Drop the Excuses

Drop the excuses } happyfitmama.com

While I was driving in the car yesterday, the DJ on the radio talked about a recent poll that said 40% of Americans believe they are “too old” to work out.

First of all – WHAT?!?!?!?

Want to know what the “too old” age is?

41

Yes, that’s right, 41. And that’s not 41 in dog years, that’s human years.

My jaw dropped as I blurted out to no one in the car, “What is wrong with people?!?!”

As someone who is about to turn 41 in two months, I can attest that I do NOT feel too old to workout. In fact, I feel better than I did in my 20s.  And I hope to still be working out in my 50s, 60s, 70s, 80s and 90s.

The more I thought about this poll, the more I scratched my head and had “WTF”  thoughts.

Who was part of this poll – 16 year old kids?  I know when I was 16, I thought 30 was SO OLD. Were these adults in their 30s or 40s?

In my years of working in the fitness industry, I’ve had many, many people who were still exercising in their 80s and 90s.  There is no age limit on exercise.  Once you have that mindset, you are screwed.

But the more I thought about it, I realized it boils down to yet another excuse why you can’t exercise.

Drop the excuses  | happyfitmama.com

In addition to the “I’m too old” excuse, there’s the usual:

It’s too hot/too cold

Too early/too late

It’s raining/snowing/windy/sun is shining

Too tired

I’ve got too much work to do

And of course, everyone’s favorite – no time

The thing is, there can always be an excuse if you don’t want to do something.

It’s time to drop the excuses.

As we all know, the hardest part is getting started. It doesn’t matter if you are a life long exerciser, if you stopped for awhile or if you have never done it.  Once you make the first step, you’re already making progress. You know what to expect so that second step is a little less scary.

So let’s debunk the excuses:

I don’t have time

Everyone gets the same 24 hours a day as you.  How is it that some people have found a way to exercise during these same 24 hours? They make the time. What you are really saying is “I don’t have time for that.”  And that being exercise. Making time for exercise doesn’t mean it will take over your day.  All you need is 30 minutes (try this 30 minutes or less workout). It could be waking up a little earlier than usual, taking a walk during your lunch break, strength training while watching your fav TV shows, whatever it takes to get moving.

Drop the excuses | happyfitmama.com

Exercise is boring

News flash – the majority of things we do every day are boring.  But would you skip brushing your teeth because it’s boring?  No!  Same thing with exercise, we do it because it makes us healthier.  If you think your workouts are boring, try something else until you find something that is less so.  Try a class at the gym. Take up CrossFit.  Lace up your sneakers for a run.  Jump in the pool for some laps.  There is something out there for everyone to enjoy.

I’ve got kids

And so do I and a lot of other people who exercise. I get it, especially when you have young children at home with you. Finding time to exercise when you have kids can be tricky especially if you are a single parent or have a spouse who travels a lot. Maybe you wake up before everyone else to get it done. Or if you head to the park, don’t sit on the sidelines, join in playing tag, climbing on the monkey bars or whatever activity is going on. Or try this workout with bodyweight exercises that can be done anywhere. My kids love joining me on a run either on their bikes or running with me. Having kids should not be an excuse for skipping on exercise, it should be a reason to exercise.

Drop the excuses | happyfitmama.com

I’m too tired

Chances are your tiredness is from not getting enough exercise. Sitting at a desk and looking at a screen all day can leave you feeling exhausted even though your only movement was in your eyes and fingers. Give yourself the 10 minute rule: If you still are feeling tired after 10 minutes of exercise, give yourself permission to stop. Most times, you will forget about being tired. If not, keep trying. It will happen.

It’s too hot/too cold

Last time I checked, most gyms have air conditioning and heat.  If you don’t want to run, walk, or exercise outside because of the weather, go earlier in the day or later in the afternoon, or wear weather appropriate clothing.  (Here are tips for running in the heat , cold and rain). You can’t wait for perfect weather.  You make due with what you have.

Drop the excuses  | happyfitmama.com

So for those who think you are too old to exercise, I beg to differ. There is no age limit on fitness. Oddly enough, this same poll that showed the respondents “felt better when they exercised”, had more motivation and were overall happier people.

Aren’t those reasons enough to start to exercise?

What’s an excuse that you’ve used?

I’m guilty of the ‘too tired’ excuse for sure.

Linking up with Coaches Corner.

Last Week’s Workouts

Last week's workouts | happyfitmama.com

Last week’s workouts were back to the usual routine, with my usual food, my usual work schedule, and usual day to day life. Sigh.  I love it but I’m already looking forward to the next big think.  Which sadly, isn’t for awhile.  Oh well. Bring on the routine.

Monday

After wondering where all the January Joiners were at the gym last week, it looked like today was the day to get started.  It wasn’t crazy busy but there were more new faces than the usual crowd at zero dark thirty.  I really don’t mind a crowded gym.  I’ve been working out a long time so know many variations of exercises.  I can improvise. What I do mind is when people camp out and grab every single DB, med ball or other piece of equipment at one time.  If you want to do a circuit workout with a lot of equipment, a home workout would be a better option.  End rant. 🙂

30 minutes Elliptical, 10 minutes easy, 60 sec hard/60 sec recovery x 8, 4 minutes easy

strength training:

Bench press

Smith press split squats

squat with plate grab and press

banded pull ups

eccentric pull ups

cable SL knee up/row

TRX inverted row

TRX pistol squats

Med ball crunch/toss

Med ball Russian twists

plank/side plank SL balance

Last week's workouts | happyfitmama.com

Tuesday

5.17 miles, 8:50 avg/pace

I woke up to a thin layer of snow on the ground and more coming down.  Despite our lack of snow so far this year, I’ve been lucky to have two snowy runs in the last week. Kyle and I met up for easy paced miles making our own tracks.  There were a few icy spots but nothing to slick.  There really is something magical about a snow run(see pic at the top).

Later in the day, I went to see my PT who I worked with in the fall for my plantar fasciitis.  The thing with my Achilles is lingering and I wanted him to check it out to see what I should be doing. The good news is that nothing is torn and I caught the thickening early.  Matt said no matter how much rest, foam rolling and stretching I’d do, the thickening wasn’t going to go away.  I needed Graston and ultrasound to break it up.  Yippee!  If you’ve ever had Graston on your Achilles, you know that it’s nothing but pure joy.  Perfect since my word of the year is enJOY, right? Anyway, I’ve noticed a huge difference so hopefully this will be a short time rehab stay.

Wednesday

30 minutes ARC Trainer, 10 minutes easy, 1 min hard, 1 min recovery x 10

strength training:

DB bench press

Reverse lunge w/ DB shoulder press

Barbell hip thrusters

Barbell reverse grip rows

Banded pull ups

Eccentric pull ups

SL KB deadlifts

SL side lunge to balance w/ KB

Bench step ups w/ bicep curl

Plank/side plank to SL balance

Last week's workouts | happyfitmama.com

Thursday

5 miles, 8:38 avg/pace

Remember 10 years ago when you would never meet up with people you met on the internet?  Funny how times change.  Thanks to the power of social media, I met up with another new running friend for the first time.  Kevin and I have known each other for a bit but I just recently met Jen. Of course, even though we “met” through social media, we have so many mutual friends that I’m sure we would have connected at some point anyway.  It’s a small world after all. 🙂

Morning Flow Yoga @ Bending Bodhi

Last week's workouts | happyfitmama.com

Friday

Hip Hop Yoga @ Bending Bodhi

A live DJ spinning all the best tracks (hello Tupac!) while we do 10,000 Chaturanga push ups?  Yes, PLEASE!  We sweated, we danced and had a blast.  I love when Bending Bodhi puts on this class.

Last week's workouts | happyfitmama.com

Saturday

10 mile run, 8:43 avg/pace, 430 ft elev gain

With a temperature of 8 degrees and a real feel of -4, I’m so glad I had company on this run. Seven of us met up for a fun run in the sun.  Thankfully, there was sun – That made a huge difference on the warmth factor.  I actually think I over dressed because I was too warm for at least most of the run.  A portion of my Balaclava that was on my neck froze.  At one point I started to question if there was a hidden chin strap on it.  Nope, it was just frozen solid.

Last week's workouts | happyfitmama.com

And FYI – I really, really did not plan to run 10 miles.  Originally it was 8 miles but then when the planned route goes over…opps.  The good news is that there’s no change in my Achilles status.  Just don’t tell my PT how far I ran!

Sunday

Rest day!

Originally it was supposed to be a ski/snowboard day but Lukas came down with a stomach bug Friday evening and still wasn’t feeling the greatest on Sunday.  So Avery and Ron went to the mountain while Lukas and I stayed home.  I made the mistake of watching a few episodes of Tidying Up with Marie Kondo.  It turns out that ALL of my workout/running clothes give me joy.  And now with her nifty folding technique, I have more room in my drawers.  Time to go shopping!  Hahaha!

How was your week in workouts?

Linking up with Hoho and Wendy for the weekly workout wrap up.

Goals for 2019

Goals for 2019 | happyfitmama.com

Every year I like to share my running goals.  We are 10 days in and I’m kind of sick of hearing about goals, word of the year, intentions, resolutions, etc.

BUT…I’m still putting my goals out for all to see.

You know why?  Because if I put it on paper…er…the internet, it’s more likely to happen.

So here goes.

Over the past few years, I’ve chosen a word to shape my year.  This year, when trying to think of something, one word kept coming up.

ENJOY

There’s no doubt I love running but I think I’ve let myself get weighed down by the thoughts of injuries and not being the same runner I was a few years ago.  Rather than focusing on chasing PR’s and crushing workouts, I want to enjoy where I am right now.  I don’t want to be worrying if I’ll be injured in 4 months.  I don’t want to worry that I won’t be faster in 5 months.

I want to enjoy the fact that I’m running.

I still plan on training, I just don’t want to feel like I have to be crush PR’s to find joy.

Looking back over my goals for 2018, I’m quite happy to see that I accomplished most of them.

Continue to gradually increase my running time. No mileage goals. – DONE!

I enjoyed running what I want without the pressure of getting xxxx mileage.  That being said, my year total was around 1200.  Not too back considering I reduced my mileage by quite a bit in August/early September and in December for Achilles stuff.

Continue to introduce specific running workouts  – hill repeats, speed, tempo, etc – slowly back into my routine. – DONE!

Goals for 2019 | happyfitmama.com

In the spring/summer, I brought back hill repeats thanks to the mountain races on my calendar.  I’m one of those oddities who loves hill repeats and my strange love paid off.  I’ve never felt stronger on hills during that time.  Over the fall, I’ve slacked off on the repeats and I can feel the difference.

Continue to strength train 2-3x/week. Don’t slack on PT exercises! – DONE!

Throughout the year I hit the gym for strength training 2-3x/week.  I’m feeling stronger than I’ve felt in years.

Be able to do an un-assisted pull up (and not tweak my neck again!) – INCOMPLETE

I kind of fell off the pull up bandwagon but found my steam at the end of the year once again.

Goals for 2019 | happyfitmama.com

Mount Washington Road Race (depending on if I get in through the lottery again this year) – INCOMPLETE

I didn’t make it in through the lottery.  Boo!

Cranmore Mountain Race –  DONE!

This was my first time doing Cranmore and it wrecked me!  The downhill (x2) shredded my quads more than any marathon has ever done.  But I had a BLAST!

Loon Mountain Race – DONE!

My second year of Loon Mountain was better than ever.  I felt strong for the duration and came out with a major PR.

Goals for 2019 | happyfitmama.com

2019 Goals

Do an un-assisted pull up – I’m so close!  I think I’ll get there within the next month or so.  I need to use my pull up bar at home more often.

Mount Washington Road Race – I missed it so much last year.  This goal is all dependent on the lottery.  Hopefully the odds are in my favor.

Loon Mountain Race – I knocked 11 minutes off my time from 2017.  This year I want to see a finishing time with a 1:2x in it.

First 50k! – I haven’t decided on which yet but I really, really want to do the Grand Island 50k.  We may be heading to Michigan at that time so it’s all dependent if I can get the timing just right.  If not that one, I’ll find another closer to home.  I’ve wanted to do a 50k for a few years and I feel like 2019 is the year it needs to happen.  Stay tuned!

Goals for 2019 | happyfitmama.com

Of course, I’m sure I’ll find other things along the way to work on.  I’m toying around with maybe doing a snowshoe race or two (that is if we get enough snow).  I also hope to do more local trail races.

The biggest goal I have is to have fun.  I love running and I want to have fun while I’m doing it.  The moment I start to complain about “having” to run is the moment I need to find a new love.

Here’s to an ENJOYable 2019!

Linking up with Coaches Corner.

What goals do you have for the year?