15 Great Excuses Not to Form the Fitness Habit

Leo Babauta writes:

Lots of people know they should be getting fit, but they can’t seem to find the time to form the fitness habit.

And while I understand this completely — I was stuck in overweight, unhealthy mode for years — I think it’s useful to take a look at the justifications we give ourselves to put it off.

I put things off because I didn’t have time, or energy, or I had too many family commitments, or not enough motivation, or work kept getting in the way, or I didn’t feel good enough to run, or I was sick, or other people would make things difficult, or I didn’t have the money for a gym membership … you get the idea.

But I’ve learned to kill all the excuses. Or to put it less violently, I’ve found loving ways to let them go and embrace the joy of a fit and healthy life.

I did it with six kids and a wife, a full-time job (and now my own business), a ton of family and work commitments, freelancing on the side, building a blog on the side, while writing various books … and so the excuses were ultimately meaningless.

Why might you be putting things off? Let’s look at the justifications, and try to blast them.

Full story at:  » 15 Great Excuses Not to Form the Fitness Habit :zenhabits

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Mission accomplished

Can I tell you again how much I love Endomondo? 5 months ago I was not exercising and my life was showing it. Now, thanks to this handy app, I can look back and see that I am making progress. On the 20th of this month I saw that I had already equaled last month’s output so I made a goal to hit 200 miles of exercise for July I reached that objective.

Almost 50,000 calories equaling almost 100 hamburgers slain! For some reason, being able to look back and visually see my progress and getting all these numbers really helps motivate me. Endomondo is kind of like a coach, too, and a riding partner because I frequently use it to race against myself or the clock to get more out of my ride.

I have not yet reached Nirvana, however, I am making progress thanks to a better diet, a lot of bike riding, and Endomondo…


Your Body: One Year From Today

One of my favorite quotes in working with clients is “A year from now you’ll wish you started today”. Along those lines, Craig Harper writes:

If you’re serious about changing your body, and more importantly, keeping it that way, below you’ll find some relevant, valuable and potentially-transformational questions. They are the type of questions that I ask anyone who comes to me for coaching in this area. Keep in mind that transformation lives in the doing, not just the knowing, so if you’re in need of a physical overhaul, or maybe just a few minor modifications, take some time to answer the following thoughtfully and courageously.

What do you want your body to look, feel and function like one year from today (be specific)?

What do you need to do practically, to make your goal a reality?

What happens once your motivation subsides (it will)?

What happened last time you tried to change your body?

Why and how will it be different this time (if nothing changes, nothing changes)?

What’s your optimal exercise strategy (based on your genetics, age, goals, fitness, injuries, etc.)?

What’s one simple thing (that will make a difference) that you can change today?

What happened over the last 365 days (with your body)? Why?

Are you genuinely prepared to do the work (and to keep doing it), or do you just like ‘the idea’ of a different body?

Do you need to change your relationship with food? If so, how?

Do you have an accountability system? If so, what is it?

When it comes to the practical change-your-body variables (food, lifestyle, exercise, time management), what are your ‘non-negotiables’?

As I’ve said many times before on this site, when we ask better questions and we’re genuinely committed to change, we make better decisions, do better things, produce better results and our reality shifts.

Statistically, we know that, despite their conversations, declarations and intentions, most people won’t improve their health or fitness over the next year. Some will, most won’t. Of course, they can change and they want to change, but sadly, they won’t. Like the majority of our ever-expanding population, some will continue to get on and off the weight-loss merry-go-round, all the while complaining about their genetics, the weather, their sore ankle, their limited time and their exhausting schedule.

And then they’ll wake up and it will be July 2013.

Today, I challenge you to be in the minority.” via Your Body: One Year From Today.

When I read things like this I used to feel guilty — now I’m happy I’m on the right path! I started power walking in March and now walk, run and bike ride; thanks to Endomondo, I know I’ve put in over 500 miles in all three since I started…

I’ve lost over 100 pounds with Atkins in the past 10 years but gained 75 of it back because I don’t believe that Atkins is sustainable or healthy based on my experience. I’m sorry to tell you there is no substitute for eating better and exercising more…

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Thanks to @endomondo…

…as of the 20th of the month I’ve already equaled my workout mileage for last month and tripled my output over March [although that is a walking vs bicycle thing]. I’m pushing for 200 miles this month. What’s your goal?

Click image to enlarge…

…and thanks, Endomondo! These metrics really motivate me for some reason…

23 Healthy Salads Nutrition Experts Eat

Salads have so much potential –though that’s not always a good thing. Topped with fresh vegetables, lean proteins, healthy fats, and homemade dressing, they can make the perfect nutrient-packed meal. But when words like “buffalo,” “bacon,” and “blue” are involved, their real potential is for packing on pounds. Thankfully, you don’t need to nosh solely on plain lettuce leaves to stay slim and healthy. We asked top nutrition experts to reveal their favorite recipe for a hearty, healthy salad. Their answers were even more mouthwatering than expected. Check out all 23 expert’s meal ideas—and try not to drool!” via 23 Healthy Salads Nutrition Experts Eat Slideshow | LIVESTRONG.COM.


Skip The Gym: Health Benefits Of Outdoor Exercise

This article got me thinking about exercise…

Some people swear by the treadmill. Others can’t wait for the warm weather and the opportunities for outdoor exercise that come with it. But while you might think it comes down to personal preference, there’s a small body of research that suggests outdoor exercise might have even more health benefits than a trip to the gym.

The most recent study polled nearly 2,000 active participants in the 2008 Scottish Health Survey and found that outdoor physical activity had a 50 percent greater positive effect on mental health than going to the gym. The researchers, from Glasgow University, found that walking, running, biking and other outdoor activities through green space lowered stress, The Telegraph reported.

It’s not the first study to suggest outdoor exercise boosts mental health, but lead researcher Richard Mitchell, Ph.D., told The Telegraph that while the results themselves aren’t surprising, the extent to which outdoor exercise beats out indoor activity is. “I wasn’t surprised by the findings that exercise in natural environments is good for your mental health, but I was surprised by just how much better it is for your mental health to exercise in a green place like a forest, than in other places like the gym,” he said. “The message to doctors, planners and policy makers is that these places need protecting and promoting.”

A 2011 study found that outdoor exercise was associated with greater decreases in tension, confusion, anger and depression when compared to indoor activity. And a 2010 study found that even just five minutes of exercise in a green space can improve mood and self-esteem, the BBC reported.

But there are other reasons to take your next sweat session outside. Click through the benefits below, then add your personal reasons for exercising outside in the comments!

For more on fitness and exercise, click here.” via Skip The Gym: Health Benefits Of Outdoor Exercise.

You don’t see this kind of stuff on the elliptical at the Y:

Here’s part of my story; for years I blamed my fat ass on the ‘fact’ that the Y was 18 miles away and I couldn’t afford an elliptical machine. I used to be a runner until I herniated a disc in 1990 and since then, I let myself get overweight because nothing else matched the benefits I got from running. Enter an inexpensive application for my Android called Endomondo Pro. People get motivated to exercise in different ways. I need to compete against myself and I need to see that I’m making progress; Endomondo helps with both and more…

Back in March, I was 15 lbs. heavier and had a waist size that was two inches bigger. I turned to exercises that I could do anywhere at any time instead of relying on the elliptical machine far away up in Sturgeon Bay. Later, when the weather got better I added biking to power walking and thanks to Endomondo I know that since I’ve started, I’ve had 99 exercise bouts and my workout time and distance [thanks to the bike] is steadily increasing:

Endomondo challenges me by giving me details stats of my workouts like this, too:

Thanks to Endomondo, I know I’m making progress; yesterday I shattered my PR for a 10 mile bike ride by almost 5 minutes which is more than a 10% reduction in time. This, for reasons I don’t really understand because of the way I’m wired helps ME to stay motivated and looking forward to exercise every day. Thanks to Endomondo, I’ve also learned that it takes me only 3-4 minutes longer to get to work by bike than by car, so why not take the bike? I show up more alert anyway!!!

It made me laugh this morning to know that at least one other person I know is using Endomondo well. David Kanigan writes about his challenges with Mr. Endomondo over at his blog:

3 miles out.  Mr. Endomondo tells me I’m 8 seconds ahead of yesterday’s pace.  (OK, momentum is now shifting.  I fumble around to find AC-DC on a playlist.  No more shuffling or fumbling around.  AC-DC is going to bring me home the last 2.5 miles.)

4 miles out.  Mr. Endomondo tells me that I’m 45 seconds ahead. (AC-DCs Back in Black comes on.

‘Cause I’m back

Yes, I’m back

Well, I’m back

Yes, I’m back

Well, I’m back, back

(Well) I’m back in black

Yes, I’m back in black

5 miles out.  Mr. Endomondo tells me that I’m 65 seconds ahead. (I think I’ve broken Endomondo’s spirit.  He didn’t seem to have the same confident tone with this time check.  Teach you to go messing with me)

via Relaxing Sunday Run… – Lead.Learn.Live..

David, I’m going to suggest you either use Pandora or Spotify to get a more upbeat workout playlist! Oh, and I use the female voice so she’s Ms. Endomondo to me… :-D

Sometime today, I’ll take my 100th trip with Endomondo. Those trips — and the behaviors that surround them — have changed my life for good and for Good…

btw, thanks to David Kanigan for the walk video, too…

Get Your Exercise Without Going to the Gym

We have so many labor-saving devices these days, it’s no wonder we’re all getting pudgy. But, if we could look at everyday activities as exercises that can help us to reach our fitness goals and avoid paying gym fees, we might embrace them as something more positive than we have in the past.

The number of calories you burn during an activity depends on a number of factors, including your body size and composition, your gender and your age. It will also depend of the length of time you spend doing the activity but there’s no question that you can get your exercise without going to the gym.

via Get Your Exercise Without Going to the Gym.

I used to use living 18 miles from the Y as an excuse for being a fatass — another excuse was that the weather in Algoma sucks 7 months out of the year. I decided to stop making excuses and start power walking at 4.5mph, cycling at 15mph [weather permitting] and doing yoga — YES. Yoga! Deal with it…

Here are the most important tools in my smartphone arsenal: