13th June 2017
Kerry Derham’s Fit Tips
Who else has ever felt their fair share of ups and downs throughout their fitness journey?
I know I sure have, and learned a ton along the way to consistently living the fitness lifestyle I lead now!
Over the years, I’ve changed things up to have a “no excuses, just results” approach to fitness and this ethos has helped me earn some seriously consistent results. But have I always abided by this mantra? To be perfectly honest, no, i learned what works for me and once I adopted this mindset, all aspects of my health and fitness started to evolve.
If you find yourself making excuses as to why you haven’t been working on your fitness lately, or telling yourself after climbing the stairs or playing in the garden with the kids “man, I’m so unfit!” Then, perhaps it’s time to stop for a second and be honest with yourself about these excuses. Take a look at your habits and your actions, and identify what obstacles continue to pop up that have prevented you from your goals. Is there a reoccurring theme…?
If you’re nodding along to any of the above, trust me, you’re not alone. I’ve had my own fair share of ups and downs (along with plenty of excuses too) throughout my fitness journey. Whether I was sitting at a desk job, working four jobs around my normal day job, when I was more than 35 percent body fat (I was full of excuses back then!), working in corporate business or now working in the fitness industry, I had come up with several excuses along the way to justify skipping workouts or healthy eats.
So how did I change my approach? I now refuse to let those excuses sideline me or keep me from my goals. With a simple mindset shift, I now take what would formerly be known as an excuse and look for opportunity to improve. Every bit of effort counts and truly adds up to some big-time results. The results are just a few workouts away, so ditch those excuses and get to work!
We’ve all made them.. Here are some of my (formerly) most common excuses and how I ditched them for good.
Oh no! Oopsies! I ran out of time before work this morning and didn’t get to pack my gym bag.. I’ll go home first..
We’ve all been there before — your alarm goes off, you hit snooze, (at least two or three times) or you tell yourself its 6:17am I’ll get up in 3 minutes.. Then you tell yourself 6:30am it’s a “whole number!” and before you know it, you’re scrambling around to get to work on time. The night before, you’d had the best of intentions on heading to the gym directly from work the next day you were adamant, but without your gym bag packed, you’ll have to head home first before the gym… Uh oh.
We all know what can happen once we get home from work: DISTRACTION CITY. The point is, you’re now home and are probably coming up with several excuses as to why you’ll “hit the gym tomorrow instead,” right?
“How I got rid of this excuse”
Uh oh, this excuse used to be my most common, and after missing out on more workouts than I care to count, I knew I had to make some changes.
Turns out, all it took was a few minutes of preparation the night before. Instead of waiting last minute until the morning (when I knew I’d be rushing and chances of my hitting snooze or running late for a variety of reasons was likely) to pack my gym bag and workout essentials, I took a few minutes the night before and got everything ready. I even started putting my gym bag by my front door or putting my kitbag in my car the night before so I wouldn’t worry about leaving it behind if I was in a rush the next morning.
This super small change helped me to add up some seriously consistent workouts. Hassle free ! So simple, right? If you’re a morning workout gal, this same approach will help keep you on track for those pre-dawn workouts.
I feel a workout first thing really does give you the best start to the day. Pack your bag the night before with everything you’ll need in the morning for the gym and what you’ll need to get ready for work at the gym after your workout. I swear this small change made a huge impact on my consistency!
I’ll start Monday..
Does the “diet starts Monday” sound familiar to you? Yup, me too. I know I’ve uttered “those famous words” more times than I care to count.
I used to start out each week intent on staying “on track” with my healthy meals, convinced that I would stick to this stricter plan. (Cutting out naughties) buuut at some point during the week/end if I strayed from my plan, I’d simply brush it off and then proceed to eat whatever I wanted until the next Monday morning rolled around. Because as we’ve all said.. “Diet starts Monday”
Silly, I know, but this is an excuse I used to make and still hear from others far too often.
Getting rid of this excuse:
Once I was honest with myself and realised I wasn’t being realistic to my daily lifestyle, I embraced a more fun healthy balanced approach. If I grab a burger or dessert, YES, I do enjoy these foods too, it’s normal, but to overcome the excuse, rather than falling off the wagon after one meal and spiralling out of eating control and having more naughty food, I now pick up with my regularly scheduled healthy options the very next meal, not the next day or the next Monday that rolls around.
Remember, Life happens, and sometimes you’re going to have a slice of pizza even if it’s not listed on the plan your trainer created for you. Just don’t let one meal lead to a slippery slope of a series of poor nutritional choices. This is where things go off track and another prime example of how consistency truly is key and that it’s what we do the majority of the time that adds up to those all round all over results.
“Who has time? Ugh,
healthy eating can be so time-consuming”
For those who get their Sunday meals on and have everything prepared and lined up in Tupperware for the week ahead, I commend you for your organisation, cooking skills and efforts. However, if meal prepping your entire week out ahead of time isn’t in the cards for you,(like it’s not for me) it doesn’t mean that you can’t have some healthy options prepared and ready to grab and go!
How I got rid of this excuse:
As much as I’d like to think I’m a complete whizz in the kitchen, sadly, no, I didn’t turn into a culinary wizard overnight, but I did get realistic about what I eat the majority of the time, what I’m likely to grab when I am on the go (healthy options are everywhere these days!), and what I can whip up in the kitchen in the least amount of time. Which for me, being on the go all the time, I need something I can easily grab that’s still satisfying. Instead of cooking every single meal, I started by having one to two protein options already cooked and ready to go.
So I cook in bulk.. This is super handy, especially if your focusing on your diet and your partner after a long day, wants to stick with his hearty meal. This saves time to not have to cook 2/3 meals at once!
I’m so busy, I just don’t have any time to work out for hours every day!
Ahh, we’ve all said this at one point the “I don’t have time for the gym every day” excuse. I’ve been there and know countless others who have, too. I’ve even had people message me asking that if they only have 20 minutes a day to work out, is it even worth it or are they just wasting their time? Hey, Of course it is worth it! You don’t need hours a day to log results. Every bit of effort you put in all adds up!
How I got rid of this excuse:
Instead of complaining about not being able to work out as long as I’d typically like to ,and those results I wasn’t getting, I flip my approach and get excited about the opportunity to change things up and do something new.
My workouts, I’ve recently switched up and changed again! It’s all about having fun with our fitness
Even five minutes of your time spent on a workout is better than nothing; it’s all about getting started and making your health and fitness a priority.
The next week, set aside 10 and then go from there. Once you start the habit and feel the positive effects of squeezing in workouts whenever your schedule allows, you’ll be hooked. Plus it’s challenging and fun creating your own thing!
Y’no, it’s ok, schedules do and can change last minute, things pop up, sometimes you have to cut the workout short or only have 15 minutes to get it done. If I’m left with 15 minutes for a workout, instead of skipping out altogether, I make every bit count and I’ll do a home workout instead. Bodyweight exercises mixed in with cardio bursts have proven to be a ton of fun for me while also earning serious results.
Check out a cheeky fun combo below. Chances are you’ll be a ridiculously sweaty message have epic workout hair, but this is a fat blast that you can do anywhere in 15 minutes or less!
Perform one set of each exercise back-to-back for 30 seconds. Once you’ve completed one full round of the sweaty circuit below, rest briefly (one minute max), and then repeat the circuit for another three to five rounds (or as many as you can squeeze in for 15 minutes).
Ready, Set……. GO!!
- Jump Squats
- Push-Ups With Side-Plank Rotation (alternating sides throughout)
- Tabletop Hip Thrusters
- Plank Jacks
- Side-to-Side Squats (squat to right, back to middle, squat to left, repeat)
- Side Forearm Plank With Dip (15 seconds each side)
Can Kerry Help You?