a presentation created to help you find motivation to exercise

1. 11 Ways to Overcome
Exercise Procrastination
By Erica Sterling
March 3, 2013

2. Is This You?
 Do you dread the gym?
 Do you hate to sweat?
 Do you find any excuse
not to work out?
 Are you able to fall in
love with exercise?
 Is that even possible?
 Answer: YES it is!

3. Top Excuses NOT to Workout
 I'm too busy.  I may injure myself.
 I'm too old.  My back hurts.
 I hate going it alone.  I'm too fat.
 It's so boring.  I'm thin already.
 My kids get in the  I'm not a gym rat.
way.
 I have arthritis.
 I don't have the
 I'm afraid people are
money.
watching and judging
 Exercise makes me me.
eat more.
 I don't want to redo
my hair and makeup.
These excuses do not fly and are not valid!

4. 1. Time Management
 Make exercise a habit and
allot a specific time to
working out.
 Devote at minimum 15
minutes, most times you
will go beyond that
 Make exercise a non-
negotiable, high-priority
item in your schedule.
 Treat exercise as if it is a
lunch meeting or an
important event you
absolutely must attend.

5. 2. Reward Yourself, and Do it
often
 A non-food reward – no restaurants! (protein shakes are
ok)
 Reward yourself with something that complements your
goals and makes you happy at the same time.
 Examples: facial, massage, mani/pedi, exercise dvd,
exercise equipment, new workout clothes or sneakers

6. 3. View Exercise as Stress Relief
 Decreases the levels of cortisol and other stress hormones
 Boosts the levels of endorphins/mood lifters
 Healthy outlet for venting unhealthy emotions

7. 4. Create your own
Exercise Benefit Analysis
Pros of Exercise Cons of Exercise
1. Look younger;
2. Build stress tolerance;
3. Improve attention and concentration;
4. Aid cardiac functioning;
1. Inconvenience;
5. Protect against type two diabetes;
6. Boost the feel good chemical, 2. Takes effort;
endorphin;
7. Prevent osteoporosis; 3. Challenging to sustain.
8. Act as an anti-depressant;
4. Laziness
9. Assist productivity;
10. Burn calories;
11. Develop a slimmer appearance;
12. Get in good physical condition.

8. 5. Exercise with a Friend
 Exercising with someone
whose company you
enjoy can also make the
time go faster.
 If you have committed to
meet up with a friend at
the gym for an aerobics
class or at the nearby
track to jog it may
motivate you to keep
your promise

9. 6. Join a Fitness Support Group
 Participate in a
community of people
committed to fitness
 Women Empowered
 Black Girls Run
 Weight Watchers
 Jenny Craig

10. 7. Obtain a Workout Routine
 Internet has tons of
 If a task lacks structure
Exercise Plans
we are more likely to
 http://www.fitnessmagazi procrastinate on it.
ne.com/workout/
 Obtain a plan from your
 http://www.bodybuilding.c trainer
om/guides/
 Create and print out or
 http://www.webmd.com/fi write down your
tness-exercise/features/5- workout ahead of time.
treadmill-workouts-in-an-
 Bring the plan with you
hour-or-less
when you come to the
 http://exercise.about.com gym
/cs/exbeginners/a/exforbe
ginners.htm

11. 8. Hire a Personal Trainer
(If you can afford it)
 A personal trainer apt to
give extra motivation
 It's good to have an
expert to help and advise
you in your efforts.
 Trainer can create a
customized exercise plan
to fit your body

12. 9. Incorporate simple exercises
into your daily activities.
 Use the stairs instead of
the elevator.
 Park your car so you get
to walk a considerable
distance to your office.
 Do stretching exercises
every hour or so when
you're stuck in front of
the computer.

13. 10. Take Pictures of Your
Progress
 Take a picture of yourself
and place it beside a
picture of your ideal
body.
 Put these on the fridge
or some other visible
place in your house.
 This should serve to
remind you always.

14. 11. Choose Enjoyable Forms of
Exercise
 Select the types of
activities you enjoy most
 If do not like the feeling
of being hot and sweaty
after a workout, consider
swimming on a regular
basis
 If you feel confined while
exercising in a gym or at
home, choose outdoor
activities like walking,
jogging, or cycling

15. References Web Links
 http://venusvision.com/category/mind-body/healthy-
living/fitness-for-you/
 http://ezinearticles.com/?10-Ways-to-Overcome-Exercise-
Procrastination&id=5598455
 http://www.fitday.com/fitness-
articles/fitness/exercises/exercise-motivation-how-to-
overcome-procrastination.html
 http://www.thebengilpost.com/7-surefire-ways-to-
overcome-workout-procrastination
 http://www.psychologytoday.com/blog/science-and-
sensibility/201103/kick-procrastination-and-get-fit
 http://health.usnews.com/health-news/diet-
fitness/fitness/slideshows/fitness-excuses
 http://www.huffingtonpost.com/lauren-boggi/exercise-
motivation_b_2345720.html

16. Takeaways
 Before you commit to getting fit, evaluate your motives,
and make sure you’re doing it for the right reasons
 If one day you only have 30 minutes to work out, don’t
blow it off because it’s not your usual routine.
 And if you have to miss a workout all together, don’t
beat yourself up.
 If you are truly aiming to improve your health, then
you’ll get back on track — not because you have to, but
because you know its what your body wants, and
ultimately it makes you feel good.