Last Wednesday I picked up the dumbbells… a moment later, I looked down I saw a cut on my left knee with some bleeding. It was strange but I was both glad and worried at the same time. Let me explain…

You see what happened is that as I prepared for my shoulder exercise the dumbbell rack area was pretty packed. The problem happens when people start placing benches real close to the dumbbell rack!

You’ve probably seen this, when someone trains as close to the mirror as possible… as if it’s got some kind of magic to do a few extra repetitions and lift some heavier weight! OK, the mirror can give you a mental edge when you notice your muscles moving and shaping in action… but there’s NO Reason to stick so close to the mirror.


I picked up the dumbbell, turned to walk to the bench… “SMACK”… I hit the bench closest to the mirror. I took another 2 steps and sat on the bench where I was training. Finished that set then looked at my knee.

Ouch! A small cut started bleeding and I started wondering how bad it’ll feel next day. You know, with all the excitement and testosterone rush at the gym chances are you’d bypass an injury as minor.

On the contrary, I was glad that I was near the end of my workout and already done with my leg exercises.

Listen, I’m not saying this to encourage you to workout during an injury, far from it. Some years back I actually did that and ended up worse. You’ve got to assess the damage.

But hay, we won’t get into that right now. Instead let’s flip this and let me ask you: have you had situations where minor things stopped your workout? I’m talking about things like forgetting your workout gloves, forgetting your gym bag or simply “feeling all drained out and wanting to leave as you step into the gym”.

On the “forgetting stuff” part, it used to happen to me at least once a month. I’d simply arrive at the gym with nothing more than my work clothes! (I hit the gym straight after office).

You know what… I ended up putting spare sport shorts and tops in my car! My mom used to joke and call my car a 2nd room. Well, it comes in handy when I forget my workout clothes. Now I’m thinking of putting spare sports shoes too.

Everybody’s unique. And I guess every once in a while you’ll face a different kind of set back you got to deal with. Well, let us know… hit “Comment” at top of this post and tell us what set backs you’ve faced and how you handle it (who knows, your take on things may be an inspiration to others).

M. Jamal


You’re all psyched up, upbeat and excited about your new workout regime. Last week, you hit the gym three times and even managed to put in some extra, light cardio at home during two other days.

Wow! You can’t wait to see your body taking shape over the next few weeks. And if you continue like this, there’s no reason it won’t work right?

This may be true until the following week comes along. On Tuesday, you get this important task you just have to get done that just happens to fall right smack at the same time you were planning to workout.

Ooh, you have to skip that workout!

This really ticks me off the most.

I mean, I’d be in some late meetings at the office that usually last for an hour but, this one just went on and on.

So I leave the office physically exhausted and at an emotional low (darn I hate long meetings!), and to top it all off, I am forced to miss my scheduled workout that day.

Ok, so how do you deal with this?

In all honesty, it isn’t easy for me to deal with these set-backs.
By missing my scheduled workouts, a lot of negative things happen to me like missing meals, sleep loss and having a generally foul disposition.

Since I didn’t want these things happening again, I managed to research three simple solutions to help me avoid a similar problem in the future.

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1) Plan Some Redundancy Into Your Workouts:
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limit_excuses_to_missing_workouts Let’s say you usually do cardio on Mondays and Wednesdays and strength training on Tuesdays and Thursdays. Now it just so happens that you can’t make Tuesday’s scheduled strength training. (groan) Another long meeting!

Can you do some cardio instead and shift it to another day? Maybe at home and like, on a Friday?

Sounds obvious right?

Well, I’ve seen many people abandon their workouts that day and wait for next week. What if something else comes along next week? If the same thing happens again, then they’ve skipped two workout sessions.

Instead, treat your workouts like appointments. Give it serious though when scheduling… give it some priority (compared to things like grocery shopping, watching TV, etc.)

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2) Have Some Guaranteed Time:
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For example, I try to put in at least one strength training session during weekends plus one cardio.

Unless something really urgent comes up, I know for sure that I can be faithful to my workouts. The best part is that by doing so, I’ve already taken care of a big chunk of my workouts even before the week starts.

So now it’s less pressure mentally, plus I got more room to move my workouts on other days (as explained in (1) above).

So, ask yourself these questions: are there certain days (and times) of the week where you’re almost certain you can fit your workouts in? Is the place you train in (e.g. your health club) not crowded at those times?

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3) The Mini-workout Alternative:
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So your workout’s been delayed today… but you’ve still got 30 minutes remaining (instead of that 1 hour you initially planned for).

Could you do a quick workout instead of just passing it off?

Let’s say you were planning two sets of exercises for your shoulders, two for your arms and some abs workouts. Don’t simply abandon your whole workout because you can’t do the full set.

Why not do one set for your shoulders, one for your arms and one for your abs.

These cut-down versions of your exercise routine will still benefit you. Those 30 minutes are definitely better than none.

Don’t let it go.

Just avoid getting into the same kind of situation every other day (save this for those rare unavoidable circumstances).

After removing those excess pounds, you have to have a routine for maintenance. To establish a routine, you have to make it a habit to always perform your workouts on time.

Once the habit grows, then it really becomes a part of your life.
M. Jamal,

P.S. Do you have your own mental tricks and ways to avoid missing workouts? Let us know, post it here…

Unless you’re already physically active and into sports, chances are it’s usually hard to get motivated, get off the couch and exercise. We’d like to think that this isn’t the case especially when we stop and notice all the benefits of exercise.

  • Exercise strengthens your heart.
  • It helps in lowering blood pressure.
  • It reduces the risk of diseases such as diabetes, obesity and high cholesterol.
  • Boosts your flexibility and balance.
  • Makes your bones stronger, gives better toned muscles and healthier joints.
  • Helps in reducing levels of stress and depression.
  • Improves your sleep quality and much more…

lady fitness motivation factorYou’d think there are enough reasons to get all excited about exercise. It’s just that when you stop and look at the people around you (your colleagues, neighbors and relatives), it’s clear that many of them still struggle when it comes to making exercise a part of their daily lives.
It’s very easy to come up with excuses for skipping your next workout. I hope that’s not the same with you.

Regardless, the following suggestions could help you stay motivated. This is especially important when you’re just getting back into fitness or just getting started:

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1) Set Attainable Goals And Get Started:
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OK. So you’d love to get rid of any trace of cellulite, attain slim hips, develop a flat toned tummy and have sculpted thighs.

That’s great! Keep up the positive attitude but don’t try to achieve a total body transformation in just three weeks! We’re not going to tackle “how to reach your goals” in this article. I just want to give you something to keep in mind:

“Unless you’re already exercising regularly then
the first two to four weeks will be the toughest
to break through.

That’s why you’re first core focus should be
on making it a habit to exercise regularly… and
set you’re target on getting through the first
few crucial weeks”

Here’s some insight:

“It usually takes about 1 month of regular exercise before
your routine starts becoming second nature”

Prevention Magazine

Action point:

Make a firm decision (a really firm decision) that you’re going to exercise for at least three days a week starting next week (this week’s even better).

Look at your schedule and treat your workouts as though they’re appointments you can’t miss. If you’re just getting back into the exercise habit, it’s best to avoid going over four workouts a week.

It’s also a good idea to have a break between those workout days to give your body some time to recuperate. That way it won’t feel mentally overtaxing.

Listen. For that crucial first week, I don’t care if you exercise in the mornings, afternoon or whichever time you set aside. I don’t care if you exercise for 15 minutes or 40 minutes. Just make sure you get started on it.

Even a mere 15 minute walk can do the trick. Remember, our focus is on making this a habit.
Trust me. As you get near the end of your first two or three weeks, you’ll be loving it. Exercise is a sweet sort of addiction. After exercising, your body releases “feel-good” chemicals that’ll set you on some kind of mental high.

You’ll feel relaxed and energized. As you go through you’re first week, keep your eyes set on how great it will feel at the end of that week.

What happens after those first few weeks, you ask? Well, you’d need to readjust your goals and plenty more. I’ll be leaving this for another article so make sure to sign up (you can do this by going to

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2) Have An Excuse Busting Attitude:
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Honestly, it’s too easy to come up with reasons why not to exercise. Making excuses is a favorite pastime of mankind. Really!

That’s especially true if you’re at home and you can’t switch off the TV because something good is showing or it’s too comfy and warm inside the house or there’s too many things that need to be sorted out and taken care of.

See what I mean? How can exercising compete against these excuses?
If this is your attitude, then setting aside a few minutes will put you on the right track (even a mere 15 minutes to start with can be great). Put on your trainers or suitable sports wear and just get out and walk around if you’re still unsure about committing yourself to a gym.

Take a look at everything around you. You might be surprised at how interesting it is to watch people. You can use this as a motivating agent. Everyday is a new chapter. Choose a place that’s pleasant and nice to visit.

If you’ve got lots of excuses to use at home that are written down in your diary, try putting your trainers in the car. Load a towel and pick up a bottle of water. Now you can simply park in a nice spot and get a few minutes of exercise before you get home.

This is a simple way to help you avoid all those little excuses.

The point is that it’s normal to come up with excuses to avoid exercise (especially at the beginning when you’re body isn’t used to it yet).

So, whenever you notice yourself jumping into “put off my exercise” mode, stop, right down that excuse and figure out how to bust it.

This doesn’t have to be a complex plan. Simple pointers that you can work on are best in this case.

OK, now it’s time for action. Pick up these tips and work them… twist them to fit your own lifestyle and personality. Whatever you do, give it a try and get started today.

P.S. Be sure to check our home page to download your free report “What’s Your Body Type And How ToTrain To Get That Shapely Physique”