Those who attending my talk at Dick Pond Athletics last week left excited about their potential for fitness and weight loss and many asked to continue the conversation. So here’s your chance! I’ve included a few excerpts of the topics we discussed. If you have additional questions or comments, please submit a comment at the bottom of this post and the doctor will respond within a day or so.

Perceived Obstacles: My favorite is “I can’t afford it,” with “I don’t have time” coming-in as a close second. Let me ask you this: do you have cable or satellite TV? If yes, how many hours per week do you watch it? How much do you pay each month for that service? $50? $100? If you cut back to a smaller packaged or (gasp!) cancelled your service altogether, you’ve just given yourself the time and money to get started! Gym memberships start around $35 per month. Forest preserves and parks are absolutely free. A good pair of shoes and 1-2 sets of work-out clothes will run you around$150 or less in total- heck, you probably have something tucked in the back of a drawer that you could use. Most people watch more than 10 hours per week of television. Just imagine how much you can accomplish working-out for even a fraction of that!

Overcoming Inertia: We’ve been there. You pull up to the gym/trail only to realize that you’ve forgotten your shoes! Instead pack your bag for the week– put everything you might need for a weeks worth of work-out in your bag and keep it in your car. What’s in my bag? shoes, shorts, short sleeve shirts, socks, hat, sunscreen, sunglasses, swimming suit, towel, goggles, heart rate monitor, sports drink powder, water bottle as well of sport specific gear like helmet & cycling shoes. Many of my work-outs are outdoors so I keep clothes for cooler weather too so I don’t miss a work-out because it’s a bit colder than I planned or there’s a light mist. Keep a wind breaker, tights, hat, and gloves in your bag for those unforeseen changes. So what if your work-out wasn’t quite perfect. Were you flexible enough to roll with the punches? Being prepared will keep you going!

Positive Self-Talk: Fill-in the blanks: “I work-out so that I can ______.” or “I feel better when I ______.” We are sometimes quick to talk down to ourselves when what we really need is a positive phrase or thought to capture our focus. When you’re having trouble getting yourself out the door, try saying, “I never regret a work-out.” When you find yourself thinking harsh things about yourself, try saying, “I’m here and I’m doing it.” Sometimes that’s enough to switch your focus away from what you can’t yet do and focus on what you ARE doing.

Nutrition: “Eat food. Mostly plants. Not too much.” ~Michael Pollan For more information on nutrition, visit my Nutrition page.

So what’s your mantra to keep yourself going? How have you found ways to include more activity in your life? What new park or activity have you tried this week? What obstacles have you come across? Share your thoughts below!

~Dr. Mennerick