Top 5 Fitness Excuses and The Solutions to Your Problems!
As personal trainers and health coaches, we could write a book of all of the excuses that we’ve heard over the years from your common lack of motivation to the chronic complainer to the brutally honest of “I just don’t care anymore”. We’ve put together a list of the top 5 excuses we hear most frequently and the solution for them all!
#1. “I’m too tired” – Man if we had a quarter for every time we heard this one, we’d be millionaires! In today’s day in age, “tired” has become a way that we describe ourselves but let’s evaluate why! Are you getting to bed at a reasonable time and sleeping soundly through the night? Are you wasting time throughout the day and applying more unneeded stress upon yourself? Exercising will actually GIVE you energy (crazy right?) When you exercise, your body releases chemicals that give you energy, make you happy and also allow you to sleep better – it’s a triple whammy! Feeling sluggish? Commit to a 10 minutes of exercise and we can guarantee you will feel better!
#2. “I don’t have time” – Contrary to common belief working out and getting healthy does not need to take up your entire life. In fact, you are able to live a more fulfilling life when you make your health and wellness a priority, in small increments daily. You don’t need to be spending countless hours on the treadmill or pumping iron. The misconception that you need to be working out for an hour a day at a high level can be very daunting to most. We suggest starting small and finding a hobby. Start with 15-20 minutes daily and build your routine from there!
#3 “I don’t like working out” – Again, fitness does not have to be running or lifting weights but you need to find what works for you. Enjoy being outdoors? Go for a walk on your lunch break. Enjoy some competition? Find a local recreational club and join a team such as volleyball or softball. Don’t enjoy sweating? Try water aerobics. There are so many options available for you to try so step out of your comfort zone and find something you enjoy!
#4. “I’m too out of shape” – This one always makes us scratch our heads a bit. When we hear this we tend to ask, “So not starting today, is going to help you get more in shape?” This one is more for people who are afraid of starting and failing, so they choose to never start. We call this rock bottom and rock bottom is the perfect foundation to build a new healthier lifestyle upon. We are not suggesting that you go and run a marathon or sign up for a Crossfit competition but that you take steps daily to work towards the goal of getting back “in shape”.
*Also, what shape is out of shape?*
#5 “I don’t have a gym membership” This one is our favorite! Fitness is not confined to 4 walls in a building that is labeled GYM. Fitness is for everyone and anybody with a body. You do not need a fancy gym, a rack of weights, the latest fitness gadget or any of that craziness. All that you need is that little voice in your
head telling you that tomorrow we want to be better than today. We’ve also created the BEST solution for this excuse in our opinion, CUTLOOSE STUDIO. No more gym membership, no more driving to and from, no more excuses! Sign up, sign in and CRUSH with the CUTLOOSE COMMUNITY all from the comfort of your home.
6 Benefits of Exercising Regularly
Exercise is defined as any activity requiring physical effort, carried out to sustain or improve health and fitness – but let’s be honest, sometimes walking up two flights of stairs feels like “exercise”. The more frequently that we are moving our bodies, the more benefits right? EXACTLY. Exercising regularly is not only going to help you achieve those wellness goals, but you are going to feel healthier and stronger, which is the ultimate goal! The benefits of a consistent exercises routine are endless but here are just a few of our favorites:
Endorphins are those “feel good tingles” your body releases during and after a moderate to intense workout. They work with the chemicals in our body to not only boost our mood, but to improve your overall quality of life.
This endorphin release will also help raise the serotonin levels in your body leaving you feeling refreshed, recharged and excited for your next workout. Just like Elle Woods told us “Exercises gives you endorphins and endorphins make you happy”.
Increased Energy Levels:
This may seem counterproductive as you are using energy during your workout, but have you ever finished a workout and felt like you could do the whole thing again? That’s those happy chemicals increasing your energy levels! Your energy levels are an indicator of your diet and current activity level – if you are feeling sluggish the best thing you can do is make some adjustments to your nutrition and move more frequently! Promote Healthier Skin. Is your skin looking dull? Are your eyes dark and sunken in? It’s time to move more frequently! Exercising regularly improves circulation and blood flow which is going to brighten up your skin leaving you with that healthy glow. Increased circulation is also going to boost your collagen production which is going to help with those anti-aging factors! Soon your friends and family will be asking you about your new skincare routine and you’ll be able to tell them “It’s from exercising!”
Helps with Sleep and Relaxation:
If you are feeling stressed, anxious or depressed scientists have proven that 30 minutes of exercise daily can help reduce tension, increase and stabilize mood, and improve sleep. By exerting more energy daily, you will be able to release some of those unpleasant feelings that tend to keep us up at night and allow the mind to slow down and drift to sleep peacefully!
Strong Muscles and Bones:
You’ve heard the phrase “A body in motion, stays in motion”, well it’s 100% true! To keep your body strong and healthy, you have to keep moving! When we stop moving regularly, our bodies begin to break down and deteriorate. Our bones will begin to lack minerals, become brittle, and you will also begin to lose muscle mass and density. In the long run will make life more difficult as we open ourselves up for conditions such as osteoporosis and arthritis.
Promotes Brain Health and Memory:
Keeping your mind sharp is just as important as moving your body, but did you know that the two go hand and hand? Regular exercise increases oxygen to the brain which not only improves brain function and memory but also allows the brain to create new blood vessels. Think of this like regeneration! The more you move, the more happy chemicals your body releases, the more your brain can repair and continue to stay healthy! Studies show that the part of our brains that control thinking and memory have more volume in those who exercise regularly compared to those who do not.
Regardless if you are choosing to walk, dance, swim or lift weights remember that a body in motion stays in motion. By committing to a healthier lifestyle with just 30 minutes of activity a day, you can drastically improve your quality of life.
S.M.A.R.T Goals That Lead To A Healthier You!
As we prepare for the New Year which is right around the corner, 60% of adults will set New Year’s Resolutions, unfortunately only 8% will accomplish them. Most people set the common resolutions such as eating better, getting healthier, to quit smoking, and to save more and spend less. With these big goals in mind – people succeed for about 10 weeks and then slip back into old habits.
We suggest you take the approach of small steps to a healthier you. Setting smaller attainable goals allows you to accomplish them, then build a routine, then set new goals to work towards accomplishing. When we set goals that are too large, they tend to become overwhelming.
By using the S.M.A.R.T goal setting method, you will be setting yourself up for success as you enter 2021!
S: Specific – Be very specific! If you want to get healthier, what does that consist of – Sleeping more? Eating more vegetables? Drinking more water? Make sure that your goals are well defined and clear.
A: Attainable – We’ve all heard the phrase “Shoot for the stars” but when it comes to goal setting, attainable and achievable is more beneficial! If you ultimate goal is to lose 50 pounds, start with smaller increments such as 5 pounds a month, this will take off some of the pressure and allow you to create healthy life long habits.
R: Realistic – If losing 50 pounds is your goal, that is totally possible! If losing 50 pounds in one month is your goal, that’s not very realistic. By setting a goal that is not within reach you will be more likely to give up or be too hard on yourself. Set a goal that is within your reach and relevant to your life will set you up for success!
T: Timely – Remember these are small attainable goals so they should be set with an intention of a start and finish date. Whether you are looking to quicken your mile time or become more active – set a time table for yourself and do your best to stick to it!
Some more tips on setting goals:
Write your goals down – by putting your goals on paper you are solidifying them and giving yourself a reference to refer back to. It’s proven that we are 42% more likely to achieve a goal that is written down. It also activates both sides of the brain – the left (creative) side and right (logical) side
Set priorities – If you have multiple goals that you’re working on at once, prioritize them and dedicate your attention to the ones that are most important
Set your goals in a positive manner – remember you’re setting these goals to better yourself not berate yourself. Be kind and remember great things take time!
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Working Hard or Hardly Working?
Exercising at the correct intensity can help you get the most out of your physical activity — making sure you’re not pushing yourself too hard or not giving enough. Here’s a look at what exercise intensity means and how to maximize your workout.
Exercise intensity is subjective to how hard the physical activity feels while you’re doing it. Your level of exertion may be different than what someone else is feeling doing the same exercise. Exercise intensity can be gauged by two primary factors how you are feeling and your heart rate.
First let’s take a look at how you’re feeling:
Moderate Intensity Level: This will feel somewhat difficult but still manageable. Your breathing may quicken but you are not out of breath, you may begin to develop a light sweat after 10 minutes of activity and but are still able to hold a conversation
Vigorous Intensity Level: Vigorous activity will feel challenging but not cause physical pain. Your breathing may deepen and become more rapid along with developing a sweat after just a couple of minutes and holding a conversation at this point may be difficult
Overexertion Intensity Level: Beware of overexertion! If you are gasping for air or are in physical pain your exercise intensity is probably higher than your fitness level allows. We recommend you back off a bit and begin to build your intensity gradually.
Evaluating Heart Rates: Another way to gauge your exercise intensity is to measure how hard your heart is beating during physical activity, but to use this method we first have to calculate your maximum heart rate. Your MHR is the limit of what your cardiovascular system can manage during physical activity before possible overexertion or injury
Calculating Max Heart Rate: To calculate your MHR start by subtracting your age from 220 – this will give you your highest threshold that is safe for your body. Once you know your MHR, you are able to calculate your desire target heart rate based upon your target heart rate zone. For most people this is a healthy zone in which your heart is being exercised and conditioned but not being overworked
Maximizing Your Results With Exercise Intensity: You’ll get the most from your workouts if you’re exercising at the proper exercise intensity for your health and fitness goals. If you are not feeling any exertion or your heart rate is too low, it’s time to challenge yourself a bit more or to pick up the pace. If you’re worried that you’re pushing yourself too hard or that your heart rate is getting too high back off a bit and begin to build your stamina safely.
**Before starting a vigorous exercise program, be sure to consult your doctor. He or she may suggest a series of tests to ensure you are healthy enough to do so**
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5 Ways to Increase Water Intake!
Most personal trainers and health professionals will always ask you the question, “How much water do you consume?” As if water is a magic substance that is suddenly going to make you feel better and your body function at optimal levels, fun fact IT IS!
The human body is made up of 70% of water and being hydrated does some pretty spectacular things within. Not only are the joints and cartilage within our body made up of 80% water, it also delivers oxygen throughout the body, regulates body temperature, maintains blood pressure, aids in proper digestion, the list never ends!
On average it’s suggested that an adult drinks half of their body weight in ounces which can be a hard task for most — check out these simple tips below to up your water intake leaving you feeling refreshed, hydrated and more mentally focused!
1. Start right when you wake up in the morning!
Once your feet hit the floor it’s time for glass number one! This glass of cold water will not only wake you up but studies show that a glass of cold water in the morning will boost your metabolism, in turn helping you burn more fat.
2. Aim for 8 oz every hour!
Aim to crush 8 oz of water at the top of each hour. Starting with your cold glass when you wake up to boost your metabolism and then keeping up the habit all day. If you wake up at 6AM, by late afternoon you’ll already have the national average of 64 fl oz swimming through your body! You’re on your way!
3. Get an awesome reusable water jug!
We recommend HydroJug! We know it’s hard to get those bottles down, we’re human too! Which is why we recommend a big reusable water jug such as HydroJug (also, helps save the planet with less plastic being used and wasted). Feel free to order through our link here!
4. Flavor your water!
Some people don’t enjoy the taste of water for it can get kind of bland. We suggest adding lemon to your water for it aids with digestion, it’s great for the skin and it freshens the breath! Wins all around!
5. Set a reminder!
We’re all a little forgetful at times and that’s okay! That’s why we have timers and reminders on our phones. Ask Siri to remind you every hour to drink water and it’ll be at the top of your mind throughout the day. You’re going to do great & feel great too!
The bottom line.
Getting in an adequate amount of water is essential for health and we know it can be a bit challenging. By diligently following these five steps above, you’ll be on your way to a healthier happier lifestyle in no time!
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Here at CUTLOOSE® we will always remember the brave men and women who gave their lives to save others in addition to those that were lost during one of our worst days. A day that will remind us of our unwavering unity here in the United States. A day that reminds everyone what we stand for as a country.