Just when you think it's your day, week, month, or even year to finally get started - something comes up to get in the way. If it's not your job, it's your family. If it's not your family, it's your job - or something else. It's a vicious cycle that never seems to end. Reggie truly understands what you're going through; even though, you may think you're all alone. Reggie has been where you're at, and he wants to show you ways to get going, no matter what your excuse or "reason" may be for being stalled. Top 10 Reasons to Avoid Exercise and How to Overcome Them, is designed to give you examples on how you can overcome your battles of the initial start. Top 10 Reasons connect by interviewing individuals from different walks of life, some just like you, and letting them tell their stories of triumph over the excuses. Reggie Lamptey, Exercise Awareness Motivator, is passionate, dedicated, and driven. After years of trying to find what he truly wanted to do, Reggie decided to turn his dream of helping people attain their goals into a reality. He founded Body Defining, LLC to help as many people as possible reach and live out their dreams for better health. Reggie inspires people to push themselves as hard as possible with his belief that no dream is unattainable.

Top 10 Excuses For Avoiding Exercise And How To Overcome Them

A Guide to Get You Started on the Right PathBy Reggie Lamptey

AuthorHouse

Copyright © 2011 Reggie Lamptey
All right reserved.
ISBN: 978-1-4634-2302-5

Contents

Dedication.....................................................................viiIntroduction...................................................................ixI'm Too Tired, And I Don't Have The Energy To .................................1I'm Comfy So I Will Do It Tomorrow.............................................6Working Out Is Too Boring......................................................13I Already Get Enough Exercise..................................................20My Significant Other/ Loved Ones Like Me The Way That I Am.....................25I'm Not Motivated..............................................................32I Don't Want To Get My Hair Messed Up..........................................40I Don't Know What To Do........................................................45The Results Aren't Coming Fast Enough..........................................52I Don't Have Enough Time.......................................................60Quotes And Reflections.........................................................69

Chapter One

10 I'M TOO TIRED, AND I DON'T HAVE THE ENERGY TO ...

"If you push yourself beyond your perceived limits nothing will ever be unattainable."

Finishing the list at number 10 is the age-old, "I'm too tired" excuse. Many people who have busy and active lifestyles still find time to exercise! However, there are some minor differences which may separate you from them. Could it be that they chose to do something to change their consistent tiredness and lack of energy? Without giving it much thought, could you think of reasons that you may always be tired? Could you find the cause of you not having the energy to get through the day? If you knew the causes, would do something about it? There are ways to create more energy for yourself so you'll be less tired throughout the day.

One of the first steps is beginning a regular exercise program. This is the easiest and best way to increase your energy throughout the day. Once you begin you'll find yourself tired right after a workout, but as time passes, you'll see your energy increase; making you better equipped to handle the activities of the day. This is only one of the many benefits that you receive from regular exercise. If you continue your regimen, your desire to workout will outweigh your thoughts of feeling tired, and eventually the feeling of tiredness will start to fade away.

Second, changing your eating habits can help increase your overall level of energy. Lack of energy can usually be directed back to a person's eating habits. By making small changes to your eating habits, you can produce more energy and achieve an overall sense of well-being. Eliminating foods that are processed, high in fat or full of empty calories can help you from developing toxins in your body. These toxins pollute the body and strip it of essential nutrients that it needs to function optimally. Am I saying that you have to give up everything that's considered "junk food", no; however, reducing your consumption of it will reap great benefits to your health. Also, including natural foods in your diet will also deem beneficial to you. Eating fruits such as blueberries and oranges can help improve energy levels, as well as get much needed antioxidants into your body. Green vegetables like spinach are energy boosters as well. Look at Popeye what did he do when he needed strength and energy, he ate some spinach. Additionally, you should consider snacking on foods such as almonds, yogurt, or even dried fruits.

Many people stop when they begin to get tired. Oftentimes they stop because they are mentally weak and don't have the inner strength to push past the pain and tiredness. Pain is temporary, but the pride earned by achieving your goals lasts a lifetime. Why not push harder, if the results will benefit you for your lifetime? Other people will go until they are about to collapse. These people have the determination to succeed and would like to see achieve what they've set out to do come to fruition. The elite - the few who set out to become the very best - have the knowledge that their mind will grow weary and become weak before their body. With this knowledge, they continue to push themselves until all of their limits are shattered. By finding your motivation you can become one of the people who go beyond their limits.

Finding what works best for you will help you find the balance to succeed. This balance will keep you motivated, and will enable you to create more reasons to work towards your goals. There is a saying that a woman's work is never done. Lakisha Grant, Engineer and Real Estate agent is the Managing Director of the Audio and Visual Department of New Jersey City University. This woman stays busy and is involved in a number of different things, but somehow she always finds the energy to make sure she gets in a solid workout. In her spare time, she even plays in the Independent Woman's Football League (IWFL).

The level of importance and reasons for a person to want to workout can range and vary from person to person. Lakisha describes her need for working out below ...

"Working out is important because I love being active, it helps me maintain the lifestyle I desire, it relieves stress, and boosts self- confidence. Working out is also important to me because as I age, my body will not breakdown as quickly as someone who leads a sedentary lifestyle. Exercising also helps you to look your best."

More importantly, she enjoys exercise. She has found a way to make it more enjoyable which allows her to stay focused and continue doing it.

"I work out to stay in shape and to play sports. Working out helps me stay in optimum shape to have my body perform on the football field, reduce injuries, and be a top performer."

With the large workload she has, working out enables her to reduce the stressors of everyday life. She is able to remain calm and focused.

At any point in her day Lakisha could find a reason to complain about being tired and not having the energy to do what she needs; yet, she doesn't! Her desire to achieve, and be the best, will not allow her to fall victim to this excuse. Of course there are times where she doesn't feel like doing anything more than she has to, but she always pushes herself to go that extra step.

"This excuse doesn't hold me back because once you start to exercise; you actually increase your energy levels."

She can use that extra energy to power her through the day, in addition to helping her relax in the evening. If she didn't workout she wouldn't be able to perform the way she wants on the field.

"I know that I want to be able to still play on the team and have a starting position. Without continuous exercise I would fall behind and most likely lose my spot to someone who is pushing themselves harder than I am. Not starting is not an option for me. My goals in life as well as my desire to live a long healthy life will always keep me doing some form of exercise."

The most important thing you can do is to take care of yourself. Lakisha provides us with three tips for anyone who may find themselves saying they don't have the energy to workout.

"You can hire a personal trainer to help keep you motivated even though you may feel tired. You can also work out during the time of the day where you feel like your energy level is at its highest. Lastly just stop making excuses for not taking care of the number one person which is YOU!!!"

It's all about choices. You have the power to make the choice that will keep you focused and motivated. Darrin Davis, machine operator at Colgate Palmolive, full time student and part time personal trainer. He could easily fall victim to the "I'm too tired" excuse because he lives a life of constant activity, but he manages to stay focused and committed to find ways to still workout.

Darrin was also a former Division one football player at Southern Connecticut State. He played professionally in the AFL and XFL. He has carried on his athletic nature and drive, even though he has retired. As I've already said, everyone has their own reasons to workout. Some because they know the health benefits, others choose to because of vanity reasons. Darrin simply does it because he just can't picture himself not being in shape

"I workout because it keeps me healthy and strong. I also workout because I love the way I look and feel when I do and I just simply love being in shape. I just couldn't sit and picture myself being a fat boy and unhealthy. Even though my career as a professional athlete is over, I've always been a competitive person by nature. Only now what I compete for is keeping myself healthy strong and staying alive as long as I can."

Despite being in the health and wellness field, he knows he would still workout no matter what.

"I am an athlete first and a personal trainer second. Working out is part of who I am, it's been embedded in my DNA. I wouldn't have it any other way. If I told myself that I was too tired and I didn't have the energy to do it, I would never get anything done. Not just working out, but a lot of things in my life wouldn't get done, because who doesn't get tired at some point?"

He sets his priorities so that his needs get taken care of before his wants. He works to get it all done. Even with everything that he has on his plate, he still finds the energy to workout. There are days where after a full day of school, he goes to work until 7am. Right after getting off, he would stop for some breakfast; go to the gym and workout. Now that is dedication!

"It doesn't take that much time for you to get in a good work out. You can start with as little as 20 to 30 minutes, or go more intense and do 60 to 90 minutes. Of course I get tired. But I know I don't want to become the average guy. I have never seen or thought of myself as average in anything I do. And because of that I never will. I will always push myself no matter what."

Darrin knows what works for him, but the things that fuel him may not fuel your drive. Here's what he suggests for others:

"Take the time out to find out what you're passionate about and use that as your fuel. Whatever it may be it will be unique to you, even though you may have it in common with someone else. It is what will keep you going."

Your fuel can come in many forms, but whatever it is just remember, "No one, no situation, nothing can hold you down but yourself."

Chapter Two

9 I'M COMFY SO I WILL DO IT TOMORROW

"Once you have begun to trickle into the realm of being comfortable you have given up and settled for your present state."

Is there ever really any benefit in waiting until tomorrow? The only thing that's really holding you back is your sheer laziness. You have the physical ability to get the job done, but you choose not to because deep down you've already given up on yourself. You feel like you can't get to the place you want to be; so, what's the point in getting up off the couch or the bed and doing something different that will only lead to no results. Well, that's not true. You can always get results. What produces "no results" is doing nothing at all. You may not see it right away, but it will come. The only thing that will prove opposite is your inability to move.

One thing that we all need to do, is a better job of realizing that tomorrow is not promised. Why would you want to put something off until tomorrow when you could easily accomplish it today? Unless you just worked out yesterday and today is your day off; there is no reason to wait. What is to stop you from doing it today? What if tomorrow never comes for you? Each day you say, "I'll do it tomorrow", then you wake up and then its ten years later. You'll wonder where the time has gone and be placed in a position where it's harder to get started. By dismissing the importance of exercise through your mental state of "comfort"; you allow the result of becoming unhealthy to be an inevitable outcome when it's completely avoidable, all you have to do is start today.

Finding that inner strength can be challenging but you don't have to achieve or accomplish it alone. The power of a support system is paramount. Get a workout buddy. Those days you're feeling lazy, your workout buddy can help get you going. If not a workout buddy, then your friends and family can be your support. Let them know what you are trying to accomplish and have them hold you accountable for the goals that you set out to achieve. Keep them abreast of each step of your process, until you've reach your ultimate goal. When they see you and find you're just lying around, they can push you to get up by reminding you of your goals. Positive reinforcement can go a long way. Knowing that you have people in your corner to back you up, and pick you up when you fall can be that determining factor that keeps you going.

Just take the time out to weigh your options. Write down your goals. Right underneath that make a chart with two columns. One column should represent the positives of getting started today. The other column would represent the negatives of waiting till tomorrow. A third column is not necessary because there are no benefits of waiting until tomorrow. Once done, this will be your beginning point. This will help you see the things you want in life, along with the benefits of getting started in making that happen; including working out. Place it somewhere visible, as it will be a reminder of what you're doing and why. Use it as your motivational tool to rid yourself of the "excuse" of being comfy.

There are many ways that you can overcome staying in your comfort zone but you have to find what works for you. Once you have found that one thing that will keep you going then you will be on your way to achieve your inner greatness. You are not alone. Janice Roberson-Johnson is a Business Consultant specializing in Creative Marketing. She knows how it can be to get to comfy and not want to do things, but this proud wife and mother of two has come up with a plan to keep herself from getting to the point where she would even think this thought.

Janice chooses to work out because she knows the benefits it has.

"Working out makes me feel good. It gives me more energy and builds myself confidence. When I am consistent with my workout I feel as if I look good. I walk with a sense of self-assurance because I know that have committed myself to bettering myself."

With that in mind, she uses it to push forward to always have those feelings.

"I work out because it relieves tension and allows me to focus better."

With her being able to focus better and have less tension in her life, she is able to be better and more creative as a marketing consultant, As well as being able to focus on her family.

"The only way that I ensure this excuse doesn't prevent me from working out, is to establish a routine."

In the past when she didn't have a routine she would find herself coming up with all sorts of excuses to not get things done, and it wasn't just working out. She found that creating a routine and sticking to it worked best for her.

"I tend to work out in the mornings just before my day starts. For me, I have found this to work best; allowing me to be more consistent. Also, I think of my results, because I have experienced great results from a consistent workout schedule, I find it a bit easier to eliminate the effect of this excuse."

There have been times where a gap might occur in her schedule due to finishing a task earlier than she expected. What Janice does to compensate for the time is to begin her next task earlier, preventing herself from getting comfy.

She knows this excuse can be challenging to overcome. To help others she says,

"I would recommend that others develop a routine that works for them and stick to it. If there is a routine or workout schedule, then there will be no room for "a quick nap" or "some down-time" because this time will be scheduled and planned for working out."

This is a method that works for her. It took some time to get her routine down to where it was easy to adapt and follow but she made it happen. The key is for you to have the plan of action that best fits your lifestyle. Once you've developed your routine, you'll be on your way to achieving anything. This includes not just becoming a healthier individual, but also a more productive person.

Clayton Parros, a student athlete at the University of North Carolina- Chapel Hill and also the New Jersey state record holder in the 400 meters with a time of 45.71. He knows that there is always a struggle, but finds the power and drive to succeed and get it done. His quest for achieving greatness outweighs being comfortable for a day.

We all have our own reasons and desires as to why we work out. Clayton works out because it something that has been a part of his life due to being active for the majority of his life.

"If I did not work out my life would be weird. I would feel out of place and lazy."

His desire to not feel lazy is what fuels him to continue pushing. He chose to be an athlete knowing that it would be hard work. Knowing there would be days where he would get comfortable and not feel like working out, but knew he if he wanted to be the best that it was necessary.

"Many times I will have a workout and be miserable during it; however, afterwards I know that I have just moved one step closer to accomplishing my goal of being the best."

(Continues...)

Excerpted from Top 10 Excuses For Avoiding Exercise And How To Overcome Themby Reggie Lamptey Copyright © 2011 by Reggie Lamptey. Excerpted by permission of AuthorHouse. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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