Get Real: How to Find Time To Exercise

I know what it is to be busy – this is my first post since June. With the New Year already 8 days in, you’re probably still going strong on your New Year’s resolution to get fit or lose weight. The initial rush of finally succeeding at a goal you’ve been wanting to achieve for so long keeps you at the gym day after day, chugging away like a donkey plodding through the desert drooling over a dangling carrot. It’s so close yet so far and all you have to do is work out. You’ve made resolutions before, but this time it’s different. You just know it is. You can do it. You can set your mind to it. You can work out 5 times a week for an hour at a time. All you have to do is keep it up and you’ll finally be able to say that you stuck with your New Year’s resolution and succeeded!

Until you realize you can’t (um, won’t). That upbeat attitude won’t last. And here’s why…

The number one excuse I hear from people about why they don’t exercise regularly is, “I don’t have time and can’t fit it in”.

That’s a load of garbage. You’ve got to lose your excuses. The only reason you’re not seeing the results you want is because you don’t take responsibility for your actions. I know it’s harsh and it may be hard to swallow that the only thing holding you back is you, but you have time, you just don’t have your priorities straight. I get it, you probably work 10 hour days minimum, which leaves little time to get chores done, and leaves you exhausted and feeling entitled to that manicure, happy hour, shopping, a movie, lazing on the couch, and dinner out with friends.

That’s the problem.

Don’t get me wrong. I absolutely think you are entitled to those things and have earned it with all your hard work, but if you want to succeed you have to delay that immediate gratification of rewarding yourself until after you work out. And, I absolutely think that a healthy dose of loafing around is necessary and allowed, but you have to earn it.

I’m busy too. Actually, can I clarify that? I am BUSY with a capital B-U-S-Y! I have an almost 1 year old baby who requires lots of attention and often leaves me exhausted by the time I get to my workout, a sick family member, a business to run, clients to train, a house to keep clean, laundry to do, meals to cook, a running group to train for a race, a husband to spend time with, dogs that need to be walked, friends and family that need to be seen, an endless to-do list… Basically, life.

Yes, we are all busier than busy and barely have a moment to ourselves, but still, if you want what you want then you have to do what needs to be done to get it. And that doesn’t mean just working out. You need to learn some time management.

Here’s what I do and recommend you do too:

Take a look at your schedule for the upcoming week and pencil in the days and times you’re going to work out ahead of time. You have to think about working out like brushing your teeth and taking a shower. You wouldn’t skip those, so don’t skip a workout unless you’re sick or injured. And that excuse of not having any time? Throw that out the window. You don’t have to work out in a gym to consider it successful. There are so many fitness DVD’s on the market that you can get through Netflix, HULU, and cable OnDemand channels (channel 1023 in Brooklyn) that you don’t even have to put on clothes to do it (although I highly recommend at least a sports bra!). When my baby was 3 weeks old and I was given the go ahead to resume working out I did it in spurts between her cries (working out 10 minutes here and there 3 times a day is just as effective for your bottom [line] as it is doing it for 30 minutes total), in my living room, in my pajamas if I didn’t even have time to change. I let the vaccuming go undone, I let laundry pile up, and decided what I could let go of for a bit and just let it go. I couldn’t let actual work and some other important “must be done” things go, so I decided that my house doesn’t have to look immaculate all the time, that I don’t have to cook dinner every night, and that I can wake up an hour earlier if it’s the only way I can fit a workout in that day. The only reason this works though is because I’ve decided that working out is a part of life for me and MUST be done. It keeps me sane, makes me a better mother, improves my clients’ sessions, and makes me feel good. When I feel good everything else is good.

So, lose your excuses and keep to your word this year.

To make it even easier and save you time, here are links to the essentials:

- Resistance Bands >

- 20 Pound Dumbbell Set >

- 32 Pound Dumbbell Set >

- Chris Freytag’s work out DVD (I love this one!) >

- Cardio Kickboxing DVD (For all levels. You can do just one 15 minute workout or select multiple workouts for a longer session.) >

- YogaWorks For Everybody: Slim Down DVD >


I’m thinking about the past two weeks and just have to give a big congratulations to a few people…

Jen Z., Melissa, Erin, and Reina: You’ve taken huge leaps and you’ve made me so proud. I’m ecstatic with your success and growth and want you to know that you are exemplifying what Very Personal Training is all about – facing your fears and pushing yourself past the point of comfort. Keep it up and you will see that change happens, because you keep proving to yourself that you are capable of so much more than you thought possible. 

Also, a huge welcome to Sarah and Jen C. (because lord knows I need more Jen’s to keep track of!). I’m so excited to see what the future brings us.

The Other Red Meat

Passover is a difficult time for most people. It’s only 8 days, but for some reason it seems like an eternity. When following a healthy eating plan you may feel like you’ve forgone many foods already and Passover only adds to that list. But, this could actually be a great time to try some new things.

You’ve probably sworn off red meat thinking that it’s all bad for you and will sabotage your waist line, but you should know that not all red meat is created equal. Bison (or buffalo) is actually a very lean meat (as are most game meats, like venison). A 3 1/2 ounce serving has only 105 calories, 1 g. fat, and only 1 gram of saturated fat (which compared to most fatty red meat cuts is saint-like!). It’s actually one of my favorite meats. You can grill steaks or even have yummy hamburgers again! Because it doesn’t have the fat pockets that most steaks have, be careful not to over-cook it. Cook until medium-rare and you should be good to go!

Here’s a simple recipe to try:
(serves 8)
- 8 4oz. bison tenderloins

Diet Fact or Fiction

Everyday we hear new tips and pointers that promise to help us lose weight. Here’s how to decipher fact from fiction:

MYTH – Foods eaten late at night are stored as fat.
TRUTH – Your body doesn’t know if you’re eating at 6pm or 10pm, but what it does know is if you’ve exceeded your caloric needs for the day. If you eat more calories than needed for maintenance your body will store the excess as fat, but if you eat less than needed for maintenance your body will use stored calories for energy.

Tip: Listen to your body’s physical cues of hunger. When your body needs calories it will tell you by feelings of physical hunger. Try focusing on eating when you’re hungry, not when the clock tell you it’s time to eat.

MYTH – A high protein/low carbohydrate diet is the best way to lose weight.
TRUTH – A protein-rich diet, high in meat, cheese, and eggs can contain a lot of fat and cholesterol, putting you at risk for heart disease. Likewise a diet low in carbohydrates lacks fiber, because it’s low in fruits, vegetables and whole grains. Fiber helps lower cholesterol and promote regularity.

Tip: Not all carbs are bad. Choose high fiber carbs made with whole grains. Your body will use it for energy. Focus on balanced meals: Fill 1/2 your plate with vegetables, 1/4 with protein, and 1/4 with carbs.

MYTH – Fruits are bad, because they’re high in sugar.
TRUTH – Fruits are low in calories, high in fiber, and contain natural sugars. It’s the added sugars you need to be careful of.

Tip: Replace the cookies, cakes, and candies in your cabinets with fruit in your refrigerator. Frozen fruit can make a yummy midnight snack and won’t stick to your hips later like Ben & Jerry.