Being in the fitness industry and working with thousands of people from all over the world, I think I have pretty much heard of all the excuses in the book when it comes to getting in a workout. Trust me, if you look for an excuse, you will always find one- valid, no so sure…
As a busy mom, I get it, we do have plenty of excuses we can allow to get in the way of our goals BUT not if we learn how to overcome them.
When we learn to become excuse breakers and not excuse makers, that is when you will start digging into REAL and LASTING results.
Here are the common excuses that come up …
I don’t have what it takes.
I don’t have equipment.
I have NO time.
I don’t know where to start or find the motivation to get started.
I cannot afford to go to a gym, much less a trainer.
I don’t have the support at home.
I haven’t been able to find something that I can actually maintain.
I’m a busy mom and things are no longer about me.
These are all great excuses but not great enough to let them stop you. Let’s overcome each and every one and I am going to show you how.
The funny thing about exercise is that it can actually give you MORE energy! All it takes is getting started and suddenly you feel super charged. Can you recall a workout that you left feeling even more exhausted than you started? Of course a good sweat session leaves you beat but typically you feel on top of the world and ready to take on your day vs. wanting to crawl into bed.
The key is getting started. A quick mantra I use all the time is 3-2-1-GO! Next time you aren’t feeling up to a workout (or anything for that matter), use this little countdown then get to work.
If you find this isn’t working, consider your sleep and eating habits. Are you getting enough quality sleep? How about your diet… have you let the processed foods and sugary treats creep into your diet?
3-2-1 Go and if that does’t work for you, check your sleep habits and diet. If you are getting enough rest and eating for purpose with lots of lean protein, complex carbs, good fats and veggies, “I am exhausted” is an excuse we need to break.
We all are tired. We all have a lot going on but remember exercise gives us the energy we need to get what we need to get done so get after it and thank yourself later.
I don’t have what it takes – like she does…
STOP. We must stop comparing ourselves to others. This is our journey and unique to us.
Everyone has to start somewhere. You may be on chapter 6 while someone next to you is on chapter 22. You do NOT know what someone else’s story is or what their limitations or lack of limitations are so don’t give any energy on anything else but your actions and your journey.
Everyone’s live situation is different. Everyone’s goals are different and everyone’s bodies are completely different machines. Show up for you and take action for YOU, regardless of the person next to you. Bring all your focus and energy back on you, your goals and how you can be a better version of you each and every day.
Comparison is the thief of joy so don’t let it steal your smile. You vs. You remember that. If “I don’t have what it takes like she does” is one of your excuses, STOP right there because YES YOU DO! We all have the SAME potential, it is what we do with it that makes all the difference.
I have no time
Nobody has time. It boils down to how efficient you are with your time and what your priorities are. If you want it bad enough, you will find the time. We all have the same 24 hours in a day but it is up to us to prioritize how we use up those 24 hours.
If I told you that if you could carve out 20-30 minutes of YOU time, you could reach your goals and show up differently for yourself and those around you, would you show up?
Don’t think that you have to spend countless hours working out to reach your goals because it couldn’t be further from the truth. If time is of the essence, long drawn out gym days just aren’t for you and quick and efficient home workouts are! Save on drive time + because you have less time you work harder during that time. Talk about efficient and effective all the way around, WINNING.
The time excuse gets to me because if you want it bad enough, you will find the time and when you do, that time will allow you to be more efficient with the rest of your daily to do’s.
I don’t know how to use gym equipment
When you step into a gym for the first time it can be overwhelming.
Ladies, I want all of you to feel confident enough to get your workout DONE. The gym shouldn’t be a boundary to reaching your fitness goals!
If you aren’t sure how to use equipment at the gym — ask someone there who does, like your trainer.
My BBG Stronger program is a good introduction to gym workouts for beginners.
When you use the program in the SWEAT app, each exercise has step-by-step instructions, as well as a video of me demonstrating the exercise which you can watch as many times as you need to.
This means that even if you’ve never lifted a weight or used a leg press, you can learn how.
I don’t have much equipment
You do NOT need a lot of equipment to get your sweat on!
If I can’t get to the gym, I will often just grab one piece of equipment like a step and create a workout around it. You can do this with so many simple pieces of equipment like this jump rope workout for beginners.
You can find more workouts that require minimal equipment on my Instagram.
My BBG program is perfect if you don’t have much equipment. You can find out how to substitute household items in place of equipment on the Support page on my website, if you don’t have equipment at home.
I don’t have time
Some of the most effective workouts can be done in under 30 minutes — think high-intensity workouts like the ones you’ll find in my BBG program.
My workouts are all 28 minutes, so there’s no excuse why you can’t get them done.
If you are short on time, I also have “Quick Workouts” that you can choose to complete in place of the resistance sessions in the SWEAT app — they are only 15-20 minutes long.
Remember ladies, if something is important to you — you can always find time!
I’m not feeling motivated
Motivation may come and go — that’s why you shouldn’t rely just on motivation to reach your fitness goals.
You’ve probably heard me say this before. Being healthy is a lifestyle, so creating habits that you can stick to is the key to long-term success.
If your motivation is low, try breaking one big hurdle into smaller, mini-hurdles that feel more approachable.
When you feel like giving up, sit down for 10 minutes and plan your week — it can be as simple as writing a list in your notes on your phone or putting together a playlist of your favourite songs on your lunch break.
Reach out to a friend or family member to see if they want to work out with you so that you can keep each other accountable.
If you don’t have anyone in your family or friendship group to work out with, join a group fitness class! This is a great way to make new friends and connect with people who can motivate you.
The BBG Community often hold meet-ups that you can find on Instagram or Facebook.
I can’t afford a gym membership
You don’t need a gym membership to work out. You can do exercise anywhere you have enough space to move — indoors or outdoors!
There are even activities you can do that don’t rely on equipment, like the bodyweight exercises I use in my BBG program.
Think back to your physical education class at school and how you would utilise the yard for exercise — I used to do shuttle runs as a warm up when I played basketball. Cardio is perfect because it gets your body warm quickly and doesn’t require a gym!
There are so many ways to stay active outdoors, choose one that makes you feel your BEST and if you have kids — get them involved too!
It’s that ‘time of the month’
Every woman has a different experience during their period, but you CAN exercise if you feel up to it.
Dealing with cramps, mood changes and bloating can make you feel like skipping your workout. While you might feel like laying on the couch with a hot water bottle, you will probably feel better after a little light exercise.
Exercising during your period can help to improve your circulation and digestion, which can be helpful for relieving cramps and bloating.
If you feel up to exercising during your period, it’s possible that you might not feel like training as you normally would. This is completely normal!
The best way to get through this is to lower the intensity of your training by reducing your weights or your perceived exertion for each exercise.
Some exercises that you can try include low-intensity workouts, like walking, cycling or a slow jog.
I don’t know where to start
No one is born knowing how to do something they have never done before.
Really think about your goals for the year ahead, set a goal and work out how you’re going to get it done.
Make sure that your goal is specific and then list the steps that will help you to achieve it. For example, if you want to improve your strength, you might plan: how many times are you going to train, what program are you going to do, what time are you going to train and when is the best time for you to eat around your workouts.
Plan every day too — have your gym clothes, drink bottle and bag ready for the next day. Make sure to have EVERYTHING you need to achieve your goals, rather than just winging it and hoping that you’ll somehow get there.
When you are organised for your workouts, you will be less likely to make an excuse to skip them.
I’m going on holiday
I don’t stop training when I’m on holiday!
My BBG workouts are under 30 minutes, so they are PERFECT to complete when you’re away.
As I mentioned earlier, even if you only have one piece of equipment, it can still be utilised in an effective session. A resistance band can easily fit into your hand luggage on the plane and so can a skipping rope!
If you’re going on a relaxing vacation near a beach or mountains, go for a nice long walk or exhilarating hike!
I don’t enjoy exercise
Find the exercise that’s right for YOU! You will be less likely to do your workout if you don’t like it.
If you have been following me for a while, you would know that I am not a fan of running. It’s not that I don’t think it’s an effective form of training — it just doesn’t work for me.
I recommend changing the style of training you are doing if you are only doing it because you think that’s how you will get results — not because you ENJOY it.
I love walking because it’s something I can do at any time. If the sun is shining, I can take Arna out with me in the stroller for a walk, or if it’s not, I use the treadmill and watch Netflix.
Some different types of LISS that you can try include swimming and cycling.
And if you haven’t found a style of training that you love yet — keep trying!
You can overcome anything you put your mind to
If you want something enough and you work hard for it you can achieve anything — remember that!
It’s called a health and fitness journey for a reason — progress takes HARD WORK and is different for EVERY BODY.
Appreciate your body for what it can do. It’s not about how many reps you can do, it’s more about that you continue to show up for yourself every day.