How To Avoid the Grind of Summer Exercising Outside


Exercising in the summer can be tough with the high temps and humidity. You've got to prepared to can avoid the struggles of exercising outdoors in the heat. You may have days where you debate on opening the front door to head out for your workout because it is just that hot. But, before you throw in the towel and take the day off, prepare this way you can get in your best shape without sacrificing your health. There are several key things you can do to help you well on your way to having your best summer workouts yet and achieving your beautiful beach body this year!

1. Preparation is key

Preparation is key so make sure you drink water the day prior and have a banana for adequate potassium. The potassium will help to aid your hydration and avoid overheating in the summer. So grab that banana! By preparing, you will avoid wiping out in the heat of the day.

2. Dress in cool clothing to prevent overheating.

There are countless brands that create breathable clothing to help you get a great workout in and keep your clothing dry. I usually go for a cool wicking material that takes away sweat. Also, make sure you wear light clothing, so you do not feel attacked by the sun!

3. Remember your sunscreen

As you head outdoors for a super workout, make sure you lather up with sunscreen.Even in the early morning, you can get some strong rays that are damaging to the skin. So, make sure you protect yourself with sunscreen. And make sure you choose a waterproof brand so the sunscreen does not run into your eyes because that can totally sabotage your workout!

4. Less is always More

As for what kind of clothes to dress in when it is super hot in summer, choose what works for you. I like a sports bra and shorts because less is more when the temperatures are high. Find what works best for you and get ready for a great workout!

5. Keep Hydrated

Cheers to better your health and prevent a wipe out in the summer by hydrating for your health. Add a splash of citrus to ensure to enjoy a fresh drink and keep your liquid stores high. This is super important in the warm weather when you will be sweating quite a bit.

6. Refuel with protein

As you complete your workout and feel mighty tired, do not plop your butt on the couch just yet. First, you must refuel. Refuel with lean protein to help restore muscle fiber breakdown from your workout.This will also help you to get back to your workout feeling stronger and less muscle fatigue!

7. Exercise earlier in the day

Rise and shine early to get your workout in before the heat hits. This is definitely is a summer save when choosing to work out in extreme heat. Usually the earlier, the better so get up with the stars! Your body will thank you when you have the ability to perform at your best!

So stop stressing about having to bring your workouts indoors this summer and prepare for the heat. Be smart, dress cool and be ready to conquer a super sweaty workout each day. Get your best beach body this year by working out in the sensational summer sun! You will be so glad that you did!

7 Essential Home Gym Items

What if I told you that creating a home gym won't cost you a fortune. You won't need fancy equipment or shelves of free weights. Don't believe me? Read on. There are seven essential items that I have and use at home, and are items you can use, to create your own home gym. The best part is that they won't take up room at your home, and can be stored away.

1. Dumbbells and/or a kettlebell

7 Essential Home Gym Items 2 Dumbbells are necessary because lifting weights are one of the best ways to burn fat and shape your body. A good weight to start with is 5 pounds, preferably working up to 10 or 12 pounds. If you can also afford to get a kettlebell, then I suggest buying one, preferably at a weight of 20 pounds or higher. Kettlebell are different from dumbbells because you activate more muscles when using them when you use them to do certain variations of exercises. Not sure on where to start with a kettlebell workout? Man vs Weight has a great workout!

2. Resistance Band

Weight-A-Bands Resistance bands are a must-have, particularly if you are always on the move! These can also be used for strength training and will help tone your muscles. Resistance Bands offer a fun way to change up your routine, so you don’t get bored, challenging your muscles. There are also certain exercises you can only do with resistance bands which are incredible for toning up the glutes.

3. BOSU Ball

7 Essential Home Gym Items Ah! The BOSU ball. Ths is one of my favorite fitness its. It is versatile and a great addition to any home gym. BOSU stands for "Both Sides Up" or "Both Sides Utilized." It's got a flat platform on one side and a rubber dome on the other (resembling half an exercise ball), and it can help you improve your balance and flexibility, sharpen your reflexes, and reshape your body. Virtually any workout can be enhanced by incorporating the use of a BOSU ball because it requires you to use more muscles to stabilize your body, it means your workout will be more intense, making you burn more calories, too.

4.Exercise ball

7 Essential Home Gym Items 4 An Exercise Bal because it can both be used for stabilization movements and again, as a new way to challenge your muscles. It helps to tone your entire body. It is one of the mostly suggested equipment to improve core strength, stability, and posture.

5. Jump rope

Jump Rope is a fantastic and portable piece of equipment which offers an incredible form of cardio and also a way to tone your arms and legs. I am a huge fan of Michael Olajide Jr, who is the personal trainer of Adriana Lima, and the key component of their training is the jump rope. Seach YouTube fror videos. Many YouTube videos coach you on how to jump rope using variations and jump rope workouts. I also have a great post on how to blast fat by jumping rope.

You Might Also Like... Burn & Firm With Jump Rope (Workout)

6. Sliders

Okay so I am a little biased on this one, but sliders are AWESOME! Slider/Gliding Discs help you mimic moves from the pilates reformer and megaformer movements. They can be used in a variety of ways that challenge your muscle in a new way. Anyone who has bought one and tried some of the moves from my super sliders video can certainly attest to that. The key with these is slow and controlled movements.

7. Foam Roller

A photo posted by Valerie Fidan (@valeriefidan) on

The Foam Roller is your best friend when it comes to recovery and tending to sore muscles. If you are working out regularly, I seriously encourage you to spend on a foam roller. Not only is it affordable, but using a foam roller is like having a massage. A foam roller is a form of self-myofascial release, which essentially means that you are rolling out the knots in your muscles which can become very tight with exercise and can cause your limbs to look slightly bulky.

So there you have it! With these seven essentials, there is no way you can't reach your fitness goals. Look online, read magazines, seach Instagram, buy workout DVDs so that you can get ideas for what moves to do using these specific fitness pieces.

What You Should Be Eating & Doing For More Muscles

What You Should Be Eating & Doing For More Muscles
What You Should Be Eating & Doing For More Muscles

Ladies, don't be afraid of building muscle. We need this in order to look lean and toned.

Muscles are beautiful. They give shape and definition to our appearance. However, the strength and power do not come so quickly, and by tweaking a few things in our everyday routines, we can build leaner, stronger and more muscle.

So, how do you go about doing this? It comes down to two factors: fitness and diet. And, out of the two, diet is the most important. Think of this as the 80/20 rule: 80% diet, and 20% fitness.

Diet? Yes, it is often neglected, and it can't be avoided. Nutrition plays a critical role in muscle growth and recovery. What you take into your body does matter.

One of the fundamentals in muscle health is the macronutrient, protein. Protein is essential for the repair and recovery of muscle. Without an adequate supply, your body will compensate by taking if from the muscle you already have, and you will, in fact, lose muscle. WHAT! Yep! Your body will get what it needs in protein from your own muscles. So it is important that you take in more protein to feed your muscles and allow them to grow stronger.

How much is enough? The average female should consume 0.4g protein/lb body weight a day. That number can fluctuate based on gender and activity level. Very active athletes should increase that amount to 0.6g-1.0g protein/lb body weight a day. But, don't go overboard with protein because after your body has met its requirements, the body uses protein as a fuel, as if would for carbohydrates. If you take in more protein or carbohydrate than you need for muscle production or fuel, the body will store the excess as fat tissue. Some researchers have examined excess protein intake (more than 4.5 g/lb body weight per day) and are concerned that there may be possible health concerns with this type of diet.

Where can you find healthy sources of protein and add it into your diet?

The truth is we live in a carbohydrate-fueled society, and it is easy to not include protein in your daily meals. The best way to add protein to your diet is to be sure every meal you eat during the day has added protein.

Food High in Protein

  • Lean cuts of beef, poultry or fish
  • Eggs, legumes, beans, peas
  • Dark leafy vegetables like spinach and kale
  • Nuts and dairy
  • Protein powders, both plant-base & whey

By eating protein with good complex carbohydrates (think darkleafy greens, quinioa and oats), you can increase the absorption of protein into the blood stream and to your working muscles. An example of meal that is balanced muscle food: 3oz. Chicken, 1-cup sautéed kale or spinach, 1/2-cup mixed berries.

Now, let's talk about the second part which is fitness.

To build muscle, you must work the muscle. When you weight train, you create small tears in the muscle and as it repairs itself it becomes stronger. These “tears” can be caused by high repetitions or larger amount of weight.

Here is a simple workout for arms and legs to build muscle.

  • Triceps Dips 5 X10 repetitions.
    • Rest between each set of 10.
    • Increase number of sets or repetitions to make more difficult.
    • Goblet Squats 10X10.
      • Rest between each set
      • Hold a weight like a kettlebell or dumb bell.
      • If you increase weight by a lot, then decrease the number of repetitions to 5.

So there you have it. Some sound advice for building muscle. 

This Is Why LISS Should Be A Part Of Your Workout Routine


As I'm sure you know, cardio is a key element of a good fitness routine, but HIIT (High-Intensity Interval Training) is intimidating. And, I’m sure you've heard the term “LISS.” For those of you who don’t know what it means or why it is so beneficial for you, I’m going to explain it in this blog and why it's beneficial. This Is Why LISS Should Be A Part Of Your Workout Routine

LISS stands for Low-Intensity Steady State cardio. As its name suggests, it is any form of low-intensity cardio where you maintain the same pace for a set period. This is running about 65-75% of your max heart rate for an extended period. For most people this means a slow jog or very fast walk. This period is usually marked as anywhere between 30 and 60 minutes. When thinking about HITT versus LISS, it’s pretty much a sprint vs. a marathon.

This is completely different to HIIT, which focuses on quick bursts of cardio followed by a rest period. This type of cardio raises your heart rate fast and can cause an “after-burn effect”, where your body continues to burn fat even after you have stopped exercising. While HIIT can be great for burning fat and calories in a short amount of time, I do not recommend that it be the only type of cardio you do as part of your exercise routine.

LISS Builds Fitness Levels

If you are looking to build up your fitness or haven’t exercised in a while, LISS is an excellent way to do this. Not only is it simple to do, but it is an easy addition to your exercise routine. This is because LISS does not place a lot of strain on your body, and may be done several times per week.

Example os LISS

LISS is great because it can be done in or out of the gym; Pretty much anywhere. You could go on a brisk walk around your town, or a comfortable bike ride, or you could utilize some equipment by having a gentle session on a rowing machine, stair machine or elliptical. Another great example of a full body LISS would be to spend some time in a swimming pool, having fun while also working out.

Why Is It So Popular?

There are three main reasons why LISS has become so popular in recent years. The first is that it is perfect for fitting in as a form of exercise that #people can do on their ‘rest days’ for HIIT. The second is that it is not intimidating in the slightest compared to more active and intensive workout regimes. And, third is that it appeals to those who would class themselves as ‘lazy’ because the low effort of the exercise shines over the fact that you have to commit to extended period of time.

Does LISS Work?

To put it simply, yes, it does. When maintained as part of a healthy, balanced diet and fitness, LISS can be just as good for your as any other kind of regular exercise. The trick is not to cut corners and commit the time to these extended periods of lower intensity exercise.

It Is Great For Recovery

If you have had a few tough training sessions during the week, adding in another HIIT or resistance session may not be the best idea for your body. LISS can be an excellent way to still fit exercise in because it is low impact. Its low-impact intensity means that you are unlikely to hinder your recovery by training over the top of sore muscles. LISS can help to increase blood flow to damaged muscles and reduce post-workout stiffness.

You Can Do It Often

If you complete your LISS exercises correctly and don’t put any unneeded stress on your body, there is no reason that you shouldn’t do it every single day. The more you do it, the more it will become routine, and once something is a habit, the day feels weird if you don’t do it, not if you do.

If you are used to high-intensity training, then LISS is the perfect complement for when you want to work out that day, but your body is still in slight recovery from your more intense efforts from the day before. It’s a great way to stay permanently active.

Although the benefits may not be the same as HIIT, LISS is still a worthwhile addition to your workout routine.Do you incorporate LISS as part of your fitness routine?

7 Post-Workout Mistakes You're Probably Making

Maintaining a healthy and fit body doesn't only take place inside of the gym. There is that 80/20 rule... 80% nutrition, 20% fitness. But, within that there are other factors that play a critical role. 7 Post-Workout Mistakes You're Probably Making

Any trainer will tell you that real progress happens after you hit the gym. That's the time when your muscles are recovering and rebuilding. But are you undermining your own efforts? Here are the most common post-workout mistakes you're probably making.

1. You're Forgetting To Stretch.

Nothing is worst than having a painful muscle cramp to remind you of a great workout. The best way to prevent cramping from a workout is to warm up and cool down by stretching before and after you begin to exercise. Make sure to listen to your body and pay attention to your body's limits, so you won't over-stretch and pull a muscle.

2. You're Neglecting The Power Of A Foam Roller

Foam rolling after a workout can likely help you with improving flexibility, increasing blood flow, and help loosen up those stiff knots in your muscle tissue. Try using a foam roller before you begin your cool down stretches to help soothe and relax those tense muscles than can lead to those annoying cramps.

3. Skipping the Cool Down

Cooling down is a vital part of your post workout routine. Your body needs to get gradually back to its normal heart rate. It is great to use your cool down routine to focus on the area of your body that you were exercising. You can never go wrong with a slight jog or fast paced walk on the treadmill for 5 minutes.

4. Forgetting to Replenishing What You Sweat Out

Keeping hydrated is important. Your body sweats to cool itself down but in the process, you are losing valuable nutrients, minerals, and vitamins. Rehydrating before, during and after a workout is one of the best things you can do for your body. Staying hydrated helps maintain body temperature and lubricates your joints. Grabbing a sports drink or a glass of water after a grueling workout can help keep you energized and feeling good. But try not to go overboard with the sugary sports drinks because it can put back on the calories you just burned off. In fact, you can make your own at home.

5. Neglecting to Eat

Eating after you exercise sounds a bit backwards. But, getting the proper foods can give you the right amount of energy and fuel your body needs. If you go too long without eating your body may start to eat away at your muscle tissue which can take away from your tone and definition. Make sure to eat the right amount of fruits, vegetables, and protein and stay away from as many bad carbs (choose whole grains) and unhealthy fatty foods as possible.

6. Not Keeping Track Of Your Progress

Don't be afraid to push yourself each time you start your workout! The best way to do this is by knowing how much you accomplished the last time you worked out. This can be done by timing yourself during certain exercises or aiming to keep your heart rate above a certain number. Using a pedometer is a great way to keep track of your distance and progress when going out for a run. It's okay to compete against yourself, and it be a fun challenge.

7. You Aren't Giving Yourself Enough Credit

Working towards any goal can become frustrating at certain points, but you can't focus on what you haven't done and neglect to give yourself credit for all that you have accomplished. Nothing worth working for comes easy without discipline, and this goes for achieving your desired fitness results as well. Putting your workout clothes on and heading to the gym is half of the battle... finish strong!

Rules For Setting Fitness Goals


Summer will be here before you know it. And, our females know that there are essentially two seasons: the holiday season and bikini season. Rules For Setting Fitness Goals

Now that the last calorie-filled holiday, Valentine’s Day, is behind us, bikini season is in full swing. As you start dreaming of the warm days to come, you might start setting fitness goals that you started at the beginning of the year, but have slowly faded away. Here are some rules to follow for setting and attaining your fitness goals.

Take progress photos

Okay, so this might be a scary step, but watching your body progress is a inspiring experience. It'll keep your motivated to keep going because you’ll want the next photo to look even better. Make sure you have a set schedule for these, such as taking one every four weeks, so you stay on track.

Don't Use Someone else's picture as YOUR goal

It's easy to see look at someone with a great body and feel envious, wishfully hoping that was yours. Everyone's body is built differently. This is what makes us all so uniquely beautiful. But, that also means that your “dream body” isn’t always attainable because of your bone structure and proportions. Instead of comparing yourself to others, only compare your current body to your past body using your progress photos.

Have a goal and a schedule to go with it

Unfortunately, you can’t just lose ten pounds overnight. But over the course of several weeks, you definitely can! Make a schedule for when you’d like to lose three pounds, five pounds, etc. You can even set up a rewards system, for example only shopping when you’ve lost your goal #weight or inches for that month.

Don't obsess with the number

As important as measurements and the scale can be, remember that they don’t own you. Nor, are these numbers proof of your efforts. The more you exercise, the more muscle you gain. You'll be losing fat and gaining muscle, and muscle takes up less room than fat. Even though you’re losing fat, muscle ways more than fat, so you may see the number on the scale increasing or staying the same. Don’t let this discourage you. The numbers should help you, not hurt you in your fitness goals.

Challenge yourself every day

If you feel like a particular workout is getting too easy, try something new. If you aren’t as exhausted after lifting your usual amount of weights or running your typical distance, push yourself a little farther. Taking the easy way out is only going to prevent your success in the end. Honor the fact that you’ve overcome your past battles, and then push yourself a little further.

Don't push yourself too far

There’s a fine line between pushing yourself further and pushing yourself too far. Make sure you always listen to your body before and during your workout. If you are too sore to move, give yourself a rest day for your body to recover. Also, make sure you work your way up, always pushing yourself a little past your limits, but not jumping to the next level.

Stay fully dedicated to yourself and your goals

If you want to accomplish your fitness goals, you need to be entirely dedicated to them. This means being willing to spend money and time for the results you want. It might feel tough at the time, but it will be worth it in the end.

Fitness goals are an excellent way to stay on track and monitor your progress. Following these rules for setting fitness goals will help you even more!

What other tips of advice do you have for women making fitness goals?

Keeping Motivated When Falling Off Track


Over the weekend, I feel like I ate my weight in chocolate. Okay, well not really but it sure seems like that! (Thanks, Valentine's Day!) This lead me to writing this post: falling off track.

I always get asked, where do I start when feeling like I've fell off track? Even those of us with the strongest of willpower may have strayed away from our workouts or regular eating habits. It’s perfectly normal, and we can all relate to this.

It’s still the beginning of the new year, as we are only 1.5 months in. We are all trying to stick to our new years resolutions, whether it is by eating healthier or going to the gym.

If you’ve fallen off course, it is not the end of the world. It sure might seem like it is at the moment, but it’s not. Rather than freaking out, you must recognize that you want to get back on track. Don’t beat yourself up mentally.

Whether the scale is reading higher than normal, or our clothes fit a little snug, you must do your very best to be compassionate and kind to yourself. When achieving any goal, there will be wins, and there will be losses. It’s normal and part of the journey. The right mindset will make all the difference in getting back into our routine. Here are some smart and simple healthy choices that you incorporate and practice daily that will help you get back on track:

1. Stay hydrated and drink water

Choose water as your drink whenever possible. Water has no calories, tastes great, quenches our thirst, helps flush toxins from our bodies, and the list goes on and on. Choose water. All day. Every day!

2. Get back to a regular sleep schedule

Late night parties and pulling all-nighters can lead to poor sleep habits. Poor sleep can negatively affect metabolism. Try your best to get a minimum of 7-8 hours of sleep each night.

3. Write down a small daily fitness goal that includes some type of exercise

If we choose a small goal — go for a walk, get 20 minutes on the treadmill, practice 30 minutes of yoga— especially in the beginning, we have a higher chance of sticking with our goal. The guidelines for exercise suggest 150 minutes of moderate exercise in a week. We can break this time up into small increments and accumulate the minutes throughout our day and week. Which again makes an exercise goal much more achievable.

4. Make healthy snack choices

For many, the 3 pm snack attack hours is the make or break time of day. You've done amazing at eating right and making excellent choices for breakfast and lunch, but the 3pm slump is sabotaging your efforts. Instead of reaching for potato chips in your desk drawer or bee-lining it to the vending machine for a quick sugar-bomb snack, plan ahead. Pack healthy snacks and bring them to work. This will help you stay on track for the rest of the day.

Are you staying on track for your goals/resolutions? Tag @valeriefidan on Instagram to show us your goals! 

The Most Common Exercise Excuses You Need to Stop Making This Year


Did you come up with some goals for 2016? It’s the 1st of the year, and you have to hold yourself accountable. No excuses! The Most Common Exercise Excuses You Need to Stop Making This Year

Did you promise that you'd live a healthier lifestyle by eating organic, more plant-based or by incorporating more cardio or a weight routine into your workouts?

My goal this year is to have a kick ass Muay Thai/Kickboxing routine nailed down. (Don't worry, I'm not planning on fighting in an octagon. I'm just training to look like a badass!😉). I want to be able to do pull-ups, and have a six-pack. These are all realistic and reachable goals; It’s the getting there part that is a challenge. BUT I have a road map and mini goals to accomplish to achieve my big picture goals.

You see, to reach your goals, you need to stop making excuses. And, believe me...I know this ll too well. But, 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 to not let my excuse overshadow my goals.

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. I’m sure each of us could add to this list as well.

Here’s the thing, though, excuses don’t move us forward. Excuses hold us back. They hold us back from experiencing life, and discovering what our bodies and minds can do. Excuses are a fear of the unknown and doubt.

If you look at the list, I can give you an easy fix or two for every single one of them. Don't believe me? Here's a fix to half of these excuses:

Excuse #1: “It’s too hot out.” Can't handle the heat? Then get inside or pick a cool room in your house to workout. Or go to an air-conditioned gym. See, problem solved. What's your excuse now?

Excuse #2: “Its’ too expensive.” Guess what? It's all! Who says you have to go to to a gym or a boutique studio like SoulCycle or BarMethod for a good workout? The days of having to join a gym and paying a ton of money for your workouts are gone. If you have access to the internet, you have access to an infinite resource of exercise videos either through YouTube, Podcasts, Instagram or other free fitness-related private websites. Don’t want to look at a computer screen? Then, grab a friend and go for a run or bike ride. Lay a blanket or yoga mat outside and practice yoga or pilates on the grass. Don't have weights? Not problem. Grab a gallon of water and resistance bands for a kickass weight training routine

Excuse #3: “I need to lose weight before I exercise.” Riiiighhht.... Unless your doctor has advised against exercise because of weight or medical issues, then you can get moving in some way today (not tomorrow.) If weight loss is a goal, then a healthy diet will complement your exercise efforts and your exercise will undoubtedly impact your nutritional goals. There is no magical time to start exercising. Just start today. Plus, how else do you plan on losing weight?

Excuse #4: “Everyone will laugh at me at the gym.” No one will laugh at you. I promise! In fact, no one is paying attention to you. Everyone at the gym is so involved in their own thing and their own exercise experience. Seldom, the hardest part of working out is walking through the doors to the gym or into a studio for a class. I get it. I still get nervous going to a new studio or new gym. Many of us can get very self-conscious in those times when we feel uncomfortable. We might think everyone is looking at us or laughing at us.

Excuse #5 "It’s Friday." Sure, you deserve the day off... from work! Why not try to spin that into a fix to take the stairs everywhere instead of the elevator, park far away from the office in the parking lot, take a walk at lunch, and take it easy at Happy Hour with your co-workers. This way you are getting some exercise, in spite of your Friday excuse.

Excuse #6: "It’s raining." Okay, it's raining outside, but it's not inside. Find a YouTube video or follow a workout routine. Some of my favorites for this are Tone It Up and Blogilates. Both, offer a written out plan as well as a great YouTub channel. Kayla Itsines has an awesome app called Sweat With Kayla that you can do at home.

Excuse #7: "I'm too busy." This is the most common excuse. We are all busy. But if something is a priority (the finale season finale of Game of Thrones, for example), you will make time for it. So, make time for exercise. Try scheduling it into your calendar the same way you plan meetings, coffee dates, or other commitments. Make a commitment to yourself. Give yourself at least 30 minutes a day of better health and wellness. Interval training making your workout quick and sweaty. YouTubers Christine Salus and FitnessBlender offer plenty to pick from.

At some point, we are all going to come up with an exercise excuse. We are... human after all. (Yes. I just quoted Daft Punk.) However, if we want to see a change in our bodies and our minds, we have to shift our mindset towards what we can do and not what we can't do. In fact, take "can't" out of your vocabulary. Try this for 21-days...I promise you your outlook will change.

The next time you find yourself coming up with an excuse--whatever it is--try shifting your mindset to focus on something you can do and think positive.

Focus on what you can do and what's doable. Change your thoughts from the weak excuses to the attainable, positive actions. Only you can overcome your excuses and though it might be hard and a struggle at times. But, your body and mind will benefit unbelievably from the mere act of doing something instead of making up an excuse.

Ultimately, it comes down to how much you want something.

How do you beat your excuses?