{"id":34444,"date":"2022-02-18T10:30:56","date_gmt":"2022-02-18T17:30:56","guid":{"rendered":"https:\/\/www.betternutrition.com\/?p=34444"},"modified":"2022-02-18T10:30:56","modified_gmt":"2022-02-18T17:30:56","slug":"how-to-make-your-fitness-routine-excuse-proof","status":"publish","type":"post","link":"https:\/\/www.betternutrition.com\/conditions-and-wellness\/fitness\/how-to-make-your-fitness-routine-excuse-proof\/","title":{"rendered":"How to Make Your Fitness Routine Excuse-Proof"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Fitness is hard. Beyond the obvious difficulty of literally working out, forcing yourself to get up early, eating healthy, and squeezing cardio into a busy schedule is no easy task. Add in stressful projects at work, weekly commitments, extra errands or a few days of travel, and pretty soon fitness is out of the picture.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Which begs the question: Is there a way to <\/span>excuse-proof your fitness?<\/p>\n<p><span style=\"font-weight: 400;\">We asked three top female fitness experts how they manage to prioritize fitness and stay in amazing shape regardless of hectic travel schedules, balancing work and family, and running their own businesses. Here are their top five tips to <\/span><span style=\"font-weight: 400;\">excuse-proof your fitness<\/span><span style=\"font-weight: 400;\"> and hit your goals.<\/span><\/p>\n<h2>Ask Yourself Why<\/h2>\n<p><span style=\"font-weight: 400;\">As Krista Stryker, NSCA-certified personal trainer and author of <em>The 12-Minute Athlete<\/em><\/span> <span style=\"font-weight: 400;\">(S&amp;S\/Simon Element, 2020), explains, most people struggle to make fitness a priority simply because they don\u2019t have a big enough <\/span><i><span style=\"font-weight: 400;\">why. <\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">\u201cMost people know they should exercise in order to be healthy, but long-term health is a vague goal that\u2019s hard to prioritize in the moment,\u201d Stryker explains. \u201cAlso, many people create appearance-related goals such as losing weight, building muscle or getting leaner. While there\u2019s nothing wrong with this, research shows that appearance is the least motivating reason to work out.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than focusing only on vague health or appearance-related goals, Stryker recommends digging deeper to figure out how your goals connect to your values. You can do this by asking yourself questions that begin with why:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Why do you want to build a regular workout habit?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Why do you want to lose weight\/build strength?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Why do you want to eat healthy?\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Why do you want to train for a <\/span><span style=\"font-weight: 400;\">5K or triathlon<\/span><span style=\"font-weight: 400;\">?\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Perhaps you\u2019ll discover you feel better and more energized when you exercise, you need a lean, strong body to do the activities you enjoy, your mood, sleep and digestion improves when you eat healthy, and you feel a sense of accomplishment when you <\/span><span style=\"font-weight: 400;\">challenge yourself<\/span><span style=\"font-weight: 400;\">. Find reasons that resonate, and you\u2019ll overcome any excuse.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hannah Eden, founder and owner of PumpFit Club, agrees. \u201cI need exercise for more than aesthetics,\u201d Eden explains. \u201cI make fitness a priority and part of my lifestyle because I understand it\u2019s something I personally need to do in order to feel my best. I need it for my <\/span><span style=\"font-weight: 400;\">mental health<\/span><span style=\"font-weight: 400;\">.\u201d<\/span><\/p>\n<p><em>Related: <a href=\"https:\/\/www.betternutrition.com\/conditions-and-wellness\/fitness\/improve-mood-with-exercise\/\">Using Exercise to Improve Brain Function and Mood<\/a><\/em><\/p>\n<h2>Schedule Tasks<\/h2>\n<p><span style=\"font-weight: 400;\">Workouts and meal prep don\u2019t happen spontaneously. The best way to <\/span><span style=\"font-weight: 400;\">excuse-proof your fitness<\/span><span style=\"font-weight: 400;\"> is to add these important tasks to your schedule, which might mean changing the way you\u2019ve always done things to make fitness a priority. \u201cMy most common excuses to this day are that I want to sleep in or that have other important things to handle,\u201d Eden says. \u201cI have to schedule my workout before the day begins so I don\u2019t allow work\/life to interfere. As a result,<\/span> <span style=\"font-weight: 400;\">I have become an early riser and have built a morning routine that includes my personal workout.\u201d<\/span><\/p>\n<p><a href=\"https:\/\/www.oxygenmag.com\/?s=amber+dodzweit+\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Amber Dodzweit Riposta<\/span><\/a><span style=\"font-weight: 400;\">, creator and coach of Built for Her, takes it even further. \u201cI have my clients schedule their days right down to the final detail,\u201d she says. \u201cWorkouts, water intake, getting protein in \u2014 it\u2019s all written down.\u201d Riposta explains that when you see your day on paper and are able to check items off, it sends positive signals to the brain and encourages you to complete each task. Scheduling these important fitness tasks is the best way to take control of your schedule before excuses can get in the way.\u00a0<\/span><\/p>\n<h2>Practice Discipline<\/h2>\n<p><span style=\"font-weight: 400;\">Even top fitness coaches don\u2019t rely on motivation to get themselves to the gym. Instead, they rely on discipline. \u201cThere is a massive difference between motivation and discipline,\u201d Eden explains. \u201cI have been <\/span><span style=\"font-weight: 400;\">training since 2012<\/span><span style=\"font-weight: 400;\">, and I\u2019d be lying if I said I was motivated the entire time.\u201d Eden admits that sometimes she really doesn\u2019t want to wake up and work out at 5 or 6 a.m., but she does it anyway because of discipline. \u201cWhen motivation fades, discipline shines,\u201d she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stryker refuses to let <\/span><span style=\"font-weight: 400;\">lack of energy<\/span><span style=\"font-weight: 400;\"> or motivation be an excuse for herself or her clients. \u201cYou have to spend energy to get energy,\u201d she explains. \u201cI guarantee you\u2019ll feel better and more energized when you work out regularly.\u201d If the schedule you\u2019ve set isn\u2019t working, she says it\u2019s OK to make adjustments. \u201cIf you\u2019re too tired after a long day at work to work out, get up earlier or do your workout at lunchtime,\u201d she suggests.\u00a0<\/span><\/p>\n<p><em>Related: <a href=\"https:\/\/www.betternutrition.com\/conditions-and-wellness\/fitness\/this-little-known-effect-might-be-why-exercise-is-so-great-at-fighting-inflammation\/\">This Might Be Why Exercise Is So Great at Fighting Inflammation<\/a><\/em><\/p>\n<h2>Get Creative<\/h2>\n<p><span style=\"font-weight: 400;\">While it\u2019s easy to skip exercising when you\u2019re short on time or equipment, workouts don\u2019t have to be long or complicated to be effective. \u201cMany people still seem to think they need a lot of equipment to get in a good workout, but there\u2019s so much you can do using your own <\/span><span style=\"font-weight: 400;\">bodyweight<\/span><span style=\"font-weight: 400;\">,\u201d Stryker says. Squats, push-ups, lunges, sprints, and planks are all exercises you can do without equipment to get fit, strong, and lean. For more variety, add resistance bands or light weights. You also can invest in some inexpensive home gym equipment like a jump rope, doorway pull-up bar, or a kettlebell or two.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shorter, <\/span><span style=\"font-weight: 400;\">circuit-style workouts and high-intensity interval tra<\/span><span style=\"font-weight: 400;\">ining (HIIT<\/span><span style=\"font-weight: 400;\">) are also highly effective for conditioning and building strength. According to Stryker, you really don\u2019t need more than 10 or 20 minutes to get a good workout.<\/span><\/p>\n<h2>Commit to Fit<\/h2>\n<p><span style=\"font-weight: 400;\">The best way to <\/span><span style=\"font-weight: 400;\">excuse-proof your fitness<\/span><span style=\"font-weight: 400;\"> is to treat it like the commitment it is. \u201cHonoring your commitment is a really simple way to bring positivity into your life,\u201d Riposta says. \u201cI always encourage my athletes to treat being fit like a promise they\u2019ve made to someone they love. It\u2019s\u00a0 the best way to <\/span><span style=\"font-weight: 400;\">stay consistent<\/span><span style=\"font-weight: 400;\"> and see the changes you deserve.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eden agrees commitment is an essential component of a fit lifestyle. \u201cI love the person I have become through fitness, and I refuse to quit on her,\u201d Eden says. \u201cI\u2019ll always show up. I take pride in the work ethic I have built and the expectations I have for myself. It\u2019s something I refuse to let go of.\u201d<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Finding it hard to make workouts a priority? Experts weigh in on what you can do to stay on track and create healthy habits for life.<\/p>\n","protected":false},"author":1,"featured_media":34445,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"uuid":"bc18cf870731ef892c58912bac27bbb7"},"categories":[354],"tags":[353,985],"byline":[2234],"ad_cat":[],"legacy-category":[],"acf":{"pom_layout":false,"post_video":false,"iframe_hero":false,"add_square_crop":false,"longform":false,"disable_ads":false,"disable_pre-roll_ads":false,"sponsored":false,"membership_content":false,"post_incontent_cta_disable":false,"registered_content":false,"issue":false,"exclude_post":false,"table_of_contents":{"header":"","content_sections":false},"review_toggle":false,"display_affiliate-link_disclaimer":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.9 (Yoast SEO v19.8) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Make Your Fitness Routine Excuse-Proof - Better Nutrition<\/title>\n<meta name=\"description\" content=\"Finding it hard to make workouts a priority? 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