by blake beckcom We’ve all heard of time zones, slow speed zones,
construction zones, no-fly zones and school zones, now let’s introduce ourselves to the “No-Excuse Zone.” As we embark on a new month and a new quarter, you have an important choice to make. Will you jump on the healthy train to a fit lifestyle, or just opt for another layover? Now is do-or-die time when establishing a fitness
routine before the summer season arrives. Less clothes and more skin screams “confident,” so don’t miss out on this window of opportunity to get back into healthy habits you’ve abandoned or have simply fallen short of during past months. Time to bust through excuses and establish a routine that will get you the results you want.
WELCOME TO THE “NO-EXCUSE ZONE.”
No Time? Make Some. Here’s a simple equation to help put daily sched-
ules into a realistic perspective for those excusing themselves due to lack of time. One hour of training time, three days per week, is
equal to three hours. There are a total of 168 hours in a seven-day week, with 24 hours in each day. Subtract out eight to nine hours of sleep time and that leaves 15 to 16 hours of potential workout time per day. If you can’t take as little as 30 minutes per day out
of 15 to 16 waking hours, to do something good for yourself such as working out, you need to better manage the time you have. Carve out moments and follow through with working out. Actually schedule times in those handy smartphones—simply write your name in designated time slots each week. If you feel guilty about taking time out, put a code name such as “Operation Hot Body” as a reminder.
50 RAGE monthly | APRIL 2014
THE NO- EXCUSE ZONE
No Energy? Get Some. Rest is important for recovering and repairing your
mind and body, but consistent inactivity can drain your motivation and energy levels. Having no energy can be a vicious cycle; if you wait to begin until you have enough energy, then it will never happen. What is needed to energize, is to get off the couch; step away from the electronics—and get active. You will love the results and enjoy the awakened endorphins when you push your mind and body. A body at rest stays at rest, a body in motion stays in motion.
No Money? No Problem. Getting fit doesn’t have to mean joining a gym
with expensive introductory and monthly fees. It also does not mean buying a ton of fitness accouterments to look the part. This also goes for that equipment you swear you’ll use at home, only to have it become an expensive clothes hanger. An effective fitness routine can simply mean grabbing a group of friends and doing calisthenics in a park (body weight squats, pushups, dips and lunges), or going for a walk/jog around your neighborhood. Got a bike? You can be active for free if you just get out and get moving.
Don’t Know Where to Start? Just Start Somewhere. To get started with a routine that gets results, you
need to first find a workout environment that fits your personality. Take the first step; make a call, go
online or ask a friend for a referral. If you are a social butterfly who is motivated by others, then a group workout may be your best option. If you’re shy and prefer to work out alone, then you might enjoy a one-on-one personal training environment. Either way, choose an environment that fits and aim for at least 30 minutes, three times per week, of strength- training and cardio. If you’re looking for a quick but effective workout
routine that can jumpstart your fitness regimen, start with a simple set of 10 pushups, 10 body weight squats, 10 sit ups and 10 jumping jacks. Take a short break after finishing the set and then do it again, working your way up to complete sets three to five times. You will work your whole body and get your heart rate up. Squats and pushups are two top move- ments for working your total body; they require big muscle firing and hence, use caloric burn and cardio maximally. You have entered the “No-Excuse Zone.” The time to
stop making excuses and start making time for you and your health is now.
Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom-designed to fit your needs and abilities. For more information, to sched- ule a free fitness diagnostic or private training session call 619.794.0014.
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