Excuses or Results?

“You can either have results or excuses, not both”

Have you ever stopped to think about the “why” of what makes you always have an excuse for not doing something?

As human beings, we do just as much as is absolutely needed.  Of course, this is not everyone, but for the majority of us I’m sure you can think of multiple times in a week where you find yourself making an excuse for not doing something.

Call this innate trait what you wish:

  • Laziness,
  • Efficiency,
  • Lack of motivation,
  • Etc.     

Bottom line….

..we are wired through evolution to minimize time and energy wherever possible.

In the beginning

Back in the days of cavemen, calories were equal to gold. You couldn’t survive without this evolutionary trait of conserving energy.

So, according to history, our fitness excuses make total sense. Our brain will come up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present-day access to all the calories we could ever dream of, the fitness excuses that once ensured our survival are now creating a plethora of health problems.

10  Most common Fitness excuses… And why you should not make them.

1.“I don’t have enough time.” 

Let’s get one thing straight, a 30 min session only takes 2% of a day!

So when we say we don’t have enough time what we really mean is, “I don’t have enough time for that.”

Do not  make an excuses!

I challenge you the next time you sit there complaining or making an excuses that you don’t have enough time to exercise… 

Log what you do during the day.


  1. Wake up at 7 am, check my phone for 15 min and see what I missed while I was sleeping,
  2. Eat breakfast (maybe surf the internet more),
  3. Shower, off to work,
  4. Lunch break 12:30-2:00, go out for lunch,
  5. Leave work at 6 pm, get home and eat dinner (have kids…maybe have dinner and go through homework and bedtime routine),
  6. Watch TV/play video games/surf the internet between 8 pm to 10 pm,
  7. Bedtime 10 pm.

This may not be your day, but look at the pattern here…on average people spend 20 hrs a week on electronics (TV/phones/video games).

In the scenario above there are 3 1/2 hours of time spent watching TV or playing on the phone. Not ready to give up on electronics?

Nor me but lets subtract a 30 min workout and you still have 3 hours to!

So, ask yourself how much time you are going to need to workout out a few days a week?

Instead, ask yourself. 

How much of your life you are willing to waste on the mindless efforts of scrolling through social media?

I have yet to find someone that comes to me saying;

they don’t have time to workout during the day or week

that we haven’t been able to find at least 2 hrs a day being used as a space filler.

Side note:

Get rid of the notion that;

You HAVE to HAVE one hour of uninterrupted time to workout.

In an ideal world we would all have a nice 2 hr break in our day where we could casually head to the gym, get a solid hour workout in and still have time to shower and get on with our day.

But if you don’t have this luxury, that doesn’t mean you’re out of luck. 20 minutes is plenty of time to still get a good workout in..doing something is better than doing nothing).  

2.“I’m too tired to workout.”

More often than not, we underestimate the power of our mind. If you give in to its tricks and manipulation even once, it will see weakness and prey on it.

The “too tired” excuse is one the mind loves to prey on. If you miss one planned session, you are much more likely to miss the next one. The biggest journey usually starts with one step forward and the biggest failings start with one step back.

Show your mind who’s boss! You won’t always have tons of energy and come bounding into the gym like a kid at a candy store. That doesn’t matter! 


Show up!

Give it a shot.

No more excuses!

And start assessing;

  • Why  are you so tired if it’s a continuous issue?
  • Is it your sleeping habits or just an excuses?
  • Your eating habits?
  • Are you recovering properly after a workout and fueling enough before a workout?

If your sleeping and nutrition is on point and you’re still feeling a massive lack in energy, maybe it’s time to seek a professional opinion.

For the most part, if you allow your mind to tell you you are too tired, your body will start to show signs of exhaustion.

Side note:

A workout can provide a natural boost of energy. So sometimes just getting started and sweating is the best medicine for feeling tired).

3. “Working out is so boring!” 

Do you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? Of course not.

We do these things because we have to and they are part of our daily routine. The people who never miss a workout are the people who view their fitness or health the same way they view their dental hygiene, part of life.

Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show.

That’s just life…. 

Instead of not working out because you have found it boring, maybe look into the type of workouts you are doing or your fitness community.

Working out is more #FUN with #FRIENDS

Open your mind up to trying something new, you may just surprise yourself.

Or, just get on with it and realize some days you’ll enjoy working out and some days it might feel like a chore, but no matter how you feel about it, moving daily will improve your life.

4. “I have no motivation to workout.”

Motivation is a word that I hate to use.

It’s short-lived and not something you should depend on for success. What you really need is to find your reason why, your inspiration to train even when you aren’t feeling motivated. 

If you rely on motivation to decide whether to work out or not, you will never be consistent. We already now that your mind is designed to keep you caged up in your comfort zone, to be safe, not necessarily successful.

Once you really tune into why you are making exercise a priority, you will start to get into a routine.

Finding it hard to establish that routine?

Maybe packing your gym bag the night before, or scheduling it into your daily calendar will be helpful tricks to get the routine started. Set your movement as a non-negotiable and let that be your drive.

That said, there is a trick you can use to get yourself “motivated” to workout called,

the‘few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming.

By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you will need to get you started and the rest will be history.

5.“I have kids to look after.”

Do you really want to be the kind of parent that preaches to your children how important it is to move while you sit in front of the TV every night or the importance of eating whole foods and lots of vegetables while you finish off your McDonald’s?

One of the biggest influence in a child’s life are their parents.

  • Be a role model for them to want to aspire to be like.
  • If you make movement and healthy eating a priority in your life, the odds are they will also make it a priority in theirs. At the very least you have the leverage to say “I’m doing it, so can you.”
  • If you’re really struggling with managing your fitness and your kids, combine the two.
  • Find a park and play tag, kick around a soccer ball, fly a kite, go swimming, take a walk, ride bikes. Better yet, use them or include them in your workout (your very own weights or obstacles to climb over or crawl under).

There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination. Your kids should be the biggest reason to exercise, not your biggest excuse.

6. “I don’t have anyone to train with.”

What you need to understand is that most people first meet their training partners at the gym.

The real reason you probably don’t have anyone to train with is that you don’t surround yourself with a community that prioritizes health and fitness. 

Like attracts like. By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. 

If that doesn’t work, find some friends or colleagues and start a challenge. See who can log the most time exercising in a month.

It’s amazing what a little friendly competition can do to jump-start your new routine.

It doesn’t have to be fancy.
  • You can simply log steps and see who can get the most steps in a month. Or try out a few group classes together.
  • There are also a plethora of fitness communities you can join if you don’t know where to start.
  • Do a search in Facebook for fitness groups in your area, and you are sure to turn up a plethora of options.
  • Friends are not just going to magically appear and get you to start training.
  • You either initiate the movement between your existing friend’s group or you go out and put yourself in the community you want to be a part of. 

You can always join the Habitual Facebook Page where we constantly post free information on fitness, nutrition, and well-being as well as run monthly free events around Hong Kong. 

7. “I have chronic pain, I’m sore from the previous workout, I have an injury.”

All I hear in these excuses are that you need to be smart about your training plan.

Look at the ‘whys’ first and then seek a program that can face some of these underlying issues.

Chronic pain?

There is usually a reason why people are living a life where they have chronic back pain or knee pain; poor mobility, imbalances in strength, poor posture, too sedentary, etc.

This by no way means you can’t exercise.

It simply means you need to find someone who can find the underlying reason why you may have the chronic pain and address this through a smart exercise plan.

Sore from the previous workout?

Maybe, you need a day of recovery which could involve a way to get the blood flowing to help repair your muscle tissue and some mobility or soft tissue work. 

Foam roller to help with soreness

One of the worse things you can do when you have sore muscles from a workout is to be sedentary. So find a way to move and address the soreness.

Have an injury?

Again, seeking the right kind of help, can let you know what kind of movements are OK  for you and which you should avoid.

The majority of the time, smart programming can keep you working on other parts of your body while also rehabbing the injury.

Bottom line, train smart and invest in someone that you can trust to write you smart programs.

HABITUAL offers bespoke fitness programming where we first analyze your movement/mobility and write programs to fit your individual needs.

8. “The gym is too expensive or far away.”

You do not need a gym to reach your fitness goals.

The world can be your fitness playground!

Smart programming can keep you progressing towards your fitness goals without ever stepping foot into a gym. A park and monkey bars in the children’s playgrounds can make some of the hardest workouts imaginable as you have to pull and push your body weight around.

Trust me, doing the monkey bars is a lot harder as an adult than when you were a kid. When you want to look even further and put on more muscle, try some typical strongman training. Maybe not as accessible in Hong Kong, but in more rural areas you can chop wood, flip tires, lift barrels, etc. 

Remember, if it’s important enough to you, you’ll find a way. Say No to excuses!

Need a place to start?

HABITUAL writes programs for anyone to use anywhere. Yes! place and time is not an excuses to stop you to start. Whether you have a fully kitted out gym or nothing at all, we can write an exercise program to help you achieve your goals. – no more EXCUSES! Fitness programs on your phone 

9. “I don’t know how to train properly.”

This is one of the main reasons HABITUAL started online fitness plans. I know not everyone can afford to either hire a personal trainer to watch their every move or join a boutique gym in hopes for a smaller staff to client ratio.

At HABITUAL, we wanted to be able to take the guesswork out of what to do at the gym. We have plan options for everyone.

 If you are just looking to be healthy and happy, join our Kick starter programs for less than a cup of coffee a day!

Plans change every four weeks and you’ll have a well-designed fitness plan perfect whether you are a beginner or have been training for years and to fit your equipment availability (yes even if you have none)!

Want more?

We also offer even more individualization with direct access to a coach and bi weekly meetings. We will make your program fit all of your individual needs and goals for a fraction of what it would cost to hire a personal trainer ->bespoke plans.

If all else fails and you don’t want to go down the online fitness plans route, most gyms offer free tutorials on how to use their equipment when you join. Also, don’t be afraid to ask.

Most trainers out there are human beings and if asked would be happy to have a look at your technique or help show you how to use a piece of equipment at the gym.

(Just make sure they aren’t training a client when you ask).

10. “I feel intimidated by the fit people at the gym.”

This is normal and everyone has this when they first start out or try something new.

I’ve been training in a gym setting for 20 years and still get butterflies when I go somewhere new.

  • The environment is new.
  • Everyone there looks like they know what they’re doing.
  • You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is you go in without a plan!

If you start going regularly, the gym will soon become your home as well and you’ll begin to build your confidence.

Go in with your phone, turn on the Habitual app, log in to your personal program and get to work. Everyone is so focus on themselves in the gym that no one will have the time to stare at you.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Do not make any excuses and just stick to it for a few months. After that, you’ll be finding the excuses to workout instead of making them to stay at home!

It is now time to take action  

We have everything organized and ready for you, did we say it’s super easy also.

Our fitness (and nutrition) programs are focused on losing weight and toning up.

With numerous approaches to fitness and food, our programs are customize to your needs.

Lets get started – click here 

(fitness plans for less than a cup of tea*)

* $250 HKD p/m = $8.33 HKD p/day


Why Habitual?

Habitual has been created to help you achieve personal health goals without turning your life upside down. We don’t offer short-term quick fixes, as they simply do not work, instead, we deal with long-lasting Habit development building upon existing schedules and routines.

Habitual offers affordable individual support in getting your health back on track through #FOOD (nutritional habits), #FUN (exercise programming), #FOCUS (mental skills, grit, sports psych, lifestyle and organisation coaching) and now #FRIENDS (Positive social support and live events)

Join our online community to receive all the latest updates, tip and invites to our community events!

-> Join Our Habitual Community

Chris, Mel & Tanya

Your Habitual Coaching Team

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