Let’s kill all the excuses!


I don’t have time to workout…

  • Incorporate physical activity into your daily activities. Cycle to work, take the stairs instead of elevator, or sit on a stability ball rather than a chair.
  • If structured exercise is more your style, plan regular times to exercise each week. After awhile, exercise becomes a habit like brushing your teeth, it’s just another part of your daily or weekly schedule.
  • Review your current schedule to see if there are any activities that can be cut back or eliminated. Listing the pros & cons of each activity can be helpful in setting priorities and reducing stress.
  • Plan out your weekly schedule in advance and make sure to set aside time for physical activities that you enjoy. Use a daily calendar or online planner to get started.
  • Set reminders on your phone calendar so you don’t forget scheduled exercise times.
  • You can still be flexible with your time. There will be weeks when you might be able to get more or less physical activity depending on what else is going on. Since exercise can increase energy and decrease stress and anxiety, getting some physical activity during a high stress week is recommend.
  • Sign up for classes. The commitment and accountability can be motivating. More than welcome to come have a complimentary one with us, we have all types, so take your pick: http://www.360training.co.za/classes/

Ask a friend to join you so that you can also incorporate some socialising into the experience.


I am too depressed to work out. I just don’t have the energy…

It can be tough to get yourself to workout when you are feeling depressed. It sometimes feels like nothing will help improve your mood. But typically that belief is not true. The best way to challenge it is to just try getting some exercise. It reduces symptoms of depression like poor mood and low energy.

Remember to be easy on yourself. Don’t expect to exercise as often or as long as you might when you are not depressed. For example, instead of 30min walk, try 15mins. Having a walk during your lunch break can be a good alternative. Try to incorporate some amount of activity into your day.


I don’t know a lot about training and don’t know how to get started…

Remember, anything is better than nothing! Find something you enjoy doing and start slowly. It is always smart to consult with a professional or a gym with high credibility when you are unsure about the best exercise options for you.


I’m just not motivated to exercise. I don’t think it will help me feel better…

Common symptoms of mental health disorders include low energy, reduced ability to enjoy things, decreased motivation, physical pain, fatigue and negative thinking. So it’s perfectly understandable that exercise would be a challenge at times. Here are some tips to help improve motivation:

Consider the benefits:

  • Reduced psychiatric symptoms
  • Reduced stress resulting from burning off stress chemicals such as adrenaline
  • Release of endorphins — chemicals that have a naturally relaxing and calming effect on the body
  • Improved memory
  • Increased energy
  • Improved sleep
  • Improved focus
  • Better regulation of mood
  • Weight loss
  • Increased sense of accomplishment and self-esteem
  • Distraction from negative thinking
  • Additional opportunities to meet others with similar interests
  • Address your negative thoughts by challenging the belief that you can’t do it or that it won’t be helpful.
  • Consider whether your expectations are too high, creating a barrier. If you haven’t worked out in a while or much at all, start slow and easy and increase your activity level over time.
  • There may be times when you fall short of your exercise goals. Don’t get discouraged! Keep going and give yourself credit for what you did accomplish.
  • Realise that you may not have found the right exercise activity / gym for yourself. Maybe you prefer a like minded community, love variation over one discipline or want to get fit for outdoor sports.

I can’t afford a gym membership…

  • When you see value, you will make a way to pay for it. A new dress might see more desirable most of the time, but how about shopping for a smaller dress size when you know you are getting results. That sounds a lot better! Check out our recent 12 week results study: http://bit.ly/2yoHFDB
  • If you really can’t afford it, we have put FREE training for you on our website, checkout programs under ‘MORE’ www.360training.co.za


Working out is boring…

Find a type of exercise you enjoy. Working out doesn’t have to mean going to the gym. Running, dancing and team sports are just a few ways to get moving, have fun and meet other people. With so many options available these days, it’s easy to find an activity you enjoy.

Consider partnering with a friend. Having someone to exercise with can be very motivating and enjoyable. By making a commitment to exercise together, whether meeting daily for a gym class or scheduling a weekly outdoor activity, you are assisting each other in setting and reaching your exercise goals.

There are enough languages in the world without the addition of excuses, so let’s get to work and scorch that fat!


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