All of us have days when we don’t feel like exercising. Occasionally, you may need a day off due to sickness or too much physical activity. But usually this is not the case. Blame your excuses on the monkey brain which is monitoring stress and wants to reduce the possibility of further increase. Perceived workout stress triggers negative hormones which make us feel unmotivated. Believing in these messages will stimulate negative attitude peptides. Once you quickly decide whether there is a medical reason for these concerns, you’ll usually conclude that the reflex brain is just trying to make you lazy.
Thinking ahead and organizing your day will reduce or eliminate most of these excuses. This activates the conscious brain which shifts control away from the reflex brain. You’ll find pockets of time, more energy, quality time with kids, and more enjoyment in the exertion. You’ll tend to be more productive in everything you do because you have had your time to yourself.
The following is a list of excuses that most of us hear on a regular basis. With each, there’s a strategy for blasting them away. Most of the time, it’s as simple as just getting out there. Remember, you can be the captain of your ship. If you take charge over your schedule and your attitude, you will shift control away from the reflex brain and turn on the powerful conscious brain circuits while increasing the flow of positive peptides. This leads to improved motivation to exercise. As you set up patterns for dealing with each excuse, it’s possible to rewire the reflex brain into patterns that get you out the door.
As you move away from each excuse, turn the words in the positive direction and start moving:
“One foot in front of the other.”
“The endorphins are flowing.”
“The excuses are melting away.”
“Life is good!”
“My________ hurts!”
Most of us have several weak links. These areas of the body are the first to hurt when we are stressed and talk to us more on the days when we have more stress. If there is no inflammation, loss of function, or real pain, it is usually OK to exercise. Indeed, exercise releases the stress which can erase or reduce the pains as endorphins are secreted, killing the pain. But if you have any medical concerns, talk to a doctor who wants you to keep exercising.
It’s a physiological fact that stress can greatly aggravate the symptoms of your weak links. Read the TMS sections in the glossary and the chapter, Situations. You’ll find more information about this in The Mindbody Prescription by Dr. John Sarno. While there is almost always some aggravation in an area of pain, stress can trigger the reflex brain to reduce the blood supply and aggravate the nerve response, producing an increase in the intensity of the symptoms. Gentle exercise can bring blood flow to the area while it releases stress. As you will see in the chapter, Situations, you can reduce or stop this TMS problem by shifting control to the conscious brain.
“I don’t have time to exercise.”
Most of the recent US presidents have been regular exercisers, as well as most of their vice presidents. Are you busier than the president? You don’t have to exercise for 30 minutes straight. You will get the same benefit from your weekday workouts by doing them in pockets of time: 5 minutes here, 10 minutes there. Many who start an exercise program find that they don’t need as much sleep as they get in better shape, and exercising for 30 minutes or so gets the brain and the body jump-started better than anything else. It all gets down to the question, are you going to take control over the organization of your day or not? Spend a few minutes in the morning to arrange your schedule. By making time for exercise, you’ll also tend to be more productive and efficient and will “pay back” the time. Bottom line is that you have the time—seize it, and you will have more quality in your life. Your loved ones will appreciate this, too, because after a workout, you’re nicer to them.
Tip: Cramped for time? Just walk or run for 5 minutes.
The main reason that runners don’t make progress is that they don’t exercise three times a week. Whatever it takes to do this, do it! Even if you only have 5 to 10 minutes, you will maintain most of the adaptations. Besides, if you start with the idea of going out for 5 minutes, you’ll usually stay out for 10 or 15 or, often, 30 minutes.
“People will talk about me.”
Many people deprive themselves of the personal empowerment and the attitude boost of running because they are afraid that someone driving by will see them exercising and judge them in some way. Actually, most people admire and respect those who spend the energy to exercise—whether they look like athletes or not. Besides, it’s not a good idea to let the opinions of unknown people stop you from doing something that can enhance your life.
“Exercise makes me tired.”
If this happens, you are the one responsible. You have almost complete control over this situation. By starting each walk or run with a good blood sugar level and pacing conservatively with sufficient shuffle or walk breaks, you will feel better and more energized than before you started. If you have a bad habit of going too fast in the beginning, then get control over yourself! As you learn to slow down, you’ll go farther and have more energy at the end and afterwards. Be sure to have a snack that’s between 100 to 300 calories within 30 minutes of finishing the run. It’s best to have 80 % of the calories from simple carbohydrate and 20 % from protein.
“I don’t have the right build (or technique) for exercise.”
Just go to any big marathon and you’ll see an amazing diversity of body types—including those who weigh more than 300 pounds. Virtually every one of us is genetically designed to walk or run, and when we do so regularly, our movements become more and more efficient and natural. Even if you don’t have smooth form, you can enjoy the way you feel during and afterward. With all of the different pieces of equipment, you can find one that will work for you.
“I need to spend some time with my kids.”
There are a number of exercise strollers that allow parents to walk or run with their kids. My wife Barbara and I logged thousands of miles with our first child, Brennan, in a single baby jogger. We got a twin carrier after Westin was born. With the right pacing, you can talk to the kids about anything, and they can’t run or crawl away.
You can also run-walk around a playground as you watch them play or run around a track while they play on the infield. Home equipment allows busy moms and dads to get in their workout as they watch kids napping or watching TV, or talk with them while they are playing.
“I’ve got too much work to do.”
There will always be work to do. Several surveys have found that runners are about 30 minutes per day more productive than when they did not run. A good morning run (when paced correctly) can leave you with more energy and a better attitude while you prepare to manage your day. Studies also show that better decisions are made and problem-solving improves after a run. All of this comes with an erasure of stress. Hundreds of morning exercisers have told me that during the quiet morning exercise, they plan their day and solve problems. Others say that the after-work workout relieved stress, tied up some of the mental loose ends from the office, and allowed for a transition to home life. You will get as much (probably more) work done each day if you work out regularly.
“I don’t have the energy to exercise today.”
This is one of the easier ones to solve. Most of the exercisers who’ve consulted me about this excuse had not been eating enough times a day. I don’t mean eating more food. In most cases, the quantity of food is reduced. By eating about every two to three hours, most feel energized more often. Even if you aren’t eating well during the day, you can overcome low blood sugar by having a booster snack about an hour before a workout. Caffeine, taken about an hour before exercise, helps (as long as you don’t have caffeine sensitivities). The dynamic food duo that I use is an energy bar and a cup of coffee. Just carry some convenient food with you at all times. Finally, an easy warm-up run will turn on brain circuits for more vitality the rest of the day.
“I don’t have my running shoes and clothes with me.”
Load up an old bag or backpack with a pair of running shoes, a top for both winter and summer, socks, shorts and warm-up pants, towel, deodorant, baby wipes, and anything else you would need for exercise and clean-up. Put the bag next to the front door or in the trunk of your car. Then, the next time you are waiting to pick up your child, you can do a quick change in the restroom and make some loops around the field, school, or wherever.
Primary causes of low motivation
Time goals are the primary reward from running.
Goals are unrealistic at present.
Not enough rest between stress workouts.
Running too hard most running days.
Not enough “joy runs” each week.
Not enough walk breaks in long runs and sometimes other runs.
Running with a group that is too fast for you.
Feeling sorry for yourself because you have no support.
No consistent plan.
The training plan used is too stressful for you.