The Most Common Exercise Excuses We Need Stop Making in 2018

The Most Common Exercise Excuses You Need Stop Making in 2018

Did you come up with some goals for 2018? It’s the 1st of the year, and you have to hold yourself accountable. No excuses! Perhaps you promised yourself that you'd live a healthier lifestyle by eating more healthy, more plant-based or by incorporating more cardio or a weight routine into your workouts?

My goal this year is to have a get back into a cross-training routine. I want to be able to do pull-ups and be a tad bit more healthy. These are all realistic and reachable goals; It is the getting their part that is a challenge.  BUT I have a plan and mini goals along the way to accomplish to achieve my big picture goals.

You see, to reach your goals, you need to stop making excuses. I and you both are guilty of them. And, believe me...I know this all too well. I know for my own goals, excuses aren't going to get me the results I want. Even when I'm the most tired and sore, I have to push myself not to let my excuse overshadow my goals, especially in the winter months when sitting at home watching Netflix with a cozy cup of hot chocolate might seem much more appealing.

I'm sure that you've used one of these excuses to NOT exercise:

  1. I’m tired.
  2. I’m hungry.
  3. I’m full.
  4. It’s too hot out.
  5. It’s too cold out.
  6. It’s raining.
  7. It’s Friday.
  8. It’s Monday.
  9. It’s too expensive.
  10. I need to lose weight before I can exercise.
  11. I don’t know what to do when I get to the gym.
  12. Everyone will laugh at me.
  13. I hate going alone.
  14. I'm too busy.

Most of these might sound a bit silly, but I’ve heard every single one of them. Without a doubt, each of us could add to this list as well.

 

 

Valerie Fidan

Valerie is a San Francisco native who gave up the comforts of home to travel the world continuously. Now based in Portland, OR, Valerie is a Social Media Marketing Consultant, helping solo entrepreneurs and small business owners DIY their social media by teaching them the in’s and out’s of SMM. She enjoys health hacking recipes, a good cocktail, yoga, hikes, live shows, puns & dad jokes.

Jillian Michaels' Best Fitness Tips of All Time

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Jillian Michael’s, the so-called "toughest trainer in America," has plenty of tips and advice that can help you become the healthiest person you can be. She might not seem like the gentlest person you’ve ever come across, but she is full of health, eating and fitness tips that can aid you drop weight and get in shape. Want to know what she says works the best? I've collected her best tips to get you motivated. Get ready to look and feel great all the time.

Jillian Michaels' Best Fitness Tips of All Time 2

1. "Make it a positive experience."

This might be the smartest thing Jillian has ever said. When you frame things the right way, you change your entire perspective. Not just mentally, but on how you look at getting fit and healthy. Instead of saying you “have to” work out or you “can’t” eat that food, put a positive spin on things. Stay positive Say “I get to run today,” or “I’m choosing not to eat that today.” You'll start to see a healthy, lifestyle change quickly. Easy, right?

2. "Have an Orange Every Single Day."

Luckily, oranges taste good and are easy to find year-round, so this shouldn’t be a problem for you. According to Jillian, the vitamin C in oranges helps block cortisol production, which is a hormone that leads to fat storage within your body. Any citrus will do, so mix it up with grapefruit, lemons and limes if you want to.

3. "Drink more water."

Like every single trainer and fitness motivator out there, this is something that Jillian tells many of her clients because it works. Staying hydrated helps keep your body from tricking you into thinking you’re hungry when you’re just thirsty. Getting plenty of water also boosts metabolism, which helps you burn calories and stay fit and trim. Get yourself a cute water bottle and take it with you everywhere you go. Just be sure to wash it regularly to kill germs and bacteria.

4. "Allow Yourself to eat out."

The great thing about Jillian is that she would never tell you that you have to give up the things you love. Yes, you can certainly go out to eat if you are trying to get healthy, but you have to do so with caution. Jillian suggests looking online and making a healthy choice before you get to the restaurant, then ask for substitutions as needed to ensure that your meal is healthy and in line with your goals.

5. "Go to bed."

Sometimes the best way to end a tough day is just to call it quits and go to bed. Turns out that getting enough sleep is vital if you want to stay slim and healthy. Being too tired increases the amount of hormones that drive hunger. So not getting enough shut-eye can lead you to overeat and make poor health decisions during the day. Jillian tries to get at least 8 hours every night and suggests you do, too.

6. "Change Things up Often."

If you do the same workout all the time, you will get bored, which can lead to throwing in the towel and giving up your health goals. However, mixing things up from time to time keeps exercise exciting and challenges your body in new ways. She also suggests targeting more than one muscle group at a time so you can shorten your workouts but rev the benefits.

7. "Follow the 80/20 Rule when It Comes to Eating."

This rule says to eat great 80 percent of the time and allow yourself to indulge 20 percent of the time. Depriving yourself only leads to binge eating. Letting yourself have a treat now and then is an excellent way to stay on track and still enjoy your favorites.

Which of these tips is your favorite? If you're looking for some amazing healthy meals, follow my instagram: @valeriefidan

How To Change Your Body Composition From Skinny-Fat To Lean & Strong

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I'm sure you've heard the term "skinny-fat." Being skinny-fat is very common among women and men alike. And, you're probably wondering what skinny-fat means? While you have a thin, lean appearance and look fit in clothes, you actually have low muscle mass and a high body fat percentage. So, a normal BMI but high body fat percentage. I knew this all too well and used to fall in this category. strong not skinny letsregale.com

Often skinny fat people don't have to lose a ton of fat, but they need to gain quite a bit of muscle to compensate for their body fat percentage. This could mean gaining weight from a scale perspective. But, how do you get rid of your own skinny-fatness?

There are risks to being skinny-fat

In our culture, it's tempting to embrace simply being skinny because, based on appearances alone, you look great. But appearances are not everything. Just as being obese comes with an array of health risks, having too much body fat and too little muscle poses similar risks. High blood pressure, high cholesterol, high blood sugar are all risk factors for many diseases. While the amount of fat might not be high, it could be tucked away as visceral fat, which means it's dangerously surrounding your internal organs. Just remember that looks can be deceiving and a crappy diet composed of processed sugar may not be showing up on your waistline but instead could be wrecking your health overall.

Cut Back on Cardio

One of the causes of being skinny-fat comes from too much cardio. It may seem counter-intuitive but burning too many calories while endurance training will burn fat as well as muscle. Muscle is a highly efficient source of energy, and if you're burning too many calories, not eating sufficient calories and neglecting resistance training, you're not going to see gains in body composition. A lot of cardio is a great if you need to lose a lot of fat but not good if you want to reverse your body composition.

...And Focus On Resistance Training

Instead of focusing on endurance training, turn your energy and focus to resistance training. This includes lifting free weights, using weight machines, and classes like TRX or megaformer sessions that involve strength training and isolated muscle movements.

Lift Heavy

We, women, are afraid to lift heavy weights because of the fear of bulking up or possible injury. Rest assure that you're not going to end up looking like John Cena or the Incredible Hulk by lifting. With proper guidance, there's no reason to neglect to lift. Women will not gain bulk without extreme dedication and diet supplements (including steroids). Lifting heavy builds muscle, not just strength. Building lean muscle will amp up your metabolism, and your body will be much more efficient at burning fat. If you're interested in gaining muscle, lifting is the way to go.

Calculate and Eat Your Macros

Have you heard of the 80/20 rule? This is especially true with diet and exercise. Diet is 80% of the effort and crucial when changing your body composition. You need healthy carbs for energy, protein to keep and gain muscle, and fat for proper nutrient absorption. Don't stress too much but make sure you're getting a suitable amount of each macronutrient at meal time for your specific needs! Also, remember that calories are just as important and too little means your body will burn muscle for energy, reversing all your hard work. Not sure how to calculate your macros? Here's a great resource for this very purpose. Calculating them, you'll probably be surprised at how undernourished you are.

Measure The Inches And Not The Lbs.

We are all guilty of being slaves to the scale. Stop it! Seriously. Through that shit out the window. Why? Because what the scale says isn't the end all. And, it's not a great way to track your efforts. When you're on a fitness journey, specifically one that's focused on gaining lean muscle mass to be healthy and toned, you're going to most likely gain weight. You see, muscle weights more than fat and takes up less room to store. Instead, focus more about how your clothes fit and the changes you see in your body. You can lose 2 inches around your waist, and thighs yet weigh the same on the scale.

Focus On Different Muscle Groups

It's easy for us women to forget to tone and strengthen certain muscle groups. Particularly the arms, shoulders and back. The traps are the massive muscle group along your shoulders and upper back, which help keep you upright and effect the range of motion in your shoulders and neck. Don't neglect any muscle group as they are all important in how your body moves and performs basic functions

So there you have it, some important ways in which you can change your body composition from skinny-fat to lean and strong. Do you have any fitness tips to add? Share them with my on Instagram by tagging your photos with @valeriefidan!