Health

Stop the Excuses

Before typing this month’s article I was thinking, what could I tell the readers this month to either help them get started, stay on the journey or get up if they have fallen down.  What did I decide to talk about, NO EXCUSES! Now let me tell you how I came to this.

On June 3rd I was sitting in my bed on my ankle and my entire, yes, entire leg went to sleep.  From hip to toe and I didn’t know it. At the time I was prepping my meals for the next week.  I get out the bed to check the food, put my right foot down on the ground and my left foot and because my leg was asleep and I didn’t know it, I step down and my foot was turned and all I heard was “crack, crack, crack,”.  OUCH. I grab my foot. My blood pressure shot up (don’t worry, I’m going somewhere with this story) and I saw spots. I calmed down and walked to the kitchen to check on the food. I elevated my ankle, put ice on it and took the generic Aleve.   The next day I got up, went to work and I have been walking on it fine ever since. I would ice it at work, keep my leg up, ice it at home and keep my leg up.

Here is why I decided to discuss NO EXCUSES (finally getting to the point).  I have excuse after excuse after excuse why people, especially women, can’t workout out.  Let me see if I get in your lane, “I don’t have time.” “I’m too tired.” “My kids….” “I should but….” “I don’t have the money.” “It cost too much.” “I can’t get up early.” “I’m out of shape.” “I don’t like to workout.” “I’m lazy” (this isn’t an excuse, it’s the truth.” “I don’t want to.” “I don’t have anyone to workout with.” “I’m going to die one day anyway.” “I don’t want to look like a man.” “I don’t want to lose my butt.” I’m sure there are many more.

Monday-Friday’s I do a Facebook live workout.  Because I injured my ankle, I didn’t workout. NO EXCUSES!!  I chose not to work my lower body because of the injury. I could have said, well I’m not working out because I hurt my ankle.  What does that have to do with working upper body and abs? Guess what I did? Worked upper body only. No Excuses, right?

I went to the doctor today and it may be fractured (I have to wear a boot) or I tore tendons in my ankle (air cast).  Still waiting to hear the final results (the ex-rays had to be seen by another doctor). No matter what the outcome is, it  won’t stop me from working out. I can’t do cardio but I can do abs, arms, back, chest and butt.

If I can workout with a fractured ankle or torn tendons, you can do something.  How do you get rid of your excuses? Here is a conversation with someone I had that commented on one of my Facebook Live workouts.  

Post: If I had the energy, what can I do or take for more energy?

Me: Go to bed earlier to get more sleep. You can join us, just do what you can. You don’t have to do everything you think. Exercise gives you energy for the day.  Are you joining us today?

Post: No. I have all this at the house but no time smh

Me: You don’t have 5-10 minutes to do something?

Post: Maybe in the afternoon I’m going to try and start today thanks for the push

Me: You’re welcome. Plus, if you can make time for Facebook or social media, can make time for a 5-10 minute workout. For accountability I want you to come back here and post after your workout.

Post: ok , coach. 20 min done “weights”

You don’t need to do 30-60 minute workout.  Did you see me ask the person that posted, “You don’t have 5-10 minutes to do something?”  This is all it takes just to start. The person post that she did a 20-minute workout. Just start doing something.

Below is one of the workouts I did during the first two weeks of my injury.  While typing this article, the doctor sent me a message and told me, my ankle is fractured and I have to wear a boot for 4 weeks.  But you know by now, NO EXCUSES. I’m going to still workout.

Butt Workout: Each day go up 3 on each exercise (5, 8, 11, 14, 17)

5 pointed butt lifts
5 fire hydrants
5 heel kicks
5 bridges

All exercises below are performed sitting in a chair:

1 min jumping jacks (sitting in a chair arms only, no jumping)
1 min high knees (sitting in a chair)
1 min jumping jack(sitting in a chair arms only, no jumping)
1 min high knees (sitting in a chair)

 

1 min arm circles (add weight if you like)
1 min shoulder press
1 min arm circles (add weight if you like)
1 min shoulder press

10 pushups (on knees)
10 chair dips
10 seated bent-over rows

30 sec air punches (sitting)
1 side twists
30 sec air punches

1 minute plank

Zhivi Williams has over 30 years of experience in fitness. She is the founder of Leading by Example, LLC, author of Who Needs a Gym? Using Social Media for Weight Loss, 30 Days to a Healthier You Workbook and an accountability coach.  She has remained on the cutting edge of the health, wellness and fitness industry by developing training programs and challenges, writing magazine articles and books, developing strategic partnerships to help individuals increase their personal health and providing personal training to help people improve their lives.  For more information please visit www.lbxfitness.com

Zhivi Williams, earned a Master’s of Education from The University of North Carolina at Charlotte in Charlotte, NC and a Master’s of Theological Studies from Hood Theological Seminary in Salisbury, NC. In addition, Miss. Williams is a NASM certified Women’s Fitness and Nutrition Specialist. She is a motivational speaker, author, and owner of Leading by Example, whose mission is to inspire change through health, wellness and fitness. She is also the founder of Passion Driven, a non-profit organization that promotes women’s health and wellness through educational events. Miss. Williams is also the founder of the Women’s Health & Fitness Day, hosted in Charlotte, NC. Miss Williams has over 30 years of experience in fitness. She has remained on the cutting edge of the health, wellness and fitness industry by developing training programs, meal plans, writing magazine articles and books, developing strategic partnerships to help individuals increase their personal health and provides personal training to assist individuals in improving their lives. Follow her on Instagram at lbxfitness.