Tag: healthtips

Overcoming common Obstacles to exercise

There are many excuses people make for not being able to go to the gym. Often times its just due to laziness and other times it is due to lack of motivation. But the purpose of this post is to give you a list of strategies for overcoming the common obstacles to exercise.

Obstacle: Lack of time

One way to get over this is too monitor your daily activities for one week. Then identify three 30-minute time slots you could use for physical activity.

Add physical activity to your daily routine can be another way to get around this excuse. When I first wake up in the morning I do my morning routine then I go and do 200 pushups and 200 sit ups before I even start my day. That way if I do not have time to get to the gym that day at least I put in the work early in the day.

Obstacle: Lack of social support

You want to surround yourself with people that can motivate you to be the best version of you. If you mention to your friends that you want to start going to the gym and eating healthy and they constantly are eating junk food around you and are just being fat and lazy you may have to distance yourself from around them for a while and find friends or people that have the same goals and aspirations as you.

Obstacle: Lack of energy

When it comes to changing and working out, if you listen to your body you will never have the energy to get up and get it done. I know some of you that are reading this will set your alarm for 8 Am and you hit snooze about 4 times and that turns into 9Am and now you have to get up and do other obligations. So the time you set aside for the gym is now wasted and gone because you decided to listen to your body and sleep. When your driven and motivated to get the results you want, of course you may lack energy and be tired but you have to make up in your mind that you are going to get this thing done regardless of how tired you feel.

Obstacle: Scared of what people think of you

One of the biggest things that I tell some of my clients is don’t worry about what other people think about you at the gym. They are there for the same reasons you are there. A lot of times people get too caught up and embarrassed if they are doing something wrong or what they might think about them if they are not doing enough weight. Whether you are 400 lb or 60 lb if your in the gym forget what others think. You have goals and aspirations that you need to accomplish. You will never get these things done think about what another person thinks about you.

Obstacle: Family Obligations

If you literally have no time to go to the gym then go to five below or a store like that and buy a yoga mat a medicine ball and some dumbells and resitant bands. You can workout right at home. There is no reason why you shouldn’t be able to put your health first and get things done. Everytime I hear somebody say that there is no time on their hands I know that they are not serious about their health because there are always solutions to these problems.

If you have any questions or need training feel free to contact me on my

There are many excuses people make for not being able to go to the gym. Often times its just due to laziness and other times it is due to lack of motivation. But the purpose of this post is to give you a list of strategies for overcoming the common obstacles to exercise.

Obstacle: Lack of time

One way to get over this is too monitor your daily activities for one week. Then identify three 30-minute time slots you could use for physical activity.

Add physical activity to your daily routine can be another way to get around this excuse. When I first wake up in the morning I do my morning routine then I go and do 200 pushups and 200 sit ups before I even start my day. That way if I do not have time to get to the gym that day at least I put in the work early in the day.

Obstacle: Lack of social support

You want to surround yourself with people that can motivate you to be the best version of you. If you mention to your friends that you want to start going to the gym and eating healthy and they constantly are eating junk food around you and are just being fat and lazy you may have to distance yourself from around them for a while and find friends or people that have the same goals and aspirations as you.

Obstacle: Lack of energy

When it comes to changing and working out, if you listen to your body you will never have the energy to get up and get it done. I know some of you that are reading this will set your alarm for 8 Am and you hit snooze about 4 times and that turns into 9Am and now you have to get up and do other obligations. So the time you set aside for the gym is now wasted and gone because you decided to listen to your body and sleep. When your driven and motivated to get the results you want, of course you may lack energy and be tired but you have to make up in your mind that you are going to get this thing done regardless of how tired you feel.

Obstacle: Scared of what people think of you

One of the biggest things that I tell some of my clients is don’t worry about what other people think about you at the gym. They are there for the same reasons you are there. A lot of times people get too caught up and embarrassed if they are doing something wrong or what they might think about them if they are not doing enough weight. Whether you are 400 lb or 60 lb if your in the gym forget what others think. You have goals and aspirations that you need to accomplish. You will never get these things done think about what another person thinks about you.

Obstacle: Family Obligations

If you literally have no time to go to the gym then go to five below or a store like that and buy a yoga mat a medicine ball and some dumbells and resitant bands. You can workout right at home. There is no reason why you shouldn’t be able to put your health first and get things done. Everytime I hear somebody say that there is no time on their hands I know that they are not serious about their health because there are always solutions to these problems.

If you have any questions or concerns feel free to contact me on my website https://qemfitness.bandzoogle.com/home

What does it take to exercise safely?

Exercise related injuries have risen over the years. I believe one of the reasons this is the case is because more people are becoming more curious about working out and having better overall health. But this issue is that some people jump right into working out without actually learning the proper way to workout. There is a lot more too it than just going to the gym and lifting a few weights or copying what other people are doing. That is how you end up injuring yourself. But to reduce your risk of exercise injuries I want to give you the necessary steps to take when you first start out going to the gym.

  1. Warm up properly before your workout

A proper warm up consists of two phases, a general warm up and a specific warm up. In a general warm up your goal is to warm up the body 5-10 minutes of light physical activity you will be performing during your workout. During this period of time you are preparing your body to withstand the more vigorous workout to come. Your body will get warmer and your blood flow will increase which will improve your muscle elasticity.

During a specific warm up your goal is to focus on the particular muscle groups that you will be using during the activity set. This part of the workout should consist of three to five minutes of range of motion movements.

2. Cool down properly after your workout

I know for myself it is often times difficult for me to remember this step. Playing college basketball I often times after practice or after my workouts in the weight room I just wanted to rush to the shower and not even think about cooling down after my workout. The purpose of a cool down is to bring your heart rate, breathing rate, and temperature closer to resting levels. An example of a cool down can be in you just jogged for 20 minutes you can do 10 minutes of walking.

3. Take the time to porperly learn the skills for your chosen activity

This is where a lot of people get injured the most. They YouTube “how to get stronger legs” and 9 times out of 10 a demonstration video of someone squatting will appear. But what the person watching the video doesn’t really realize is that before you squat you have to make sure you have the proper form. So if someone who has never squatted before watches a video and then attempts to go to this workout, there is a high possibility that someone can hurt their back. So this is why I suggest learning the proper way to do a workout before you perform it is a major key in being injury free in the weight room.

4. Consume enough energy and water for exercise

Deciding how much you need to eat and drink before working out can be difficult. You need enough energy to workout but you should not exercise on a full stomach. Eating a small meal 2 hours before you workout is a good way to make sure you have enough energy. It is also important to make sure you hydrate before you workout. You do not want to go into your workout feeling thirsty and the more you sweat during your workout make sure you are replenishing yourself with water.

Hopefully all of these tips will make your transition into working out easier and you will be more comfortable in taking the precautionary steps to having a safe workout. If you have any questions feel free to visit my website and contact me on my website at https://qemfitness.bandzoogle.com/contact

Coach Q