Excuse No 1: I’m Too Busy, There’s No Time.
The Solution: Set Priorities! When you make exercise and an active lifestyle a priority, you’ll find the time!  Schedule fitness into your day as you would any other appointment, and you’ll find it getting easier and easier to commit to your workouts.  You can even multi-task with exercise – catch up with a friend on an afternoon stroll, read a magazine on a bike at the gym, or do push-ups and lunges during a TV commercial break.

Excuse No 2: The Gym is No Fun.
The Solution: Go Somewhere Else! Who says you have to go to the gym?  Make exercise about what YOU want to do, not what other people do.  If you like being outside, look for a beautiful trail or park where you can jog.  If you need to have fun, try a dance class to learn some new moves.  If you get bored easily, sign up for that new rock climbing or yoga class you’ve been eyeing.

Excuse No 3: I Feel Fine, So I Don’t Need to Exercise.
The Solution: Exercise Anyway! You may not be ill, but that’s not the same thing as being fit and well.  Exercise has so many benefits, including lower stress levels, elevated mood, and a stronger heart, that it’s hard to find reasons NOT to exercise!

Excuse No 4: I’m So Tired All the Time.
The Solution: Start Slow! Speaking of benefits associated with exercise, increased energy and improved sleep quality are two more on the list.  Start slowly with adding exercise to your day, and then gradually build up to more once your energy levels return.  Try to exercise whenever you feel the most awake, whether in the early morning, afternoon, or evening.

Excuse No 5: I’ve Skipped Too Many Workouts To Get Back Into Exercise.
The Solution: Think Positively! Temporary setbacks aren’t the end of the world – in fact, they happen to all of us!  The trick is not letting yourself get dragged down by negative thinking.  Acknowledge that you slipped up, and that it’s okay, and simply start again where you left off.

What about you – what’s the most common exercise excuse you fall victim to?  How do you convince yourself to exercise anyway?  Leave me a comment – I’d love to hear your thoughts!

Assistance provided by Megan Skinner

1.   EAT ENOUGH PROTEIN. How much is “enough”?  Aim for at least 15 grams at breakfast and 25 grams at lunch and dinner.  Eating enough protein will help keep you fuller longer, and resist the temptation to snack excessively in between meals. Including high-quality sources like lean pork tenderloin, chicken breast, and fish, lentils, beans, quinoa or protein-packed Greek yogurt are all great options!

2.  STAY HYDRATED. Dehydration has been known to be the underlying cause of food cravings, so this one is an easy fix – drink enough water!  Water also helps to keep you full and is one of the keys to detoxing your body. As I tweeted, you can flavor plain water with fruit or veggie slices for a fun twist.

3.  MORE VEGGIES, PLEASE! Eating more vegetables can help you meet weight loss goals in so many ways!  Vegetables are loaded with vitamins, minerals and fibre, and can be one of your biggest assets for getting back in shape quickly.  Adding in more vegetables increases the volume of your food, which allows you to eat more of nutrient-dense foods for less calories.  Try incorporating them into salads, pasta, omelettes, soups or a stir fry.

4.  AVOID AFTER DINNER EATING. Late-night snacking can be an issue for many of us, especially if its done mindlessly while watching television or browsing the internet, since we can forget how much we’re actually eating.  Avoid eating after dinner so you can look fabulous in your bikini on the beach!

5.  STRENGTH TRAIN FOR LASTING RESULTS. Many of us stick to the cardio so much that we may forget about the weight training side of the gym.  Strength training, whether on your own, with a personal trainer or part of a group exercise class, can help you define and shape your muscles to help you get toned and also boost your metabolism for a vacation-ready physique!  If you’re really short on time, focus on your upper body – arms can show definition faster than larger muscle groups.  Try lifting weights 3-4 times per week for at least 30 minutes to see results.

What are your favorite get-in-shape-fast tricks?

With assistance from Megan Skinner

7 Ways to Stay Motivated to Exercise

1)      Listen to music on an iPod or mp3 player while working out. Studies show that music helps you increase the intensity of your workout.

2)      Workout with a friend. Working out with someone else can make things seem more enjoyable.  You can push each other, spot each other, hold each other accountable, and keep each other motivated.

3)      Workout with a personal trainer 1-2x’s a week. Training with someone who specializes in fitness can help you reach goals and hold you accountable.  Since you are paying for their services you will be more likely to keep coming back for more.  It’s like an appointment you can’t refuse! If you can’t afford it weekly, consider hiring one to help you create a challenging workout routine and then using them 1-2 x per month to change it up for you.

4)      Switch up routines ever few weeks to not feel burned out or bored. Try something different or new every few weeks.  Take part in exercise classes at your local gym or join a local running group.

5)      Stay challenged. If working out just for the sake of working out isn’t enough to keep you motivated try to tackle a new challenge.  Try running a 5k, ½ marathon, sprint triathlon, or participate in fitness competitions.  When you have a reason for exercising your motivation can increase significantly!

6)      Go easy and don’t overdo it in the gym. Although you want to make sure you are consistently challenging yourself you  shouldn’t push too hard or overdo it, and give yourself a day or two to rest and recover each week.  Aim to do some stretching prior to your workouts. Preventing injuries is key to being able to workout and exercise at your best.  Take a week off every couple months to let your body heal up to come back even stronger and better.

7)      Keep a few workout items at home and at work in case you aren’t able to make it to the gym or the weather is bad outside. A workout mat, speed bag, dumbbells, cones, resistance bands or a Swiss ball can be a great addition to a home gym.

Remember, exercise is essential for a healthy lifestyle and making things fun and fresh instead of boring and monotonous will keep exercise enjoyable and easy to do.

How do you stay motivated to exercise?