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Health & Wellness Fitness

Overcoming Obstacles To Exercise

Overcoming Obstacles To Exercise

Funny Cardio sign no obstacle to exercise

Are you one of the many people who find it ridiculous hard to work out? Learn to have Fortitude: Overcoming obstacles to exercise is what this article is all about.

Common reasons I hear from people include: “I have no time,” “Work get’s in the way,” “I’m always tired,” “I travel too much,” “I have kids,” “I have health issues,” and much more.

I’ve written this article to help you and people similar to overcome obstacles faced when trying to get exercise in. For some there will always be a reason not to exercise, but for the vast majority, if we’re honest we can often overcome the issues we claim are preventing us from working out.

If you’re reading this, it’s highly likely you’re in a positive frame of mind whereby you’re looking to help yourself. Which is a great starting point. 

All I’m asking is you read on with an open mind. I’m not here to devalue your perspectives, nor encourage you to do something you don’t want to. I do though believe exercise is for everyone with no exceptions. 

The benefits of exercise

Group of happy friends or sportsmen exercising outdoor exercise

Countless research and findings illustrate the vast positive impacts regular exercise can have on people. In fact exercise has so many health and psychological benefits, that if compressed into a tablet it would likely be the most widely used drug on the planet. With many of the human health issues we have as population being eradicated. Yet so many people still fail to use this multi faceted strategy to improve their lives.

Don’t believe me? Here are 10 verified benefits that regular exercise can have: 

  1. More energy and enhanced sleep quality
  2. Delayed affects of ageing.
  3. Weight loss.
  4. Quantity and quality of muscle. 
  5. Reduced stress, anxiety & depression.
  6. Greater cognitive functioning.
  7. Prevent the risk of chronic diseases.
  8. Improved sex life 
  9. Hormone functioning 
  10. Combating addictions 

According to the NHS adults from 19-65 should “do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week,” as a minimum. For exercise to beneficial in its been found that it should be done for at least 10 minutes at a time and spread throughout a week. 

For broader health benefits recent studies find that this should be increased to 300 minutes per week of moderate intensity exercise or 150 minutes of intense exercise. At this level, participants tend to achieve greater fat loss and more quality muscle gained. 

So then the science is clear. Exercise improves almost every facet of your life!

Why then do so few people partake in regular sustained exercise? Below are reasons I hear that are common obstacles to exercise. These are among some of the most popular explanations recorder according to the British heart foundation.  

In the UK around 34% of men and and 42% of women aren’t active enough to benefit from the effects of exercise. Let’s take a look at some of the most popular reasons why and how to overcome them.

The issue: No Time

Shocked man and woman looking at time on clock obstacles to exercise

Futile activity and procrastination can creep into all of our days, often without even knowing it. This sound familiar? You’re needing to access an email on your phone to pay a bill, you catch sight of a different email from you favourite shop, which is having a 24hr sale, so you quickly skim it to see if they have anything you might like. 

Yup! There’s the desk lamp you had on your wish list. Now your on their site exploring a little more, ooh they have the mugs I wanted too. Fast track 45 minutes later (more most likely), your thumb and wrist ache due to rapid, expeditious scrolling and now anticipating delivery of a parcel for things you don’t really need. 

The point I’m making again is its very easy to loose 45 minutes or more if were not thoughtful about our time.

Flip the script and that 45 minutes plus, could have been allocated towards exercise.

On one hand we’re all living through a very demanding and hectic period in time. With many more responsibilities, occasions and temptations bidding for our time. Yet on on another, never before have we had the ability to be so flexible with the time were given. 

Everything is much more instantaneous these days. same day deliveries, food delivered to our doors, immediately watch a programme, see a friend in seconds via a smart device etc. 

If we’re not careful and thoughtful in our approach to daily life it’s easy to get swept up by it all. 


the resolve

I fail to accept “no time” as a robust reason not to exercise. I get it, today’s pressures are real, but there is time. And if there isn’t much, you can learn what to do to make the most out of the time you have. 

If people are truly honest when they are  saying “I have no time.” What that actually mean is, “time for excrescences is not my priority.” MAKE IT YOUR PRIORITY. Exercise yields far too many positve benefits to de-prioritise it.  

A client I support, is a Dad of three, Husband, Grandad and CEO of a very large legal firm with over 100 employees to manage. He works in excess of 80 hours per week, oh and he’s 70! He also manages chron’s disease which causes him pain discomfort and fatigue. Yet he’s never missed a session with me! Honestly. Is he superhuman? Well he’s a brilliant person, but in short; no he’s not. He’s just very good at time management, discipline and is highly accountable for his actions. He values the importance of exercise and how great he feels after. He admits he has days where he doesn’t feel like training, but forces the action to go. “I always feel better after.” 

A saying I heard back in my professional rugby days was; “The only bad training session is the one you don’t go to.” Very true!

We all have time somewhere. Be honest, take accountably and I promise you will reap the rewards. 

Time Management

Organise yourself better. Creating a routine dramatically opens up potential free time. Assess where you are spending your time each day. Do you watch too much TV? Where do you have moments that you could workout. Remember effective exercise can be done in 10 minute increments, from anywhere. Perhaps go for a run or do a home workout, particularly useful if you have children. Our HWK Lift Home Programme uses minimally equipment, is suitable for any person and ability and progresses you through new movements and exercises to promote fat loss, better muscle quality, aerobic and anaerobic improvements. It can be done anywhere, at any time and is as effective as a session in the gym. 


If you have the utmost intention to exercise take actions to increase the chances you’ll work out. Keep clean workout clothes packed and leave them in your car. Also always have some food and water with you. Ideally something like a banana, apple, protein shake etc. That way you have energy sources for before and after working out. Block out much in your work diary, eat a banana and get to the gym or go out for a run. When you return drink your protein shake and you’re done. Even wear you your kit in the morning, if your day permits. Having your kit on ready removes the little bit of faff you need to do before you get to the gym or work out. When that burst of motivation hits you, all you need to do then is exercise.

Be Creative

Some of my clients who have massively achieved have done so without stepping foot in a gym. Working with clients with young children we have explored ways of exercising that they like and can realistically achieved. Some included, going out for a run with their baby in a sports stroller, getting out on the bikes with the children. Scooting and running to school with children. setting up sports games for the kids and friends that they too get involved with. Getting some music on and dancing for 30 minutes.

Workouts don’t need to be hours of time spent sweating in a gym. Effective exercise involves raising your heart rate, challenging your muscles and using a mixture of aerobic and anaerobic energy systems.

One rapid way to do this is using a form of exercise called “Tabata.” 


originates back to 1996 whereby a man named Angelo Tabata conducted a short term study to measure the effects of high intensity training or HIT, compared to moderate intensity training. This study was repeated in 2013 which found similar results. 

In brief, Dr Tabata found that compared to moderate intensity exercise, HIT was superior for both anaerobe and aerobic power. 

Both o which improve muscle quality, cardiac health, respiratory health and can assist weight management goals. Due to the high intensity finding showered that calories continued to burn even after exercise stopped. 

Essentially to perform Tabata training correctly you need to exercise maximally for no longer than 10 minutes. This is broken down into 20 second increments. 

A typical tabata session may look something like this: 20 seconds maximal sprint, with 10 seconds rest, repeated 8 times. Thats it. 

However for this to work a person really does need to ensure they are working at maximal levels. For some operating at this level is far too uncomfortable and not sustainable, which longer term can decrease exercise adherence. If not conditioned, this training style can result in injures such as muscle pulls, tears and nausea. It does though demonstrate that if needed you can get sufficient exercise done in just 10 minutes, from anywhere. 

The Issue: Low motivation

Hard training concept. Sorrowful unhappy young man lifts heavy weight, being demotivated for sport, has no wish to work in gym, wears white headband, casual clothes, listens music during workout

“Motivation; A reason or reasons for acting a particular way.”

Thats the definition, so what’s your reason? More to the point why are you waiting for one?  

As we’ve already discovered there’s every reason to exercise. I think what people really mean by this is they are waiting to feel inspired. Either by observing others, or subconsciously feeling undeserving or “scared” to approach the challenge. Sensing it would be too much and subsequently fail, or they don’t deserve to invest time in themselves. 

Sure exercise can be tough. even when fitter it’s hard at times. You don’t need to flog yourself every session though. Take your time and build on your ability each session. You will adapt and become fitter. Soon to be the inspiration for others.

Often I ask people to be the inspiration, don’t wait for it. Take action, improve yourself and watch others admire and follow. 

We all feel lacklustre sometimes. I see people far too often though allow theirselves to get very low and out of condition before they’re ready to do something about it. 

Don’t be that person the road is longer and harder. Of course it can be overcome, by why make life harder for yourselves. 

I’ve done it and hated myself because of it. I gained a lot of weight in my teens and early 20’s and it affected my health and life tremendously. I became a recluse and hated socialising. I wore 2 T-shirts in summer, in to absorb sweat where I was so out of shape, embarrassed by the amount I would sweat even just walking around. 

I understand that facing your challenges are hard, but know ones coming to do it for you.

BE YOUR OWN MOTIVATION! Life too short and your worth it!

The Resolve

Right off the bat, if you’re waiting to feel motivated your wasting time. Motivation rarely comes before action. 

Take a 5 minute action!

This means something small, but something considerate and purposeful towards exercising (in this instance.) By taking an action your one step close to actually doing something positive for yourself. It could be as simple as packing you kit bag rather than sitting down. Or perhaps booking a class in your gym so that you have committed. start prepping you body, stretch, drink some water, have a coffee or pre workout drink. 

Get a gym partner

Having someone to train with increases your responsibility to attend workouts. They’re relying on you, and you them. This can help you to keep exercise plans in place. 

Exercise ideas you like

Ok so we all (including me) struggle at time to fully look forward to a work out. Having something you like doing will increase your adherence levels to the activity. Perhaps swimming, running, hiking, weight training etc. Were not all but the same neither do we al have the same interests. Again remember a successful workout that constitutes as exercise is on the raises your heart rate and challenges your muscles for 10+ minutes at time. 

The issue: always tired

Exhausted unhappy woman makes face palm and sighs from tiredness has sleepy expression fed up of working without rest wears orange jumper in one color with earrings. Upset depressed female model this can be an obstacle to exercise

Theres no getting away from it feeling tired is a part of life. 

If I’m honesty I must say to my wife daily (probably more) “Wow I feel tired,” to which she usually then side eyes me and replies unenthusiastically “Yeah me too; join the club.” 

I’m confident I was born feeling tired and never grew out it. (Smirk.)

It seems crazy then that feeling tired is going to encourage me to get to the gym. Tired insinuates a lack of energy. So why would I then even think about expending more in a gym.

Well firstly I’m not really “tired” it’s a perception. One that if I allowed it would result in me sitting down all day. I don’t let it. 

Here’s another bit of honesty. I have never left the gym feeling more tired! In fact, I almost always leave the gym feeling energised, alert and happier. How? 

Well 2 main things happen to energy and fatigue levels when you exercise.

Firstly exercise positively effects feelings of fatigue and energy. 

Secondly exercise improves sleep quality which makes you feel more rested. 

A study in 2008 found that after just 20 minutes of moderate exercise 3 times per week for 6 weeks, people on average state they felt 20% more energised and 65% less fatigued as a result. 

The Resolve


Firstly make sure you are getting enough quality sleep. If you’re not properly rested, you’re likely feel to more tired, which brings a whole host of issues and negative impacts. Aim for between 7-9 hours per day. Avoid screens (including TV) 1-2 hours before bed. Foods such as almonds, kiwis, turkey, cherries, salmon and chamomile tea have all been shown to help promote natural sleep. Taking sleeping pills can actually be counterproductive. They often put you in a very deep sleep that leaves you feeling groggy and lethargic days after.


One of the most widely used, researched and effective supplements for performance. Not least for exercise, caffeine is also used by everyday people world wide for its alertness properties. A common misconception is that caffeine gives you energy. Rather it affects the central nervous system and brain. Furthermore physical affects include a fast heart rate, quicker breathing, raises core body temperate, increases arousal and encourages movement. Like any supplement or drug, caffeine can be abused. Effective doses however range between 200-300mg before an exercise session with a daily caffeine limit of 400mg per day. That about 4 / 5 cups of coffee. Avoid consuming later in the day and evening. Caffeine can stay in your system for up to 5 hours and can interrupt quality sleep. Aim to stop consuming caffeine around 3pm to ensure it has been metabolised and out of your system. 


As we’ve already stated. Exercise, whilst this expends energy it also helps stimulate your energy systems and release feel good hormones that leave your feeling energised and invigorated. 


I could go on for hours here. Essentially though to increase your energy. Aim to eat a diet high in wholesome foods and reduce processed ones. Include plenty of protein, carbohydrate and some fats. Plenty of fibre, 2-3 litres of water per day and limit / cut alcohol. Carbs should be predominantly starchy complex sources like oats, sweet potatoes, whole grains etc. These types prevent sugar spikes and drops. 

Reduce stress

Some stress is actually a good thing but prolonged stress is very damaging to health. Altering your perception of stress and how you’re manage it can have a dramatic effect on your ability to be able to deal with it. Practice breathing techniques, morning mediations and other calming techniques to diminish the affects of stress. 8-4-7 is a technique we advise to help you feel better during overwhelming situations. Simple exhale through the mouth for 8 seconds, inhale through your nose for 4 seconds. and hold your breath for 7 seconds, repeat this 5 times. 

Give up smoking

The health impact of smoking are well documented. In brief smoking increases the risk of breathlessnesses, depression, fatigue, cardiac issues and a lower quality of life. Give up these life sucking sticks to increase your energy and life quality. 

The Issue: I don't enjoy it

Enjoyment is subjective. Therefore, what I like you may not, and vice-versa. A key to becoming more active and enjoying exercise is finding a type that you like. 

We’re fortunate these days to have access to many different types of activates to get involved with. 

They’ll always be that one iron-willed person that “hates” every know option out there, but for the vast majority of us there is at least one exercise type we can get some enjoyment from. 

There are also many different reasons not to like something. 

Heres a list of some of the most common reasons why people dislike exercise.

  1. Don’t like working out in public?
  2. It hurts. Either too hard or makes you feel poorly or sore. 
  3. It seems futile or you don’t see results. 
  4. I have better things to do.

Fearing exercise is very common and a big barrier for some. If this sounds like one of the reasons you avoid exercise please read on. 

I first hand understand how this feels. And if you ask the majority of now experienced fitness enthusiast, they’d likely say the same. 

All of us at some point were “newbies.” In experienced and unconditioned.

Like them and I though, you can overcome this. Don’t let your thoughts and feeling over run your potential to become healthier and happier. Avoid overt king what the experience might be like.

Continue to find out how you might overcome this boundary and strait unlocking a new healthier and happier you. 

The Resolve

Lets unpick some of these to see if we can find sensible solutions to the problems. Remembering that exercise is for everyone and all who partake will benefit providing the activity raises your heart rate, challenges your muscles, is done for long enough and you’re consistent. 

Exercising in public 👎

OK, so how about at home? Whack on some music, set up a little exercise station and exercise. To add many people don’t fully understand how to workout effectively or perhaps get bored with the same routines. Why not try our HWK @ Home Workout Programme. This programmes and ones like it give you guidance, video demonstrations and ours included coaching reviews to help you get the most form you sessions. Buying a programme can increase enjoyment, reassure you that you’re exercising safely and correctly and enhance speed and quality of your results.

Low confidence is a very common reason not to exercise in public. Especially in gyms or places where people are seemingly experienced and fitter. Trust me, any true fitness enthusiast who see’s you in the gym is not think “oh my god what a fatty, look how unfit he / she is.” Honestly I can’t stress this enough! OK so you’ll always get some judgmental belter, but their toxic nature will isolate themselves from everyone, not just you. There are no gangs who are going to team up with a person like that and ridicule you the whole way through your session. 

The best way to overcome this anxiety is to test it. Get in the gym and see. I’ve been attending a gym most of my life and I’m happy to see the demographic that now populate them seem to be very diverse in age, gender and seeming ability. We all there though for one thing. To better ourselves. Thats out god given right, and no one should be able to influence you away from that. 

Confidence unfortunately comes with experience, and experience comes with having to do it. You have the right like everyone else in the gym to be there. To make this easier perhaps, take a friend, find a PT you like, invest in a personalised programme like out “lift physique option.” 

It might not be environment, but practical use of the gym that overwhelmed you. Using a PT or going with an experienced friend can really help. PT’s and fitness coaches are there to help you optimise movements, keep sessions fun, progress you accordingly, keep you safe and free from injury. 

Furthermore some decent tips I’ve taken from clients who’ve experienced confided tissue include; wearing a baseball cap, having headphones on, using minimal kit to start and observe others and how they use it. Get a feel for the environment and grow yourself into the space.

If you can overcome gym fear, you will find a new lease of life I promise you. The gym for me is my sanctuary. Exercise is a great by-product, but I love the environment mainly. Meeting people, helping people, celebrating achievements and thriving off of all the positivity from hard working, like minded people👍. 

It hurts👎

Yup, let’s not sugar coat this, exercise is going to challenge. That’s the point, but it doesn’t have to be excruciatingly painful to be beneficial. If your starting from a predominantly sedentary lifestyle you almost certainly will experience DOMS (delayed onset muscle soreness), feel sick (perhaps), feel dizzy, exhausted and like you just want to stop. This is how i view it you can either choose to “suffer” during exercise or be forced to “suffer” later in life because of a sedentary lifestyle. I’d pick the first every day of the week for sure!

Firstly you should experience these thing in moderation. DOMS can last for a while but any longer than 3 days and you’ve probably gone too hard.  Even I feel dizzy, tired, sick and like I want give up during some sessions, but you defiantly shouldn’t feel like this too often. Make sure to see a doctor before you embark on an exercise regime and if you experience any of these symptoms. Chances are you’re fine, but get a professionals opinion to be safe. 

Overtime and the more consistent you are you WILL improve and adapt. You’ll start to become very competent and soon enough exercise will be about celebrating and pushing your body further👍. 

Futile activity / No results👎

Let me squash the first perspective if I haven’t already. EXERCISE BENEFITS ALMOST ALL FACETS OF YOUR LIFE. People claiming otherwise are clutching at the straws of resistance, and cutting the nose off despite their faces IMO. 

So let’s talk results. 

Results come at different rates for different people. They depend on many varying factors. Characteristics that are the biggest drivers of rest include: Age, Gender, Experience, Effort, Frequency & Exercise Choice. 

But results are also measured by different makers. Traditionally when people say “results” they’re often referring to the visual aspects. Bigger muscles and leaner physiques. Then we have performance related result like quicker, fitter and stronger. Rarely then do people acknowledge the internal results right away. It’s these that are often the quickest and actually some of the most important for long term adherence and success.

I’m referring to feeling happier, more energised, positive, and mental focused.  And this is often experienced within one or two sessions. Exercise releases endorphins which make you feel great. The feeling is addictive, and often regular dumping happy hormones like these into you blood stream, through exercise is great for your mental and in turn, physical health. 

Physical results will happen. If your younger (18-25) and unconditioned you can expect to see results quicker than most. As we age the ability to build muscle and burn fat starts to slow, but don’t let that put you off. Everyone who regularly works hard and is consistent can expect noticeable improvements. Sadly though there is no crystal ball to predict when.

To speed up results, these actions are key.

Lift weights

(anaerobic)- whether you 18 or 80 weight resistance training promotes muscle quality and mass. The more quality muscle you have, the greater efficiency you gain to perform and LOSS FAT! At least 3 times per week if new and more as your experience increases. Go here if you’d like more advice, or view other blogs and fact sheets we have on weight resistance training and more.

Do cardio

(aerobic) – Raise your heart rate and creating tempo. Great for cardiac and respiratory health. As well as fat mobilisation and oxidation (fat loss). Also releases endorphins, leaving you feel like your on top of the world.

Exercise 3-5 times per week

Depending on duration, type of exercise and effort levels training  regularly promotes positive bodily adaptations. Use it or loose it! This is true with exercise. Its thought that cardio ability can start to diminish after just 3 days of inactivity. And muscle mass and ability starts to decrease after around 2-3 weeks. Workout regularly to keep your gains and progress going. 

Challenge yourself

As we’ve alluded to exercise is supposed to be hard. It never gets easier, you just get fitter. My sessions hurt as much now as they did 20 years ago. You are your biggest challenge. For the body to adapt it needs to be pushed. You need to stimulate the heart, lungs and muscles for them to respond and adjust to the intended stress. You don’t need to push yourself near to eat, but it needs to feel hard. Training near to failure (can’t do anymore) becomes more important the more experienced you get. If your new to fitness, you can afford to get away with “general effort” but you’ll quickly notice this isn’t enough and need to start working harder. 


As you develop this becomes very important. Although developing good form early can save you a heap of time where results are concerned. Maverick trainers I see, can work very hard but their technique can be terrible. Not only does this increase the risk to injury, but it doesn’t challenge the body in the intended way, thus result take forever to arrive, if at all. Use a fitness coach or PT to help you get the most each of your sessions.


Any exercise is better than no exercise. If you’re after a specific result, then how you approach your workouts becomes essential. Programmes like our Lift Physique and Lift Xpress are designed to personally support you to your desired goals and beyond. They have been designed using effective lifting types, to promote muscle, fat loss, cardiac health and respiratory gains. Contact us for more details and we can help design you a programme appropriate for you.


Fitness and nutrition, in the words of Forrest Gump are like “peas and carrots.” If you’re not a film buff like me, then what I mean is that they go together. “You can’t out run a bad diet. It’s true or at least to some degree. If you want results quicker, you have to eat well. That doesn’t mean you can’t enjoy food, it does mean though that you need to be mindful about what you eating. Like fitness the nutrition world can be confusing. Often littered with conflicting information which only makes people more confused. Thankfully if your reading this then (a) you must be keen as you’ve read quite a lot of my dribble so far and (b) we have coaches who are experienced and skilled in this exact thing. We can help you understand nutrition, further designing you bespoke guidance that can be followed to ensure your getting the right sustenance in to fuel and repair your body. Head here to book a nutritional coaching session or here to get in contact.

Rest and recovery

This includes sleep. Vital for gains. Sufficient rest is needed for the body to grow and repair. Working out, particularly with weight resistance training is designed to tear your muscles. Only microscopically. Once “ripped” your body starts to rebuild the areas using aminos from food (protein) over time this repairing makes the muscles stronger and bigger, But the body needs to rets in order to do this correctly. Over training is real and can significantly impact results. Take at least 1 to 2 full days of each week. 


If used correctly dietary supplements can improve performance, recovery and results. Your goals will largely dictate which supplements you may use to compliment your efforts. For instance Caffeine is highly effective for alertness, being more alert can help drive effort and therefor result in you getting the most out of your session. This overtime can have a big impact on you results. Likewise creatine is safe and effective for endurance, power and strength. There are many supplements available, some more effective than others. Like the world of nutrition, supplements can be very confusing. With some guidance though you can quickly understand which products may help you in certain areas. Omega 3’s for example won’t improve performance directly. They assists better heart health and blood flow amongst other things. With better blood flow, oxygen can be carried more effectively to muscles being challenged. This then increases your ability to perform that little bit harder. It’s not that simple, but in essence is an insight into how some nutritional companions may help. We stock products here, and only sell supplements thaw work. You can always enquire for more information about which types may support your aims, we’d be happy to help. 

The Issue: Responsibilities

We all have them. Whether you have children, learning / work obligations we all have responsibilities. 

As a dad of two young children, husband, business owner and mortgage to pay, I can appreciate some of the demands having responsibilities comes with. 

Firstly I have great support, without it I’d find exercise much harder to fit in for sure, but I would find it. 

All of the above are wanted responsibilities (excluding the mortgage). 

Let’s flip the script though and refocus the word responsibility.

You have them to others, but what about yourself? Surely the responsibility to yourself has to come first?! Let me be crystal clear here, thats not selfish! It’s self care. If you’re not fit, healthy and well, then how can you give your best to others? 

Imagine you are a ship carrying cargo (responsibilities). If the ship is tired, rundown, broken and on the brink of sinking how can it carry its cargo? 

That’s right, it can’t! 

Get the “ship” right first and carrying cargo becomes easier, more efficient and even enjoyable. 

Responsibility circles back into time management. You need to be present and firing on all cylinders for your responsibilities, especially with your children and family. 

A by product of exercise is increased cognitive function and mood. This can help to bring the best out in you and in turn, be the best for others.

Establish where you cannot negotiate tasks or duties. I refer to these as non negotiable’s. 

Now work in your fitness responsibilities to yourself. Find the moments to work out and schedule them in. They are now non negotiable! Don’t fear asking for help. Those who want to see you succeed will only be too happy to support you. 

Avoid devaluing this time. It’s essential to your health and wellbeing. Fitness extends life. 

Want to be about for your kids, grand kids and great grand kids even. Get fit now and you increase your chances. 

The Resolve

Get creative

Recently  I’ve become much busy with business ventures. This has reduced my ability to get to the gym. I do though make sure I take my children to school most days. I use this time for some cardio. My daughter scoots to school whilst I run. The round trip is about 20 minutes, twice per day this helps me to get my heart rate up and my steps in. 

Get your steps in

Some clever clogs out there has established that walking 10,000 steps per day is sufficient to assist weight management and provides some benefits associated with fitness. It’s not all that challenging but can give a goal and reduce the time you sat or mindlessly procrastinating. Increased movement is a starting point for sedentary less fit people. It’s covert and discreet and can even be done around the house. 


Ties back into being creative. OK so this to me is about as alluring as sitting on hot coals. Housework if done with vigour, can absolutely contribute towards your weekly aerobic exercise goals. Generally cleaning the house can burn around 240 calories per hour

Run” errands

Literally. Where possible run, walk, cycle, paddle, scoot or anything else you can do to get some exercise in whilst clearing some of your to-do list.

Wake up earlier

Firstly don’t unnecessarily sacrifice your much needed sleep. If though you’re getting a good 7 hours per night, then wake up early and get some exercise in. I can hear the new mums and dads out there screaming at the screen as you read this! I do empathise, it’s tough raising children, especially newborns that don’t want to sleep. You can’t do the impossible. What I’m suggesting is first be honest, and second take action when you can. My wife and I will he the fats to admit that during the first few years with out two children, trying to exercise, sleep and eat well, was much more challenging. Impossible it felt like. We didn’t always get it right. I also know thought that if you can keep on top of it somehow it makes life much easier in the long run, with less weight to loose and fitness to regain. Put down the glass of wine before bed, sup on a green tea or water instead and attempt to get up early and attack the day. And for those of you without young kids, stop your excuses, just get up early! You don’t know how easy you’ve got it😜.


This can be challenging for many people. Especially if your conscientious, independent and self sacrificing. Great qualities but in the right doses. Asking fro help is not weak nor selfish. Again it’s self care. If you’re lucky enough to have family or friends who may help sue them. You know you’d do it for them so0 why not get a little help yourself. perhaps they can keep an eye on the kids for an hour. Or perhaps you have a friend experienced at the gym who’d show you about to help familiarise yourself with workouts and gym environments. Having support can significantly help in many ways. It can increase exercise adherence, give you some rest bite, improve confidence and self doubt, plus much more. We all need help and support. Don’t be a shrinking violet, speak up and watch others be only too happy to assist. 


You’re more likely to have time if you pre allocate it. Book in workout time. If you’re a member of a gym, book a class. Have training partner? organise a session. None of the above? Block out an hour 4 times per week and whatever happens don’t miss it. If its not a near emergency thats cropped up in that moment, thats you’re time to exercise and keep yourself well.  

The issue: Poor Health or Restricted abilities

It’s impossible for me to cover ever health condition and state whether exercise and which types, if any, are appropriate for you. 

What I can say is that for many health related problems exercise has been shown to improve or eradicate a great deal of poor health issues. 

For some it ma be a case of looking to work around a disability or condition. Whilst others perhaps it’s the case that less is more to start with and build upon progress and skills session by session, in line with your health and abilities. 

Whether you have a health condition, disability or not, its always advisable to have a health check before any new fitness regime is attempted. Sometimes people have underlying conditions they’re not even aware of. After that it’s a case of taking it slowly to start, allow the body and mind to adapt and build from there. 

Listen to your body before during and after exercise. How you feel physically and mentally is important and increasing your awareness to yourself can prevent injuries from occurring. For instance say you feel fine before bed, but wake with a stiff neck after sleeping. Light exercise may benefit, but perhaps avoid strenuous activity in this area until better. Depending on how you’re feeling something low impact like the elliptical or swim walking could be appropriate. As I’ve already alluded to, there’s millions of examples, just be sensible as a starting point. 

Some health issues I tend to encounter with people are ones like: Diabetes, chron’s disease, cardiac weakness’s (post heart attacks etc), respiratory issue (asthma, COPD etc), knee, ankle shoulder injuries, post natal women and high blood pressure. For more information about how to workout safely with high blood pressure, click this link and discover what you need to consider to exercise safely and effectively. ” Working Out Safely With High Blood Pressure.” 

Each condition affects a person differently both physically and mentally. It’s important you are first understood and your concerns addressed. Who ever you work with, or if exercising independently, it’s vital that you’re confident in what you’re doing and how you’re doing it.

Speak up if you’re unsure or have concerns, never push yourself to limits that put yourself at risk. Take control over you own safety first and foremost and trust in professionals who can guide you accordingly. Fitness professionals should understand their scope of ability and refer you to other professional resources if they’re unsure or unqualified.   

The Resolve

Firstly as I’ve already mentioned see a doctor or medical professional before you start a fitness programme. this can help o reassure you. Plus highlight any training adaptations that may need to be considered. Vital for you or fitness coaches to know when developing a safe and effective fitness schedule for you.

Exercise type

When you need to condor an injury, disability or health condition choosing the right exercise type is good starting point. Swimming is great for non weight barring aerobic training. Also it challenges muscles in the whole body. Performing a breast stroke at moderate intensity for an hour can burn around 500 calories. People obese, with joint issues, muscular atrophy and lots more can benefit a greta deal from swimming due to its low impact nature. Cycling is also a great option for non weight baring activity. Can be done on static equipment like watt bikes or accessible from your home using cycle paths, roads and trails. Weight training is optimal to promote quality muscle and assist weight loss. Resistance bands are a great option for rehab or to workout from home. They’re inexpensive, portable and almost everybody can use them. Hiking or walking is an option for people looking for low intensity exercise. Perhaps your recovering from a heart attack or have respiratory problems. Hiking or walking, especially in small groups can be fun, reassuring and safe. A long walk for a few hours can burn up to 900 calories (180 minute hike). Doing that 4 times per week is great way to challenge your lungs, heart and muscles. Yoga is often deemed to be “for women.” Trust me during my professional rugby days we would join “women’s yoga” classes and I’ve never sweated so much in all my life. Funnier still is listening to full grown, giant men squeal like sows in a slaughter house. Yoga challenges you in line with your own ability. Because it’s self regulating you can dictate how much effort you want to put in. Avoiding injury and fatigue if this is of concern to you.  

Take it easy

 Particularly if you lack confidence or experience. Take your time Rome wasn’t built in a day and neither will your body. Slowly challenge yourself but so so safely and sensibly

Be Consistent

Improvement only comes after repeated effort. Don’t give up, keep putting in the effort. It can be demoralising when your trying for a stint of time and not seeing results. They will come, trust me. Just keep going, start to work a little harder each session and your body will respond. Don’t stop, make exercise part of your life from now. 


Progress is never linear, expect knock backs. Both physical and mental ones. Having a professional, like a fitness coach give you feedback can help to reassure your frustrations. No fitness enthusiast I know has progressed fro (a) to (b) without ups and downs. Adversity and challenge makes the reward much sweeter. Its often at the moments where your most frustrated, when you start to break through and make new levels of progress.


As we’ve already said, all of us need help or support at times. Whatever you barrier, support can help make the process a little easier for you. 

The Run Down

Hopefully if you had any reservations about exercise this article has helped you get close to embarking on a new chapter or reigniting one you had previously started. 

Being healthy is your responsibility. No one is going to do it for you, but everyone (people that matter) want to see you fit, well and ultimately HAPPY!

Exercise is part of the secret recipe that unlocks this for you. 

Yeah for some exercise doesn’t come naturally, or is enjoyed as much as other people seem to like it. Start by having a more open mind about your approach to fitness and look for the many ways to get yourself fitter. 

The fitness community by enlarge is one that is positive, encouraging, welcoming and has no criteria for membership. In fact all you need is love for yourself and your good to go.

I understand that despite all this exercise may still pose anxiety or concern. That’s normal for many and may take several attempts before your fears start to diminish. Give yourself time to process those feelings but know that whoever you are there’s a type of exercise out there for you. 

As a fitness coach, enthusiast, but ultimately just a normal person. Seeing everyone get involved in exercise and keeping themselves fit and healthy inspires and drives me to be better also.

We all only get one life, If I had a magic word or way to get you fit and healthy id use it for sure. The reality of it is though the buck starts and stops with you. 

Do something positive for your life get exercising, get fit and be happy. 


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