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!

Get Your Stretch on Today

I get it!  You are done with your workout for the day.  You have stayed dedicated and you are done for the day...not so fast!  Get that stretch in.  Post-workout stretching can be a pain. You're tired, dripping sweat, and hankering for your post-workout meal or a snack. It's not exactly the time to stick around and do some silly stretches. I understand where you're coming from, but reconsider. With the Beachbody programs, there is a target zone stretch that is only going to take you an additional 2 - 5 minutes.  Get it done...and here's why.


We all know the importance of warming up before a workout, but we often overlook the post-workout cooldown. Don't be that person. Overlooking a cooldown could mean missing the benefits that come with a good post-sweat stretch session.

While studies have shown that stretching has an insignificant effect on long-term muscle soreness, it does have other benefits that could help, especially when it comes to mobility. For example, post-workout stretching can help increase your range of motion. The greater your range of motion when lifting weights, the greater your ability to attack the body part you're training to the fullest.
It gets better. A better range of motion also makes for increased flexibility, which is what helps you maintain proper position in any exercise—and even helps when it comes to holding that deep squat.

Over time, stretching can also decrease your risk of tendon or ligament overload and injuries.  Working out every day, a post-workout stretch can help you stay consistent and become more limber, which has helped to prevent long-term injuries with any workout or body movement.  Stretching and increased flexibility will also help you with cramping.

Increasing range of motion and flexibility is one of the reasons why I love yoga days, but because I only have one yoga day a week during my busy times of the year (winter with coaching), I find that a good stretch post-workout does a body good!

STAY WITH THE GRIND!

Day 3 - Give Up or Fight?

It's Day 3.  You are sore.  You are hungry.  Your body is telling you to go back to normal.  Start drinking sodas again.  Eat that candy bar.  It's time to quit.  It's time to give up again, just so you can start again in a month or so when you are ready!

Stop.  You gave me your why!  It is time to fight for your why.  It is time to stick with it.  I'd rather be a little sore than feel like a piece of goo!  Get after it and work for what you want.  It's time to stick with it.  Yes, there will be doubters.  There will be those that try to get you to stop and go back to your old ways.  There are those around you that don't like change.  They don't like the changes that you are making in your eating and/or exercise habits.  They are waiting for you to quit just to tell you...I told you so.  It's time to look them in the eye and say, "I'm gonna do this!  This is going to be who I am going to become!"

STAY WITH THE FIGHT!  KEEP GRINDING!

Why so much water?

We recommend that you take in at least half of your body weight in ounces each day.  A great tip for water intake is a shaker cup filled with water...this way you can accurately measure your intake.

Water needs to be considered an essential nutrient. Because of easy access we take water for granted and do not realize the importance of proper hydration. According to experts, water is ranked second only to oxygen as essential for life. Your overall body weight is 2/3 water. A person can survive about two months without food, but only a few days without water.

Water is the most abundant ingredient in the human body through all phases of growth and development. Every system in your body depends on water to function.

• Water is essential to your body’s temperature regulation, keeping it cool through perspiration.
• Water flushes out toxins and wastes.
• Water is a major component of blood which carries nutrients and oxygen to and from all cells.
• Water provides a moist environment for all body tissues. It is the major component of saliva and mucous which lubricates the membranes that line our digestive system beginning with the mouth. Mucous membranes in the nose and eyes function better when well hydrated.
• Water cushions joints and protects tissues and organs like the brain from shock and damage.
• Water helps maintain a healthy weight. It is hard to distinguish between hunger and thirst. If you feel hungry, drink some water first and then reassess your hunger status.

Water is an important part of your daily bodily functions, so it is important to continually replenish it. Each day, your body loses 2-3 quarts of water through sweat, urination, excretion and breathing. The body loses even more water if you exercise, live in hot or dry climates, consume high fiber diets, and consume caffeine or alcohol. It is recommended to drink 8-10 cups of fluid a day, adding more water if any of the previously stated situations apply.

Signs of illnesses, such as fever, vomiting or diarrhea, cause your body to lose additional fluids. In these cases, you should drink more fluids and may even need oral rehydration solutions like Gatorade or Powerade. Bladder infections and urinary tract stones also require increased water intake. On the other hand, conditions such as heart failure and certain conditions relating to the kidney, liver or adrenal glands may impair excretion of water and may require a limited fluid intake.

Consuming caffeinated beverages may be a concern because caffeine acts as a diuretic and can cause increased urination. Caffeine is found in coffee, teas, and many soft drinks. Try to drink caffeinated beverages in moderation and focus on consuming more water.

To help increase your water consumption, try:

• Adding lemon or lime to water. Drink no-calorie flavored water.
• Eat foods that have higher water content like: cucumber, watermelon, lettuce, celery, grapes, oranges, tomatoes.
• Drink non-fat milk.
• Keep a water bottle handy.
• Mix ice and fruit in a blender to create a smoothie.
• Try decaffeinated tea or coffee.

Do not wait until you feel thirsty. It may already mean that you may be slightly dehydrated.

Why Does a Partner Provide Accountabilty?

I think it is so important to have partners in these challenge groups.  Having started to run them as partner challenges has drastically changed participation in the groups.  I know one reason is that guys are competitive and love to push each other.  

I took this part of an article from an article by Maria Faires, RD from FitDay.com. 

Having a motivating exercise partner can help increase the chance that you will reach your fitness goals. Just like having a personal trainer--who can provide encouragement and motivation, monitor your progress, add variety, and make exercising more fun--having a workout buddy can increase the likelihood that you will to stick to a fitness routine.

We've all had those days when we find any excuse not to exercise. When you plan to exercise alone, it's easy to make an excuse to skip a day of working out. But if you have a pre-planned appointment with a friend, this increases the chance that you will stick to your workout plans. Knowing you're going to let someone else down if you cancel may encourage you to fight through fatigue and stick to the plan. Having someone to workout with means fewer excuses and more accountability.

If you have a workout buddy, you can challenge each other; help each other out, and keep each other motivated to stay on track. Exercising with someone makes time pass quickly because it can make even grueling routines more enjoyable. A workout buddy will give you the extra push to do that extra 30 minutes of cardio, making you eventually realize your full potential during a workout. It's much easier to stay on the treadmill when you have a partner encouraging you. An exercise partner who encourages you to add more weight, do additional repetitions or run one more mile will help you increase your fitness goals.

A partner can put a fresh perspective on a workout program. As you may know, it is important to vary your exercise routines, whether your goals involve burning fat, building muscle tone, or simple maintenance. It you are stuck in a workout rut, have a partner show you her routine and note the variations. You can also challenge each other to come up with new moves and new ideas.

An exercise buddy who acknowledges and recognizes your successes can be a great motivator. When exercising alone, you may not notice the progress you've made, but a partner can more clearly see your achievements. Your friend may notice that you have improved strength or balance, or even that you have a flatter stomach. The two of you can celebrate your individual successes along the way, further motivating each other to move forward. This positive reinforcement will help push you to continue your effort, even when the going gets tough.

To get started, join a running or walking club, take classes at the gym, or simply take a walk with friends or family. Exercising with a group can be a great chance to socialize, have fun and meet people who you may want to buddyup with for workouts. If you can afford it, you may also want to hire a personal trainer. Like a friend, a trainer will push you to exercise harder and more consistently. She will also be able to put her professional expertise to work, helping you develop a more effective and challenging workout.

Having a committed and supportive exercise companion will not only make exercising more fun; it will also help increase the probability that you will reach your fitness goals.

Why Shakeology?

I get asked all the time, why should I try Shakeology?  

What you find is that these ingredients are what make Shakeology worth the price. These ingredients are what help you lose weight, improve your digestion, deliver nutrients to the cells, etc… Here are few things you will find in Shakeology….

• Protein and Essential Amino Acids – Depending on which Shakeology you get you’re looking at two main sources of Protein. WHEY – Chocolate and Greenberry. Brown Sprouted Rice – Tropical. Both proteins help build and repair muscle tissue.
• Prebiotics and Digestive Enzymes – Ingredients like many of the fruits, and the Yacon Root help support the good bacteria in your digestive track. You might notice an increase of bathroom breaks but that is a good thing. Years of bad food can build up over time and you need to get rid of it.
• Antioxidants and Phytonutrients – We have been hearing a lot about Antioxidants and how good they are for you. These two properties helps fight off free radicals, which are damaging to your body’s cells and may be a big factor of the aging process. Case in point they keep you young!
• Vitamins and Minerals – Many of us, even if taking a multivitamin, aren’t getting the recommended vitamins and minerals in our daily diets. Shakeology is packed with both and has been said to contain has much vitamins and minerals as 4 trips to the salad bar in one sitting. I like salad just not 4 of them at once.