Exercise Excuses: I'm Guilty - Top Model Gossip

Exercise Excuses

On my last fitness update, I mentioned that life was going to get crazy, but I wasn’t going to let that be an excuse for why I don’t workout. Well, two weeks zipped by and I let my exercise excuses get the best of me. I’m not happy about it, but I needed to and wanted to share it with you because it happens to all of us. I started sharing these fitness updates with the intent of staying accountable and sticking with my workouts 😐 but here I am letting you know that I didn’t stick to my workout schedule.

My exercise excuses started with the common; I’m too busy to workout. I also told myself that the work needed to get done now and that was more important than getting a workout in! WRONG! I’m too busy might be the number one excuse for not exercising. I’m guilty of saying this too many times. This was my excuse for only going to CrossFit 4 times in the past two weeks instead of 8. It was my excuse for not doing my scheduled Kayla workouts; it was my excuse for not running. Worst of all, I’m lucky enough to workout with Peter and over the past 2 weeks we didn’t get that time together.

Yes, life can get busy but not having time for exercise is not an acceptable excuse. When we make something a priority, we do it. If we know it’s important for us to do then we find a way to make it happen; somehow we always find the time.

In order to fit in my workouts, I need to go to CrossFit classes at 6am and do my Kayla workouts at 5pm. This is the perfect schedule for me, I know I can do it. I just need to get to bed at 9pm and not work past 6pm. When I stay up late or work into the evening I get too tired then don’t wake up on time the next morning. Staying disciplined is super important in my daily routine. When I stray from my schedule I always use”there isn’t time” as an excuse. Then, I even add that I’m too tired to exercise and I need more sleep as an excuse, haha.

These exercise excuses are all things we can control. Deep down we know when we’re making an excuse. Yes, exercise takes effort, but every good thing does. Living an active life, full of energy and good health is really one of the most important things, and we have control of it.

I’m stopping with the exercise excuses and kicking my butt into gear!

Something to note, we’re taking a break from CrossFit in November then starting again in December. We’ll be able to consistently go to CrossFit in October before a 4-week break due to tons of traveling. The first 2 weeks of November we’re at conferences and the last week of November we’re moving! We’re moving from California to Texas! Austin, Texas!! November is going to be a full month, so I need to make sure I’m prepping as much as possible this month so I don’t freak out next month and use I don’t have time as my exercise excuse.

Talk next Sunday! Below are the workouts I did do 🙂

September 19 – October 2, 2016 Fitness

WEDNESDAY 9.21.16 – CrossFit

WARM UP
A: 400 m run with Sandbag or Med Ball
B: Burgener Warm-up
2 rounds
5 muscle cleans
5 front squats
5 Push Press
5 back Squats
5 Push Jerks
25 jumping jacks
10 inchworms
10 Pass throughs

STRENGTH
A: Front Squat 5-5-5-5-5
Increase load each round
50-60-70-80-85%
70-75-80-85-90%
B: EMOTM for 6 Minutes:
3 Hang Cleans (80%)
EMOTM for 6 minutes
3 Power Cleans (80%)

CONDITIONING
3 rounds for time of:
800 m Run
8 Sumo Deadlift High-pulls
8 Front Squats

THURSDAY 9.22.16 – CrossFit

WARM UP
A: 50 Calorie
B: Banded Squats
Banded Shoulder Mobility Exercises
Banded Glute Kicks
C: 10 m Burpee Broad
10 m Toy Soldiers
10 m Frog Jumps
10 m Bear Crawl
10 m Lunges
10 m Butt Kicker
10 M high knees

STRENGTH
A: Back Squat 5-5-5-5-5
70-75-80-85-85%
rest 1 minute between sets. Focus on Control down, explode up

B: Strict Press 3-3-3-3-3
70-75-80-85-90%
Focus on Negative contraction
Kettlebell Snatch 3×10 per side

CONDITIONING
AMRAP in 14 minutes
Row, 500 m
12 Power Cleans
10 squat clean Thrusters

SATURDAY 9.24.16
3 mile track run

TUESDAY 9.27.16 – CrossFit

WARM UP
A: 4×250 m row
in between :
10 pull-ups
10 push-ups
10 squats
10 dips

STRENGTH
A: Strict Press 5-5-5-5-5
Increase load by 1 to 2.5% from last 5-5-5-5-5
Rest no more than 90 seconds between sets
then rest 3 minutes and go:
B: EMOTM for 10 Minutes:
Even Minute: Max Effort Strict Pull-ups (1 attempt)
Odd minute: Max effort Wall Balls

CONDITIONING
A: 4 Rounds of
25 Jump Squats
15 Ring Dips

B:
400 m Run each round
21-15-9
Toes to Bar
Hand Release Push-ups Feet on plate

WEDNESDAY 9.28.16 – CrossFit

WARM UP
A: 800 m run
then 3 rounds
5 muscle cleans
5 front squats
5 push press
5 back squats
5 back press
then 25 jumping jacks
3 Sotts Presses

STRENGTH
A: Deadlift 5-5-5-5-5
Increase by 2.5-5% from last 5-5-5-5-5
rest no more than 90 seconds

rest 2 minutes
B: Complex Work
Perform the complex twice per round for 7 rounds. Increase load every round.
2 Hang Cleans
2 Push Press
2 Back Squats
2 Back Press
2 Back Thrusters
70-75-80-85-90%

CONDITIONING
3 Rounds
3 Burpees
6 Cleans
9 Handstand Push-ups
12 Deadlifts

FRIDAY 9.30.16 – Track
Kayla Itsines Week 14 Resistance (Abs)

SUNDAY 10.02.16 – Track
8x 600m, 2:30 rest between sets
Each 600 should be broken into 3×200 with varying speeds
First 200m: Slower than your best 1 mile pace
Second 200m: Faster than 1 mile pace
Third 200m: At 1 mile pace