Exercise Excuses Busted!

We have all had our battles with the ominous, and sometimes very convincing, exercise excuse as to why we can’t get our bodies moving. But let’s face it…most of them are super lame (notes from your doctor and emergencies excluded). Check out these all too common excuses and why they shouldn’t cross your lips…or your mind…ever again.


1. I’m too tired to work out.

Being “too tired” or tired at all is a reason TO exercise! Exercise has been shown to boost energy levels for up to two full hours after your work is done. Plus, as soon as you start to get your body moving, you get your blood flowing and heart rate up which makes it almost impossible to be sleepy. Next time you are feeling the need for a nap instead of heading to a workout, try the workout first, and then see if you’re still sleepy…bet you wont be!

2. I’m too busy to work out.

Let me translate this excuse: “Exercise is not a priority in my life.” Let’s call a spade a spade, people. If you have time to watch TV, sit around at your kid’s soccer practice, wait for the cable guy, etc, you totally are not too busy to exercise. You don’t have to get to the gym for a great workout. Try this easy-to-do workout that you can do virtually anywhere.

Also, studies have shown that people who get up and work out before their day begins have a higher chance of sticking to a workout than those who workout at other times during the day…so set your alarm 30 minutes early and do a body good!

3. I’m too sore from yesterday’s work out to work out.

Sounds like you got a great workout that really challenged your muscles…yippee! But if you don’t move your body when you are sore, you will become more sore. In fact, a study done at the University of Massachusetts, Amherst, has shown that those who do a light work out the day after a hard workout experience less soreness. So get off the couch and get those sore muscles moving!

4. I never see the results that I’m looking for, so why bother working out?

If this is your go-to excuse, we should probably take a good hard look at your expectations. For instance, if you are a 5’4” woman who is expecting her body to transform into a runway model’s body, then of course you will never reach your “goal.” Exercise should make you look and feel YOUR best. So don’t compare yourself to others.

Also, if you expected to work hard in the gym for 2 weeks and drop 20 lbs, that is also not a realistic goal. Looking and feeling your best requires a commitment to your body through exercise and eating right.

Lastly, let’s remember that exercise is not just about looking good; it’s about what you are doing for your body in both the short and long term. The benefits of exercise are vast and include the following important internal results that you won’t be able to see on your frame:

• Regular exercise prevents chronic disease such as heart disease and osteoporosis

• Exercise helps lower high cholesterol and blood pressure

• Exercise can prevent type-2 diabetes

• Exercise promotes better sleep

5. I’m too stressed and not in the mood to work out.

Lame! Exercise has been proven time and time again to help decrease stress and improve mood. Physical activity causes the brain to release various “feel-good” chemicals that leave you feeling more relaxed and happier than when you began your exercise. Exercise can also help prevent depression…so get that body moving to be a less stressed and happier you!


So next time you are too [insert your excuse here] to exercise, get over it and get your body moving!

Go ahead...stop at that fast food place...and still lose weight!

I’m a realist and know that it might not be possible for people to pack healthy food and eat their pre-prepared food at every meal. Life happens, and when we get busy and get starving, fast food temptations are at every corner ready to derail our healthy eating habits. But it doesn’t have to be a total loss at your nearest fast food place. Just make the healthiest choice possible when faced with a fast food emergency.

Below are some popular fast food spots that offer some of the worst food as far as calories, fat and sodium are concerned, but then also have a few surprisingly healthy choices. Choose wisely and you can survive the drive-thru!

McDonald’s

Order this:

• California Cobb Salad with Grilled Chicken with Newman’s Own Low Fat Balsamic Vinaigrette
• (310 calories, 14 grams of fat)

OR

• Side Salad with Low Fat Balsamic Vinaigrette and a Single Hamburger (no cheese)
• (315 calories, 12 grams of fat)

Wendy’s

Order this:

• Small Chili and Side Salad w/out dressing
• (270 calories, 10 grams of fat)

Taco Bell

Order this:

• Fresco Burrito Supreme Steak or Chicken
• (330 calories, 8 grams of fat)

OR

• Fresco Grilled Steak Soft Taco and Fresco Ranchero Chicken Soft Taco
• (330 calories, 8.5 grams of fat)

Pizza Hut

Order this:

• 2 Slices Veggie Lovers Thin ‘n’ Crispy Pizza (from a medium pizza)
• (360 calories, 12 grams of fat)

KFC

Order this:

• 2 Grilled Drumsticks, Mashed Potatoes with Gravy and Green Beans
• (315 calories, 11.5 grams of fat)

Subway

Order this:

• Any of these 6” sandwiches: Ham, Oven Roasted Chicken Breast, Roast Beef, Subway Club, Turkey Breast, Turkey Breast and Ham, Veggie Delite. You can add all the veggies you want to these sandwiches, but adding cheese, oil, mayo, ranch, etc will cause the calorie and fat content to go up.
• (about 300 calories and under 6 grams of fat)

Chipotle

Order this:

• A Burrito Bol (not a misspelling!) with Black Beans, Fajita Veggies, Tomato and Corn Salsas, Guacamole and Lettuce (VEGAN!!)
• (about 395 calories and 16 grams of fat)

OR

• A burrito Bol with Fajita Veggies, any kind of meat, tomato salsas, guacamole and lettuce (LOWER CARB!)

(about 390 calories, 20 grams of fat, 18 carbs)

Starbucks

Order this:

• Spinach, Feta and Cage-Free Egg White Breakfast Wrap
• (290 calories, 10 grams of fat)

OR

• Chicken and Hummus Bistro Box (LOWER CARB!)
• (260 calories, 7 grams of fat, 25 carbs)

Most restaurants have their nutrition information listed on their website, so if you don’t see your favorite fast food joint up there in my list, get the nutrition info before you have to make a pit stop so that you are armed with the information to make a healthy decision.

Happy eating!