Excuses. Everyone has them. I hate hearing them. Because I know that’s what they are – excuses.

I mean….I get it. Life is busy. We all have very important “things” that must get done. And most of them needed to get done yesterday! Add to that our commitment to our family or our career – where can anyone find extra time for themselves?!

But the truth is, you will not be able to enjoy your work, your children, your family, your money or your time if you don’t take care of yourself first. Eating well and regular exercise gives you a greater chance of a longer, healthier and happier life

All you need is 3-5 hours each week to make the changes necessary to improve your health and fitness. Yes, sacrifices will have to be made. But the price of not taking care of yourself is much higher and a whole lot less enjoyable. The choice is yours.

Here are 5 tips to help move your way into a healthier 2017:

  1. Nutrition 101- You can’t out exercise a bad diet. In other words, exercise alone will not make you healthy. Our busy schedules have us scurrying around looking for something quick and affordable when it comes to eating. And in that search we compromise our basic nutritional needs. It doesn’t have to be complicated. Shop the perimeter of the grocery stores and avoid packaged foods. Many of these foods are processed and not only lack nutrients, but they have additives that, in many cases, give us a negative return. Curb your sweet tooth by eating fruits instead of snacks loaded with processed sugars. Make sure you are getting lean protein, healthy fats, and carbohydrates (found in fruits, veggies and grains). Fill ½ of your plate with non-starchy vegetables, ¼ of your plate lean protein, ¼ of your plate complex carbohydrates. You will be amazed at how much more energy you have when you replace processed foods with whole foods.


  1. Morning, Noon or Night?There is much to be said about the best time of day to exercise. But when starting a new exercise regimen, it’s best to start with the time that works for you and your schedule. Set the same time each day so that it becomes a pillar in your schedule. We want to remove as many objections as possible when first starting.


  1. Create your own program-Money cannot be an excuse for not exercising. You’re either going to invest it in your health now, or spend it later with medical bills and medicines battling disease. In today’s connected world of social media, everyone will claim to be a professional; however, with some due diligence on your part you can find plenty of free sources of exercise programs on the internet. Or for less than $100 you can also purchase a few pieces of equipment, i.e. dumbbells, kettlebells, medicine ball, etc., that will allow for a greater variety of exercises. Body weight exercises are free and are another great option.


  1. Enjoy the outdoors-Take advantage of our mild Houston winters and find a group activity or take a hike. Find some trails and enjoy the benefits of nature and being outside. Most of us spend our days sitting in a car or at a desk staring at a computer. We need fresh air! In addition, research shows many health benefits to being outside which include improved mental fatigue, decreased stress, increased brain function and increased vitamin D intake.


  1. Try a local CrossFit gym- We have so many business owners, executives, and busy people with families who come to us because it’s a fun, efficient and effective way for them to exercise. In 60 minutes you’ll combine strength training and cardiovascular exercise, and walk out feeling great! The coach facilitated classes will help keep you accountable and increase the likelihood of sticking with a program.


So what are you waiting for? Start moving! Go. Create a habit. 180 minutes each week is less than 2% of your time. Stop making excuses and start making good choices for yourself. If you need some help, go to www.cfbty.com and sign up for a free “No-Sweat Intro”.