This document discusses various reasons people may not exercise regularly and provides suggestions to overcome barriers to exercise. Some key points: - Exercise has numerous health benefits and reducing risk for many diseases, but many people do not make it a regular habit. - Limiting beliefs, excuses, lack of time, and prioritizing others over self-care are common reasons cited for not exercising. - To start a regular exercise routine, it's important to find an activity you enjoy and see immediate benefits from, like stress relief or a sense of accomplishment. - Making exercise a priority and committing to a minimum of 3 days per week can help form a habit. Focusing on improving over time, rather than

1. What's
holding you
back from
exercise?

2. “Magic Pill” Regular exercise is one of the best choices you can
make for your health. Eating healthy, is another. These
two if were in pill form would be the “magic pills”
everyone is looking for.

3. Exercise can
reduce or
prevent so
many
conditions:
Cancer, diabetes, heart disease, dementia, depression,
obesity, high blood pressure, high cholesterol, arthritis,
dementia, … and so much more… all of these risks are
lowered by getting moving. If exercise were a pill, it would
probably be pretty expensive or maybe not, or wouldn't it be
great if it was free?

4. Doctors prescribe
exercise all the time.
Why don’t we take the prescription
seriously?

5. Feel left behind?
Does it feel like everyone else is
achieving his or her goals in life, while
you’re left struggling to figure out who
you’re meant to be or what you want to
do. You just can’t seem to make the
leap from where you are to where you
want to be.

6. You are the only
one who has the
power to either
move forward or
hold yourself back.

7. Despite all the
benefits of
exercise, is not
embraced by
many..
Exercise requires you to set aside time
(although not as much as you might
think) and have a plan.

8. Exercise can
be the most
rewarding part
of your day
Ask anyone that does exercise
regularly why they do it I bet
they would say it’s their
“Me time.”

9. If you don’t look
forward to your daily
exercise yet, it’s ok.

10. What’s really holding you
back from exercise?
Is it excuses? Driven by fear, insecurity, or complacency.
Maybe it’s, limiting beliefs? A negative personal belief
system that works against you, usually from how you were
raised, taught or learned in your childhood(or other part of
your life).
Maybe your family never exercised, maybe there was an
indication that time was wasteful. Maybe you had a bad
experience as a child during gym class, you remember it
being awful or painful.
Other limiting beliefs might be that you’re unsure where to
begin so you just don’t start. Another limiting belief is
feeling like you can’t take care of your own health because
our need to give all your attention to your family.
Last maybe your limiting belief is that you feel like you are
just genetically bound to be “big boned”.

11. We want fast results.
Exercise can help you to lose weight in a few
weeks or prevent a heart attack a few years
down the road, there is no immediate and
noticeable reward to keep you motivated, I get
it.

12. Some Immediate benefits:
Achieving your fitness goals will give you the
feeling of being able to conquer anything.
The mental benefits of exercise are quite profound.
Exercise boosts levels of serotonin, dopamine, and
norepinephrine, which may help buffer some of the
effects of stress. Many avid exercisers also feel a
sense of euphoria after a workout, sometimes
known as the "runner's high."
It can be quite addictive, in a good way, once you
experience just how good it feels to get your heart
rate up and your body moving.

13. Wouldn’t it be great to…
Get better sleep
Improved immune system
Increased memory and cognitive function
Increased self-esteem and body image

14. The key to success
The key to creating a habit or getting hooked on
exercise is making sure it’s not a chore.
Finding the type of movement that you truly
enjoy. There’s so many different types
available from free to fee, you just have to start
trying them and see what you like. Everyone is
different and some of us have physical
limitations that can shorten the list of
possibilities but don’t let that be your excuse.

15. Mindset
Stop thinking of exercising as
“I should”, “I need to” or I
“have to”. Think of a workout
as a your time to work out
your stress or quality time to
yourself. Maybe it’s medicinal
and your way to prevent going
on medication or getting off a
drug that has been prescribed
to you for a recent health
diagnosis.

16. Prioritize
self care
When you put in the time to take care of yourself, it recharges
you so that you’re able to take care of others and function to
the best of your ability daily. If you’re feeling like you don’t
have time to exercise because you need to be devoting that
time to other people, such as caring for your children or elderly
parents, or devoting time to work or other family obligations,
the opposite is actually true. When we do not prioritize our
own self-care because we are busy serving others, our energy
is not replenished. Instead, we are exhausted, and maybe
resentful. Our ability to be there for anyone or anything else is
compromised.

17. Stop self
sabotaging
It’s common for people will avoid going
to the gym because they feel their body
will be unfairly judged. You may also feel
that your fitness goals are just too out of
reach, and your body won’t be able to
physically handle the exercise you
desire. Learn to love your body and stop
negative self-talk that may be
sabotaging your fitness goals.

18. How do you
feel about
your body?
Do you say hello gorgeous when looking in the
mirror?
Do you love your body?
Do you love getting dressed everyday and feel
comfortable in your clothes?
Or do these thoughts run through your mind?
Ugh I am so fat.
I hate my thighs/stomach.
I will never be thin.
I wish I looked more like______.

19. Stop shaming
If weight loss is your desire it’s
important to stop body shaming
yourself. Be open to changing your
daily routine and focus on the small
victories that can occur every day by
getting out there and doing some form
or exercise. Think about the daily
benefits and the feeling you will have
at the end of your workout. Focus on
the emotional benefits. Working out
the stress or whatever is weighing on
your mind.

20. Taking
advantage
of your time
While at the gym to catch up on your netflix show while speed
walking or perhaps there’s an audible book (Audible, Spotify)
you’ve been wanting to listen to. Maybe you want to learn
something new and there’s a class on audio(Udemy, Lynda,
Khan Academy, TED) that you could listen to and further your
education. Maybe you just want to listen to music, create a
playlist(Spotify or Itunes) of music that energizes you(music
with the same tempo or slightly faster helps improve your
workout) , and zone out for 15-30 minutes. Make use of this
time and do something that makes the time fly. In order to
make this time count the pace you’re going shouldn’t be
talking on the phone or texting.. Escape the world, social
media and all the noise that we can get back to when we go
back to our worlds.

21. Have kids?
If you’re a stay at home parent, I know
you crave time alone. Most large gyms
have childcare and programs that can
ensure you get your “me time” each
day. Make your needs a priority and
carve out that time, your kids might
actually enjoy learning how to swim, or
meet new friends.

22. Have a stressful day?
Squeeze in an exercise that day! Don’t delay. Join a fitness class (there’s lots and not all require a gym
membership) or go hit a cardio session, pick a machine and work out your tension or stress. You’ll feel so much
better after and you’ve made the time to sort out all your frustrations and maybe walk away with a plan to handle
whatever stressful situation is weighing on you.

23. Try thinking like an
athlete.
Focus on improving your performance. Maybe
it starts out with how long can you walk on the
treadmill before getting out of breath. Find that
time, write it down in a journal or your phone.
Work on improving that time with each session.
One step at a time.

24. Make a promise
to yourself
Carve out a minimum 3 days a week to do some sort of
physical activity.
Try a new exercise every week, just one.
Look for a class or find a workout online, an app
(MyFitnessPal, Sworkit, Jetfit) or look on PInterest for ideas.
Do exercises or movement that you actually like.
Don’t force yourself do do cardio or lift weights if you’re not
comfortable or unsure. Get a personal trainer, most gyms
offer a session or sometimes more for free. Find what you
like to do, this might take some trial and error.

25. Use words that
give you power
Instead of saying “I can’t
____” say “I choose to do this
instead”. Negative talk is
more harmful than you
realize. Be open to trying new
things, if it doesn’t feel good
or awkward well try something
else or do what feels most
comfortable.

26. Get support.
Bring along friends that also want to make a change in their lives or make new
friends. Surround yourself with people that have common goals.
Join Power UP Basic Facebook Group!
facebook.com/groups/1stphormfitclub/

27. For stopping by
T !
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28. Disclosure
I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other
communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor,
dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients
make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches
helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to
proceed:
1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice,
treatment and/or diagnosis of a qualified licensed medical professional.
2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician.
3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions.
4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle.
5. I understand and agree that if I am under the care of a medical professional or am currently using prescription
medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor.
6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby
give such consent to my Health Coach to assist me in achieving such goals.
7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to
be construed as medical advice or care.
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communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental
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11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may
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