lustrous. I am so proud of her for turning around her pasta-tarian ways and becoming a true veggie-tarian.

Sadly, the definition of vegetarian according to websters just means the ‘lack of meat in a diet’…. Very old dated definition and probably why many people try in and fail