Excuse #3 - I Just Don't Enjoy It

Just find something that you enjoy...whether it's roller skating, walking, or CrossFit, find something you enjoy doing and make it a part of what you do to stay/become healthy.  Maybe you like to golf, so walk nine.  You don't have to ride in a cart!  You can even do activities like watch TV or read while you walk or jog on a treadmill or workout on an elliptical.  

I enjoy doing at home fitness programs, but they can get me in a lull.  So, I mix things up.  Depending on the weather I love to get out for a run.  I enjoy getting into our weight barn for some Olympic lifts and a workout in the weight room.  I enjoy hitting the rower and even going for a swim.  When I get a chance I like a good long bike ride.  I think differentiating workouts is so important to stay excited about exercise.  Long story short, do what what you love and you will stay motivated.

Excuse #2 - I'm too tired!

I hear this excuse all the time. I want to get going, but I just don't have the energy.  I really want to workout every day, but I am too tired when I get home.

We've all been there, but it is important to understand a few key points.

Regular exercise actually increases your energy levels and allows you to be more alert throughout the day.

You need to find a time of day to get your workout in when you are not tired and can give it your all. Whenever your peak time is...hit it and go after it.

Don't put it off.  Schedule your workout for the day and make it non-negotiable.  If you don't have a set time each day that you get your workout in or if you haven't scheduled it then you are much more likely to keep putting it off until you are too tired to get it in!

Most of the time if you are "tired" it is most likely mental fatigue.  You can get through this with your eyes on the prize!  Getting your workout in will help clear your mind and make your brain and body more productive.

Setting Goals

I wanted to pass this along to you guys.  This is an email from my main man Coyte Cooper.  He is such an inspirational person.  I am using his stuff with my high school Government class and I have went through his Impressions program and I would suggest to you all.  It is so important to set goals and work your butt off daily to attain them.  Are you a 3%er?

Are you looking for ways to find the next level in your life?  If you are driven, then I know the answer to this question! One of the key elements of high performance is knowing exactly what you want to achieve. Research has shown that people who are clear with their vision run laps around people who float through their days. This is where goals come in to play!  Did you know that the 3% of people who write down their goals each day out earn and out perform the remaining 97% who do not? This statistic is absolutely true and this is exactly why you need to write your goals down. To help you with this, I have released a new podcast with 6 steps to help you form goals that lead to AWESOME accomplishments. Once you have checked out the episode, forward it on to proactive people who would benefit from the message.  Go make great things happen! LISTEN ON WEBSITE LISTEN VIA ITUNES Sincerely, Coyte Cooper, Ph.D. Author of Impressions Host of ETR Podcast Copyright © 2016 Impressions Incorporated, All rights reserved.  You were added to this list as registrant of the 28-Day Growth Challenge  Our mailing address is:  Impressions Incorporated 124 Gathering Place, Durham, NC Durham, NC  27713 Add us to your address book Want to change how you receive these emails? You can update your preferences or unsubscribe from this list

Day 11 - EXCUSE #1

Starting today I am going to look at the top five excuses that people give for not exercising.

#1 I don't have time!

Really?  How much time do you spend watching TV?  Remember one of the greatest stats...a 25-20 minute workout is only 4% of your day!  Why not get up an extra 15-20 minutes earlier and cut out senseless time watching the morning news that is always bad.  Cut out your morning appointment with SportsCenter reruns from the night before.  If you want results you have to MAKE TIME AND MAKE THE COMMITMENT.  Scheduling a workout time is vital to making sure you get it in.  I have to get up really early to get mine in.  I love working out at 9AM, but for a teacher that is impossible.  So, I have to get myself out of bed early and get it in...if I wait until I get home it won't happen.  You have to be consistent, almost methodical.  I think that is one of the reasons for the success of Beachbody programs...the program schedule and the time...one of the big reasons why Focus T25 was a hit.  Even if you don't get a lengthy workout in, do some push-ups with the kids; some squats while you watch SportsCenter, etc...find creative ways to work exercise into your daily life...eventually it will become a part of who you are.

Best "Late Night" Snacks

An area that I always struggle with is a "late night snack".  Research suggests that anything eaten after 9PM will most likely be stored because you don't have time to work off the calories.  Just think, if you are used to a bowl of cereal before bed.  Even the healthiest of cereals will have 125 calories per serving and a cup of 1% milk will have 100 calories or more.  We all know that we have just one serving and don't push the envelope when it comes to servings (insert the sarcasm).  At the very least you are looking at an additional 225 calories that will have to be burned.  If you are like me and are used to the Jethro Bodine bowls of cereal you may be looking at 500+ calories that you really don't need.  So here are five snacks I suggest if you are past 9PM and/or if you get up early in the morning and are on the hunt for something.

FRUIT - an apple or an orange are great and full of vitamins.
ALMONDS - packed with protein
VEGGIES - some carrots or celery are great options
A SPOON FULL OF PEANUT/ALMOND BUTTER - lots of protein and can be mixed with fruit or veggie.  Almond butter is a better option here.
HARD BOILED EGG - takes a little more preparation (need to do this ahead of time as I don't recommend hard boiling eggs at 3AM), but they are full of protein and filling to curb a late night attack.

Day 7 - Importance of Rest Day

You've been hitting it hard all week and it's Sunday or you look at your Beachbody program schedule and you seen REST DAY.  So, why is this so important?  Well here you go.

1. REST DAYS PREVENTS INJURY

It’s common sense that resting is beneficial for injury reduction, but why? Well for starters, rest days prevent overuse. That extends from running to lifting and even walking. If you’re a regular runner, you know how much your legs and feet can take until you just need a day off. If you push it too hard without a break, your muscles and joints suffer from overuse and that’s where injuries can happen.

2. YOUR MUSCLES NEED REST

This is likely the first thing you learned about strength training. When you lift weights, you’re essentially tearing muscle fibers. But without a proper period of rest for your immune system to repair and grow the muscle, you’re not going to get the benefit of your training. That’s why you need to vary the muscle groups you engage on staggered days.

3. YOUR PERFORMANCE WON’T DIP

In general, it takes your body almost two weeks of non-activity before you start losing a noticeable amount of your progress or performance level. So don’t think that taking a day or two off from training will set you back all that hard work you’ve put in.

4. OVER-TRAINING AFFECTS SLEEP

Most of the time if you are working hard you will find that sleeping is easy.  Over-training can be detrimental to sleep though.  Too much exercise can put your body in a constant state of restlessness or on high alert making a good night’s sleep tough to achieve. A telltale sign is an increase in your resting heart rate. Taking those rest day can help bring down your alertness and heart rate, which can help get you a night of sound sleep.

5. MENTAL EDGE

Taking a rest day can also rekindle your hunger for exercise and help prevent burnout. Mental fatigue can be every bit as detrimental as physical fatigue and taking a rest day helps to recharge the psyche.

So what can you do to get your mind set on rest? For starters, you’re going to have to make the mental adjustment to understanding and believing that you can take days off. It’s good for you, for all the reasons listed above.

Just like setting your daily steps goals, set your rest goals. Plot out a schedule and pick your weekly rest days; one or two days where you limit your activity to allow your body/muscles to recover. 

ONE LAST TIP

A great idea on your rest days is to do a stretch video or yoga.  I love the T25 Stretch and P90X3 Yoga videos.  Even if it is a 10 minute stretch...getting something in to improve balance and flexibility is a great idea on a rest day!

Don't Blow It

Guys we have had an amazing first week!  Remember this weekend don't blow the gains you have made this week.  Stay accountable to yourselves and the progress that you have made.  It is OK to have a treat or a treat meal, but don't overdo it.  For example, if you go to a Mexican restaraunt it is OK to have a taco salad (not covered in dressing and cheese) or a rice wrap, but stay away from eating a whole bowl of chips and salsa and then eating a dish covered in cheese.  And, OK if you want one Corona Lite, go ahead, but stay away from the calorie packed margarita pitcher.  It is the weekend and it is time to relax, but don't throw away all of your gains!  You worked too hard for this!

Stay with the grind!