Excuses suck, so today I let you in on some secrets on how to stop making them!

You’ll love this article if:

  • You want to find out how your can rewire your thinking
  • You want to learn how stop making excuses about your health
  • You want to know how I have overcome unhealthy thoughts and replaced them with healthy habits
  • You want to break a health habit but just can’t seem to find the motivation


WEARING: Superdry Track Top, Superdry Track Pants from their workout range, Bra from Bras & Things!


I have found over the years when I hear people complain, they don’t want answers, they want excuses so that they can keep living the way they are now. They don’t want to be told “Your body isn’t aging, you just need to exercise”, they would much rather think their body has started to slow down due to age so they don’t have to make any changes. The sad thing is a lot of people making these excuses are only in their late 20s to 30s and they still have ample time to make a positive change.


I know it’s not always easy to make adjustments – I used to always make excuses for myself pre-working out days, but, now I am in a great rhythm and my whole life benefits from it. I find that exercise makes me a) Happier b) More organised and c) I have great momentum.


It’s not about changing your entire life all at once, it’s about making healthy habits fit better in it, than unhealthy ones – and then finally replacing all of your unhealthy thoughts, and habits with the right choices.


I hate excuses and will be the first to point them out in friends or family. Making excuses is only inviting negativity into your life, so stay positive and make some adjustments!




    • I don’t have enough time to get fit or eat healthy

Seriously? Everyone has 24 hours in one day. Let me reword your excuse for you “I don’t want to make time!

    • Healthy food and gyms are too expensive.

Healthy food doesn’t have to mean $$. There are plenty of ways to eat healthy without spending more than $100 a week on groceries. Make a list of prices if that helps you. Takeaway food is more expensive than a home cooked chicken breast, potato and salad. You aren’t spending more, you’re just using your food budget differently.

    • I’m not as young as I used to be. My X,Y,Z hurts when I walk

Solution: work out! The problem is, you don’t have a bad knee, you just aren’t strong enough to support yourself. Your muscles and tissues have depleted so now they’re sore.

My Aunty runs marathons with a 65 year old – do you think his knees are sore? Actually they probably are, long distance running IS bad on your joints. Whoops. The point was, exercise will help you!

    • I have kids.

Why does that mean you can’t exercise? They have legs to. Go on a walk. Exercise when they sleep. If you knew you had to do something for your kids to keep them healthy, you would wouldn’t you? So, why don’t you make the time for yourself?

    • I don’t like healthy food.

I bet your cholesterol and arteries do!

    • I’d rather be fat and happy than thin and miserable
    • I’m too tired.

So is the rest of the world, but guess what? twenty minutes of exercise is a) going to make you feel better in the long run b) twenty minutes of exercise four days a week is only 1 hour and 20 minutes a week. Everyone has a spare 1 and 20 minutes! I bet you binge watch TV series longer!



So why is it so hard to start / to make the change?


Deep down, we’re afraid to start.This however becomes debilitating and while you’re continuously having these thoughts to yourself, your life will stay the same. So today, I wanted to share with you some things that have helped Jonathan and I push through some pretty sedentary times in the past. I hope it gives you the motivation you need to implement some healthy habits and stop making excuses to yourself.


The first is acknowledging you’re being negative and making excuses…




I find the best thing for me is to look at the benefits before any negative thoughts. This may seem obvious, but so many people automatically look at cons before they think of the pros. This is why we find change so difficult, even when our very lives depend on changing.


So, if we look at exercise. It’s benefits are:

  • You’ll have more energy, feel better, lose weight, live longer, lessen your chance of developing diseases.


If we look at the negatives of not starting to take control of your health, and you live the same life you have been living:

  • You may gain weight, lack energy, put self at risk for serious diseases such as, high blood pressure, high cholesterol, diabetes, you may develop cancer etc


Now, all you have to do is pick out one or two of the most motivating aspects and roll with it.

I don’t know about you, but I have a lonnnnng history of heart disease and cancers in my family and I really would like to (hopefully) lessen my chances of developing those nasties by exercising and healthy eating. I also LOVE the energy I get from exercising.

So they’re my TWO motivators, what are yours going to be?




So, now that you have your motivation, you’ll need to write some goals. Oh my gosh, goals. I just passed out from excitation. I freaking LOVE goals. Goals you’re the best. Goals, will you marry me? Oh wait…

Be specific when it comes to goals. “I want to lose weight” or “I want to go to the gym”, won’t suffice. You need to write


  • I want to lose 5kg in a month
  • I want to go to the gym 3 days a week consistently for 2 months
  • I want to replace all chocolate with a bowl of berries of a night for the next three weeks
  • I want to learn how to plank properly by X date.


Remember, everyone who has accomplished something in life has got their purely through consistent effort and focusing on a goal.





While I don’t believe people when they say “I don’t have time”, I do believe it is hard to find the time when you haven’t made it a priority. Once it becomes important to you, you will find the time.

Healthy eating doesn’t mean buying all the lastest, cool products. Ain’t nobody got time for that. Except for the people that genuinely love that shit. Find five great recipes and book mark them every fortnight and then put them on rotation. Each meal we cook takes roughly 15 minutes to make. The ways around things are ovens and slow cookers, because dinner can cook while you’re doing something else. Also, make enough for the next time – you’ll then have more time the following night for other things!

So you can’t make any further excuses while you’re reading this, here are FIVE of my favorite recipes at the moment to help you get started.





A month ago I told you I hadn’t worked out in the time we had moved to Sydney, but I have since joined a gym. I was finding it all so overwhelming to get started prior to that though, because I had broken a cycle and the thought of joining a gym for the first time (I worked out from home for years) scared me.

My advice to you is: Don’t focus on getting in shape. The important thing is to take the first step. When I joined the gym, the first week of me being there was to be curious, figure out how I wanted to approach things, see the equipment, but really commit to it. I made myself go at the same time of each day for five days in a row – only 20 minutes at a time. I told EVERYONE who would listen. Telling people made me accountable to myself and taking photos held me accountable too!

After that week I evaluated how I felt. I felt more energised, I felt better for going, I felt more motivated and I had more energy. I even did the housework by 10am on that Saturday, which never happens in our house.

So, it got me thinking: what would happen if I reassessed and did this again for two weeks and then again for 30 days? So, here we are a month later and I am in a habit! My advice to you is: Try a week fully committed and then make a new benchmark for yourself, with the same strong commitment, and evaluate again when you reach the end.



Changes are always difficult, but getting yourself to start is the hardest part. As you begin to experience results and your new habits are reinforced, it becomes easy / easier to maintain exercise and healthy eating.


If you stumble, just pick yourself up again and start from the start – make some lists, write from goals.

Being healthy is actually really fun and opens your eyes to a lot more! I would love for you to experience that greatness and give this a shot!


I hope you have enjoyed today’s article – if you did, be sure to share this with your friends. Maybe you can help hold each other accountable!

Author: Ally Carey

Hi, I am Ally, a writer and creative at Substance. I have worked in the fashion industry for 6+ years as a model and now on Substance. Substance is a lifestyle blog about fashion, beauty, health and self-improvement; hoping to inspire you to live a life filled with Substance. For more: @AllyMayCarey

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