Happy Monday. :)



How was yours? I kind of had a bummy day, but when I arrived home and saw what was on my doorstep, I got sooo excited.

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I won a Utah Kernels popcorn giveaway from Megan Munchies, and just look at these flavors!
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Chocolate Orange, Chocolate Avalanche, Cinnamon and Cotton Candy!




Of course, I had to try the cotton candy flavor because it is hot pink.

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It is so delicious.



Hopefully I can restrain myself a bit. It’s not like I needed more goodies in the house. :)




Did you get a workout in today? If you’ve set any goals this December, have you followed any of them? Trust me, I know it is hard right now. I am slacking majorly. But there is no way I am waiting until January first. Do you know how much damage one can do with my appetite?? :)




There are some days where I will use any excuse to not exercise.

It’s raining.

I have to to much to do.

I have too many cookies to eat.




I love to workout, and love how it makes me feel, but some days I just need an extra little kick in the booty. Know what I mean?



Being a personal trainer, I have heard every darn excuse in the book. It’s fine by me if you want to use an excuse. Just don’t come complaining that you are overweight, feel like garbage, and can’t fit into your ‘skinny jeans’ the next day. Take some action!



I think that we should be thankful that we are able to use our bodies for exercise. We should be grateful for what we have and what we can do. If we lost use of our bodies, we would be devastated, right?




So how do we talk ourselves out of the excuse? How do we beat the roadblocks? I prefer a no nonsense approach.

Excuse:
I am too tired: No one wants to wake up at 4:30 am to exercise. No one. Well, no one sane. :) But if you want to be healthy, fit, and live a long, vivacious life, you have to fit the exercise in. Fitting in a short workout will, in most cases, make you feel better. You will never regret a good workout! Focus on how great you will feel afterwards.



I don’t have enough time/too busy: I’ve said it before, but we all have the same 24 hours in a day. You may have to sacrifice less TV or internet time, but you can fit it in. If you really want to fit it in, you can.



I don’t have a gym memership: If you’re reading, you know many of the workouts I post can be done at home. No gym membership needed! Find a new excuse.



I don’t have the energy: exercising can actually give you more energy. You will feel better, physically and emotionally. Your mind will be clearer and you’ll have more energy for daily activities. If you’re really not feeling up to it, do a quick 10-15 minute workout. It may help improve your mood. :)




I don’t know how to exercise and can’t afford a trainer.
Their is a wealth of knowledge (good and bad) on the internet these days. If you know someone, or are knowledgeable enough yourself to sort through the junk, you can find some quality workouts. Most gym’s offer a free orientation to the equipment as well. You can also buy 1-2 sessions with a trainer and get a few workouts, or split some sessions with a buddy. The $50-100 is totally worth it, right??



I think it all comes down to how badly you want it. I’ve asked many clients what made them change. For some, it was a specific event, like seeing a picture of themselves or not fitting into their ‘fat pants.’ Unfortunately, many people have to be diagnosed with an illness before taking action.



So, how badly do YOU want it? What goals do you have? To become stronger? Run faster? Feel better?

Whatever it is, take baby steps, and start TODAY.




Only have 30 minutes a day? You can still get in a great workout, boost your confidence, and start incorporating exercise into your daily routine. Look at the positives – you can add 30 minutes of activity that will boost energy and help you see results!

25 Days of Workouts

WORKOUT #12 – 30 Minute TOTAL BODY

Remember – a workout can be done in 30 minutes, but you must challenge yourself! Pay attention to how you feel.



5 minute warm up

10 minute cardio burst (this can be cardio on a machine, running, walking, jumping jacks, etc. Just keep MOVING).

10 minute total body circuit

30 seconds each:

alternating front lunges

pushups (do AS MANY AS YOU CAN before dropping to your knees)

wall sit

squats (the booty is burning)

dumbbell overhead shoulder press

burpees

Repeat one more time.

25 squats

25 pushups

60 second plank hold

30 seconds alternating reverse lunges

20 triceps dips

60 second plank hold

10 minute cardio burst

5 minute cool down




Take it at your own pace. Don’t feel pressured to do everything if you can’t do it. But don’t slack because you think it’s too hard.



I’ve posted many of these exercises before. I prefer a bit of variety when working out myself and training clients. However, I do want to show people that you CAN get a great workout in at home. If you are at the gym, feel free to supplement or swap certain exercises!

Check back tomorrow for some more info on our January workout challenge! :)

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22 Responses to “Workout Excuses + 30 Min Total Body Workout.”

  1. #
    1
    Kelly B. — December 14, 2009 @ 5:21 pm

    AWESOME POST!!! Truly! Whenever I don’t feel like working out I rely on 2 quotes to push me out the door:

    1. “One day I will not be able to do this, today is NOT that day!”
    2. “You rarely regret the runs you do; you almost always regret the runs you skip.”

    Obviously I am a runner…so I use these to motivate me out the door and through the first few miles when I am having a blah day…then once I find my groove I am good to go!

    Reply

  2. #
    2
    April — December 14, 2009 @ 5:54 pm

    I HATE excuses! The one I hate the most is when people can’t lose and blame it on their genetics. I don’t have great genetics either I just eat right and workout! ARG!

    I love the quotes Kelly B put up there…awesome!

    Reply

  3. #
    3
    Lisa — December 14, 2009 @ 5:55 pm

    Great post! I remember reading somewhere that you never regret a workout but you will regret not working out! I have to remember how great my body feels after a workout to try and keep motivated :)

    Reply

  4. #
    4
    Lauren — December 14, 2009 @ 6:07 pm

    Girl, I LOVE these 25 Days of Workout Series. I just did your Upper Body one tonight and told the world about it on my post tonight! :)

    Okay, but I am one of those crazy people who wakes up at 4:30 to workout everyday. I know, it’s pretty insane, but I LOVE to get my workouts in the morning and its the only time I have. I am so use to it now anyways.

    Thanks for this one, I’ve printed it and I am adding it to my workout routine this week! ;)

    Hope you had a great day!

    Reply

  5. #
    5
    Nicole — December 14, 2009 @ 6:40 pm

    Great post! I find I make more excuses when I have more time in my day. If I know I can only work out at a certain time I am more likely to just get it done.

    Reply

  6. #
    6
    Abby (Nibble, Nourish, Run) — December 14, 2009 @ 6:44 pm

    Love this post girlie! I think I’ve used just about every one of those excuses at some point – need to remind myself of your post next time I try and skip a gym trip!

    Reply

  7. #
    7
    Evan Thomas — December 14, 2009 @ 6:58 pm

    My goal would be run farther, but after a distance PR today I’m happy with myself.
    You’re so right; no one wants to get up early. I hate getting up at 6:30, but when I get to the gym at 7 and start sweating I’m reminded why I love morning workouts so much.
    And if somebody doesn’t have enough energy to exercise, that’s the saddest thing to see to me. You need to give your body food as energy if you want to feel the burn. It’s better to eat and work it off than not eat and not work

    Reply

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    8
    Averie (LoveVeggiesandYoga) — December 14, 2009 @ 7:28 pm

    GREAT post, Jessica!
    First, I love carmel corns and things like that….yum!

    But really, the excuses. Do you know how many times on my blog people comment to me and tell me that I’m “lucky I can do yoga.” I dont know what they mean? Luck has nothing to do with it. I set aside time in my day to do it, do my practice, and don’t cheat, complain, skip, gripe, etc…the opposite! If I Can’t do it, then I am crabby! But luck has no bearing on it. I mean maybe if I had to work the streets 20 hrs a day for money then my yoga practice would be “lucky” but anyone who has time to read food blogs has time to exercise, luck not withstanding. Or any of the other myriad of excuses. As a yoga teacher, I’ve heard my share as have you!

    :)

    Reply

  9. #
    9
    Bianca @ south bay rants n raves — December 14, 2009 @ 7:43 pm

    Very nice post!! Sometimes when I get to the gym & notice that everyone else in the class is keeping up more than I am, it makes me discouraged but then I tell myself “You made it to the gym, you coulda stayed home, you can do this!”

    Reply

  10. #
    10
    Julie @savvyeats — December 14, 2009 @ 7:50 pm

    So true about the excuses! Sometimes its tough, but I’ve found I feel better if I ‘make’ myself work out!

    Also, I’ll send you some snow in exchange for some of your cookies… it will help you get some of the extra cookies off your hands! ;)

    Reply

  11. #
    11
    Katie — December 14, 2009 @ 8:56 pm

    Great 30 minutes total body workout! I will be bookmarking that for the next time I need motivation and don’t have a ton of time. Thanks!

    Reply

  12. #
    12
    Jolene (www.everydayfoodie.ca) — December 14, 2009 @ 9:46 pm

    I have totally been making excuses – and I know it! I need to get back at it!!!

    Reply

  13. #
    13
    Melinda — December 14, 2009 @ 9:46 pm

    Congrats on your win. Our weather was so nice I decided to workout at the track today. My goal was to walk 2 miles, but then I had a pleasant surprise as my husband got off work early and came to the gym for his usual workout. We were both surprised to see the other one there. So I ended up running 1 mile and walking 2. I never run, so this was big for me. Boy will I feel it tomorrow. Good thing I split it up into 2 half mile runs. It was nice to have the motivation of working out with my husband.

    Reply

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    14
    janetha b — December 14, 2009 @ 11:00 pm

    another great workout :) those are some fabulous life tips as well. i am going to hit the hay so i gotta keep this short but i wanted to say hey! have a great tuesday :) xoxo

    Reply

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    15
    Naomi (onefitfoodie) — December 15, 2009 @ 6:26 am

    ahh you like me hear EVERY excuse in teh book as a personal trainer, I once saw someone, all changed he came into the gym, and then lost motivation adn walked out! I tried to convince him taht he was already changed and all he needed to do was hop on a machine, but he just had NO motivation! its hard bc I sometimes just want to kick people and tell them YES they can do it, but the motivation ultimately has to come from within

    MMM that popcorn looks delicious! happy tuesday girl!

    Reply

  16. #
    16
    Diana @ frontyardfoodie — December 15, 2009 @ 7:14 am

    I’m trying to stick to my goal of running 20 miles a week. Didn’t quite make it last week but am renewed to do it this week!!

    Reply

  17. #
    17
    Low — December 15, 2009 @ 3:02 pm

    I’ve been giving myself so many excuses the past month. But then I bought the Shred and I’ve made myself do it every day (even a few mornings which takes all I’ve got in me) and I feel SO much better just knowing that I’ve been sticking to something. It really does make all the difference in the world.

    That workout looks great. I’ve been bookmarking them and can’t wait to give them a try!

    Reply

  18. #
    18
    Megan — February 26, 2011 @ 6:51 pm

    I know I’m coming to this post quite late, but I wanted to THANK YOU. What a good, at-home, fast workout. I put on grooveshark and the online stopwatch, and just tear it up. Awesome!

    Reply

  19. #
    19
    Karen — April 17, 2012 @ 12:21 pm

    I too am late to the party but my trainer is pulling back my sessions to twice a week and just weight lifting..
    so I came here to find something on my off days with him and this is perfect!
    thanks:)

    Reply

  20. #
    20
    watch new girl online — April 9, 2013 @ 11:56 pm

    At this time it seems like Movable Type is the best blogging platform out there right now.
    (from what I’ve read) Is that what you are using on your blog?

    Reply

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