How to Keep Your Resolutions and Fitness Goals

summer-beach-fun-wallpaperI see it happen every year, and so do you.

So many people get fired up and start their goals to conquer the World with their resolutions and fitness goals.

A lot of those fired up people have fallen off, and by the middle of February, every gym is back to normal, until many of those people realize they have to wear a swimsuit on their tropical vacation this summer (and by that time it is usually too late).

Anthony MansfieldIs it that each person that quits doesn’t lose 43 pounds in two weeks, so they decide it isn’t worth the time, money, and soreness anymore?

Is it that they started so intensely that they felt like they were wearing a body cast of lactic acid and soreness, and thought, “well that is horrible…not for me?”

Maybe it is that they were overwhelmed with their trainer’s broccoli, chicken, and cardio diet, followed by a lemon, ginger, asparagus, honey, and oatmeal enema, and then, here, take these 400 supplements…oh, and we haven’t even got into your power lifting program…

Whatever it is that coerced or is deceiving you or your friends into quitting, there is an easier way to keep your resolutions and fitness goals.

Feeling better, looking better, and moving better doesn’t have to destroy you, nor does it have to be complicated, nor does it have to cost you an arm and a leg.

Here is a simple four item list that you will be able to keep…for the rest of your life:

  1. Less is More
  2. Build Habits
  3. Restarting is Okay
  4. Do something, even if it is little, and do it now!

shutterstock_134141129Less is More

It isn’t sexy, and it seems counter-intuitive, until you have talked to my longest-attending clients with the most transformation. Start with a daily walk for 5 or 10 minutes, and think about how you can fit this small time and effort pleasantry into your life for the next week. As the weeks progress, so can you. If you slowly added 30 minutes of daily walking the results for your health and longevity are tremendous.

The same goes for nutrition. Imagine replacing one unhealthy food item with an healthy food item, and you knew you could enjoy this change for the rest of your life. Now, perform that once per month, for the next year, and you have totally changed the way you eat, and the best part, is that you will be able to sustain this for the rest of your life…no more yo-yo dieting.

MLK_Jeff ClimbBuild Habits

So much of the success that I see, is because the person built the habit of just showing up to Innovative Results, or just walking every day…no matter what. At first, habit building is slightly challenging, but no where near as challenging as the person trying to lose 43 pounds in three months, and running a marathon before they turn 40, which is happening in three weeks.

The habit-builder sees tremendous change, not because they have a better goal, or more motivation, or more energy, but because they are more consistent. Habits are how you see yourself living forever, whereas goals that are large, are seen as an end to a horrible feeling…which often are not achieved, or if someone achieves the goal, they stop, and you can tell me what happens next. Back to the old, default way of living.

Anaheim Personal TrainersRestarting is Okay

If you are feeling rotten about quitting or giving up, you don’t have to…it sounds too simple and too easy, but just start again. If you exercise and improve your nutrition for a month, and then fall-off, and then start a month later, and then do it again, and again, and again…you have exercised 5 months more per year than the person that quit after the first month, and never started again. If it sounds too simple and too easy, it is because it is too simple and too easy. Start again. Today is the beginning of the rest of your life, and what happened yesterday does not have to define you today.

SteveStary4Do something, even if it is little, and do it now!

Seriously, motion creates emotion, and if you don’t believe me, you haven’t stood up, moved around, smiled, and laughed yet. Try it with me. Stand up. March in place. Slap your right hand on your left thigh, and your left hand on your right thigh, while you march. Smile as big as you can, and laugh out loud. Even if you are interrupting the corporate meeting that you are supposed to be paying attention to right now. Do it now, and let this tiny bit of effort show you the great rewards that come from a changed life.

Looking for Improve Quality of Life, look no further than the four simple and easy to apply action items here:

  1. 2014-11-18 20.06.49Less is More
  2. Build Habits
  3. Restarting is Okay
  4. Do something, even if it is little, and do it now!

If you liked what you read, give it a like and a share, and if you want to read more check out the links below:


9 Ways to Give Your Brain a Break, Reset and Reduce Stress

kid_laughing1Many of us are running pretty hard these days.  From the minute we wake up until the moment we go to sleep, many of us are constantly on the go, thinking, doing chores and getting stuff done.  We stare at our phones, computers and televisions constantly, never truly giving our brains a chance to reset, recharge and process everything that is happening around us.  The following tips are geared towards reducing stress, giving your mind a break and helping you become a happier, healthier person.

10 sec – Laugh

Laughing is one of the best ways to combat stress.  Read, watch videos, join groups on Facebook, subscribe to websites or just hang out with good people that make you laugh.

5 min – Breath

Lay on your back in a quiet, comfortable place.  Place your hands on your belly button.  Inhale through your nose, raising your belly button and then exhale slowly through your teeth.  The key here is to focus solely on your breath for 5 minutes.  If your mind wanders, just bring it back to your breath and maintain this for 5 minutes.

garret meditation15 min – Guided Meditation

There are a ton of great free apps that you can download on your phone.  Find one  that you like and simply plug in, put your headphones on and follow the instructions.  This is a great way to give your mind a break from your busy day.

30 min – Go for a Walk

This is one of my recent go to activities.  There are a bunch of trails, sidewalks, parks, beaches, and other options all over southern California.  Just getting outside and walking for 30 minutes is a great way to get your body moving and reset your brain.

45 min – Take a Nap

Sometimes, you just need to close your eyes for a few minutes in the middle of the day.  Its great for your health and also another way to give your brain a rest.  Throw a quick cat nap in there every once in awhile.

60 min – Move Around

Some people lift weights, others do yoga…the key is to find something that you enjoy and simply get your body moving a few times each week.  Whether you join a gym, hire a trainer or simply do a few things at home, getting your body moving and improving its function yields physical and mental dividends.

back bay trail2-3 Hours – Go to the Beach, Hike, etc.

If you have a few hours available, we’d recommend getting outside and enjoying the world around you.  Hike, surf, cycle, paddleboard, climb, play sports… the combination of getting outside and purely enjoying yourself for a few hours is one of the most stress relieving things you can do for yourself.

1 Day – Take an Adventure 

If you have a day to kill, maybe its time to take a short mini adventure.  Go camping, snowboarding, explore in the desert, go climb a mountain or just go exploring to a place you’ve never been.  The key here is to just get away and shut down  for a day or so.

garret wilcheck3 Day Reset

Really want to reset and get away?  Take a trip, where you have no cell reception and just enjoy yourself.  Get off the beaten path, hike into the hills, camp by a stream, surf on a quiet beach or just go sit under a tree and chill.  This might be needed once a quarter, twice a year or just a planned trip every year.  The key is to unplug, get away and just relax.

We can all get sucked into the vortex of work, chores, etc, but in order to truly be happy and healthy, we need to figure out ways to enjoy our life.  Some might be a 5 minute vacation, while other times we might disappear for a few days and reset.  Try to incorporate some of these simple ideas into your week and let us know how it goes.

Like what you are reading?

Here’s a few other posts you might enjoy…

Top 10 Places to Get Outside in Orange County, CA.

11 Mini Vacations That Fit Into Your Busy Schedule


Increase IQ and EQ with Movement


Movement is fast becoming a way to fully integrate our brains, making IQ (intelligence quotient) and EQ (emotional quotient) vastly improved for those involved in daily exercise.

At first I was skeptical, but the more I studied brain function, emotions, and movement the more it pointed toward holistic health: cognition, emotion, and motion.

How does it work?

The simple version is that when we move during play or exercise, we are forcing our brain to integrate left hemisphere (linear, language, order) with right hemisphere (creativity, body senses), and lower brain function (sensory, instinctual) with higher brain function (cognition, critical thinking).

Even more…

When we do cross-patterning or contralateral movements such as crawling, walking, running, and VersaClimber, we increase the hemispheric communication to a higher level.

Why this is important?

Many people think they should only study or read books to get smarter, but
more and more evidence is pointing to regular activity and exercise for peak brain function and intelligence.

Try this out:

  • brea personal trainerIf you are stuck in a mental rut and can’t focus, go for a walk, jog, or just crawl up and down your office’s hallways–not only will this break up the monotony of the office humdrum, provide entertainment to your coworkers, but it will break sharpen your cognitive edge, allowing you to crush that project that takes deep thought and focus.
  • When your child is flipping out in the grocery store, play a quick game of tag, chase, or just dance out the tantrum. This should do two things: calm them down and allow your lengthy conversation as to why “we don’t tantrum in the store” to be understood.
  • If you keep crying every time the hallmark commercial comes on, or you’re not saddened by The Notebooks ending, run in place until your out of breath, so you can process those emotions with your whole brain.

I am not saying these are perfect solutions to your problems, but your daily movement routines are crucial for complete use of your brain’s capacity.

And lets face it, every time you drive to work, and your on the road with “those idiots”, you realize much of our population could use some extra brain capacity.

We might not be able to fix “them,” but we can choose higher IQ and
EQ for ourselves.

(for more on movement and learning check this link out:

See you at IR!

And make your next one, your best one!

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Improve Mobility, Stability, Strength and Function of Your Feet and Ankles

How much time do you spend on your feet?

With 26 bones (One-quarter of the bones in the human body are in the feet.), 33 joints and more than 100 muscles, tendons and ligaments, the foot is obviously an incredibly important part of our body.

Whether you’re a desk jockey or competitive athlete, we all need to address the health and function of our feet and ankles. Just like every other body part, we need to improve the mobility, stability, strength and function of our feet.

The video below walks thru a few of our favorite drills:

Healthy, Strong Feet Can Help:

  • Improve Awareness and Control
  • Provide Valuable Feedback from our environment
  • Improve balance and coordination
  • Increase strength and power output
  • and much more.

If you would be interested in learning more about strengthening your feet and ankles, please give us a call and schedule a FREE ASSESSMENT.

Call 866-243-4472

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Want to try one of our “Award Winning” Fitness Classes?

Simply fill out the form below and one of our coaches will call to schedule your first session

Onnit Battle Ropes Master Coach-Is Aaron Leaving?

Master Coach Aaron with his daughter Hannah.
Master Coach Aaron with his daughter Hannah.

First, let me start by saying I am incredible honored to be the founder, co-owner, and one of the head coaches at Innovative Results

As one of the Team members of Innovative Results, I have a deep, driving, and unshakable desire to sacrifice in the daily challenge of helping people experience improvement in their life. Whether the improvement is physical, mental, spiritual, emotional, relational, financial, or intellectual, I am drawn to help others experience these transformations.

Anytime I make a big decision, I deeply consider the impact it will have to effect quality improvements in people’s lives: my own life and the lives of the people that I connect with daily in relationships–whether the relationships are in my home, business, church, community, nation, or world.

If I am given an opportunity to expand or leverage the potential impact I might have to improve the lives of more people in this World to a greater good, without detracting from my life or my family’s life, I jump in head first!

Likewise, if I am blessed with an opportunity to improve the way I impact the lives of the people I currently reach, without detracting from my life or my family’s life, I jump in head first!

So, YES, I accepted the position of Onnit’s Battle Ropes Master Coach!!!

I couldn’t be more honored or stoked about the opportunity to not only reach more people, and help them experience improved quality of life (or as Onnit would say create Total Human Optimization). I also can reach people more effectively with Onnit’s incredible influence and authority in the fitness and supplement World.

The best part is, it will also be improving the lives of the people nearest to my heart: my family, the IR Team, the IR Family, and the local church and community.

Innovative Results partnered with Onnit two years ago, and it has helped continue our coaches education and experience through Onnit’s Foundation CertificationsSupplements, and fitness equipment.


This year we are taking our partnership to a whole new level, and bringing all of the Onnit Specialist Certifications to Orange County’s Fitness Playground (Innovative Results), which means smarter coaches, more experienced coaches, and an improved client experience.

You will see a ton of improvements at Innovative Results, partly because we will continue to develop ourselves, our team, and our facility to improve the quality of life for our clients and community, and also because of my new position with Onnit as their Battle Ropes Master Coach and Contributor.

This means that I am still sacrificing, serving, and challenging the IR Team and Family at Innovative Results!

It also means that when I am helping people improve their life around the nation, the IR Team will continue fulfilling our passion and purpose:

Improving the Quality of life for our team, clients, and community.

Make this next year, your best year!


Before Your Resolutions, Don’t Forget to Count Your Blessings

If you don’t count your blessings, they are more likely to pass you by without being noticed in this New Year, too.21651-I-Chose-To-Be-Happy

There are countless studies that demonstrate how effective gratefulness can be for our happiness, performance, and productivity, so before you begin down the resolution road this year, count your blessings from last year. (Google search “gratefulness study”, and you will see incredible data backing my claim.)

If we are the sum total of our choices, habits, and behaviors…

The more you count your blessings, the better you will become at being grateful, appreciative, and thankful for all the things and happenings in your life–big or The better you become at being grateful, the happier you will be.

The happier you are, the easier it is to do the hard stuff that builds the necessary habits for your resolutions to stick.

Behavior changes for physical, financial, mental, spiritual, and relational transformation can seem very difficult (many of us experience this every year).

The Marine Corps is infiltrated with critical observers and people that point out the negatives in most situations–making transformation difficult. There is even a saying, “if the Marines aren’t complaining than something is wrong.” However, there was always a few standout Marines, some outliers, that everyone admired and were attracted to, because of their ability to transform themselves and others despite the obstacles.

These Marines could brighten up the worst of situations, with just a phrase.

I remember, we were in the middle of the night, freezing our butts off, practicing patrols with little to eat, no sleep, and not enough warming layers. When a seasoned Gunny came out of the night shadows, while our team was prepping to go out, and said with a smile, “and we get paid for this?”

personal trainer in orange county named AaronIt was in jest, but that short phrase, said with a smile, changed everyone’s perspective on that field operation. We were grateful for the training, because it would one day help us survive.

We were grateful for our paychecks, because they help us make ends meet.

We were grateful for each other, because we could suffer together.

We were grateful for him, because he made us all laugh and smile during a pretty tough challenge that would help us endure in the future.

So take a moment to think about last year’s blessings.

Be a good-finder.

Write it down, and tell some people about your blessings.

Ask those same people about their blessings…I guarantee they will appreciate you for it.

And then venture forward into this New Year with an attitude of gratefulness, and watch how your transformation, although challenging, won’t feel impossible.

Make this next year, your best year!!

If you need some help building habits and behaviors this year, call us or email us to join our Transformation Challenge. 714-469-2654 or

10 Worst Weight Loss Tips That Can Actually Cause Weight Gain

810 stepThe daily flood of “drop pounds fast” fitness tips may actually be causing weight gain.

PopSugar recently put together a list of 10 do-not-follow tips, and we could agree more!

Do any of these sound familiar?

1. Never eat past 7p.m.
2. You only need cardio to lose weight
3. Weigh yourself daily to stay on track
4. As long as you exercise, you don’t have to watch what you eat
5. Cut out all carbs
6. Skip meals to save calories
7. Drink diet soda instead of regular soda
8. Eat low-fat
9. Keep a pair of jeans that are one size too small for motivation
10. Do sweaty workouts in heated rooms to lose more weight

Read the full article on PopSugar Here, and find out why each of these 10 weight gain culprits made the list of misleading advice.

Cheers to your improved quality of life, and goal crushing!


Do you have a 2016 Fitness Resolution? Looking to lose a few pounds, add lean muscle mass, or complete your first 5k, Adventure Race or Triathlon?

Join Innovative Results in our 2016 Partner Transformation Challenge! Unlimited IR3 Training with bonus nutrition accountability and guidance for only $199. Call today 866.243.4472

transformation poster

Supplements| Are Capsules or Powder the Better Choice?

DietarySupplementQ& A: Are Capsules or Powders better to supplement with?

A great question we are asked here at Innovative Results from our clients is, “should I take supplements?”

Most importantly, please remember that supplements are meant to “supplement” a healthy diet, they are not intended to replace nutrients (real food), or apply a “quick-fix” to your fitness goals.

That being said :) Whether you take supplements, or are considering adding supplements to your nutrition plan it is important to know what is out there and what your options are. A great start is a food journal, figure out where your dietary needs fall and work with REAL food first, then if supplementing fits into your nutritional and performance needs you will well equipped with your personal blue print. binderlayingopen_550x634

Equipped with your blue print? Our buddies from the ONNIT Research Team have put together a great breakdown of using supplements in capsule or powder form. and which will be more beneficial to you!

Check out – ONNIT | Are Capsules or Powders Better to Supplement With?

Ready to add supplements to your nutrition plan?

IR Co-Owner, and ONNIT sponsored athlete Aaron Guyett has some recommendations!

Visit ONNIT’s Supplement Shop

10 Healthy Alternatives to Your Typical Holiday Dinner

kid stuffing faceThe holiday season invites a spirit of warmth and nostalgia that can infuse every corner of your home. Along with the glowing lights, carols and crisp air comes something everyone can appreciate; food.

However, when you’re motivated to watch your waistline, indulging in cookies, cakes and holiday roasts can seem decidedly counterproductive. You may even feel tempted to forgo seasonal feasts altogether, but the truth is that you can celebrate the holiday with food that is wholesome as well as delicious. Below are just a few ideas to help you get started.

1. Cotton Cheesecake
There’s nothing quite as satisfying as a creamy, rich slice of cheesecake. Standard cheesecakes are quite heavy, but the cotton cheesecakes popularized by Japan offer a light, airy version that is just as sweet as it is beautiful. Traditional cotton cheesecakes utilize whipped egg whites and less cream to make them very soft and light. They are are also slow baked with the help of steam that keeps them moist, and there’s no crust to impart extra calories. Recipes vary for this confection, but some versions require as little as three ingredients, making for a dessert that is as simple as it is delicious.

2. Greens
When you want to make a meal healthier without creating a calorie bomb, the easiest solution is to add leafy greens. From bok choy to kale and mustard greens, the variety of scrumptious green flora is quite boundless. The beauty of greens is that they’ll take on any flavors you use. Delicate greens like spinach can be instantly added to stir-fry or blanched. If you have greens that are quite bitter, you’ll need to boil them much longer to render off the edgy bite.

3. Glass Noodles
Glass noodles are lower in calories than wheat-based pasta and they are excellent for anyone allergic to gluten. Once cooked, the noodles are perfectly translucent, making for a beautiful addition to any holiday meal. You can use them in a variety of ways. Stir-fry them with veggies and your favorite seasoning or make an authentic East Asian dish like Pad Woon Sen.

4. Banana Bread
A dense hunk of banana bread can certainly hit the spot, but traditional recipes are rather high on sugar and oil content. One of the easiest, most health conscious ways to prepare banana bread is by making small batches at a time with a single banana. Simply mash up a banana and add a tablespoon of molasses, a bit of raw sugar, salt, baking soda and your favorite creamer to heighten flavor. Add less than a half a cup of whole wheat flour and your batter is ready for the oven unless you want to experiment with additives like nuts, dried fruit or even dark chocolate. You can use ramekins for the cake, or even mold tiny baking dishes out of foil.

5. Whole Wheat Cookies9c5d62d6-5ab4-4cf3-a46d-9b78374815fd
You can prepare wholesome versions of your favorite cookies in a similar manner to the banana bread. To the same batter, add any combination of oats, coconut, chocolate chips, natural peanut butter and vanilla extract to achieve the flavor profile you desire. To experiment with texture, you can add an egg or use less or more wheat flour in your recipe. Just put the batter in dollops directly on a cookie sheet or aluminium foil that’s been coated with a thin layer of coconut oil. Sprinkle the cookies with raw sugar for an added crunch on top.

6. Zucchini Pasta
We all know that pasta can pack on the carbs and calories, but its fun form can often be too tempting to resist. When you crave pasta but want a lighter version, try using zucchini or butternut squash as a replacement. You can purchase simple devices to cut these vegetables into thin strips that really resemble spaghetti. Simply cook and prepare the zucchini as you would regular pasta, and be amazed at how well it pairs with your favorite marinara and pesto sauces.

7. Rice Bowl
Rice is a healthy and vital component to meals in many cultures around the world. It’s a whole grain that features key nutrients like iron and magnesium, and it won’t trigger gluten sensitivities. Wild rice is particularly nutritious, featuring high amounts of fiber and minerals. You can make fried rice as a side dish, or you can serve up rice bowls by adding a flavorful blend of chicken, fish or veggies on top of a plush bowl of rice. Some seasoning ideas include using soy sauce or Korean barbecue sauce with raw sugar and sesame oil.

8. Brittle
Nut brittle is a holiday favorite, and it can be a nutrient dense piece of candy considering what you add. Instead of getting store bought, try making your own. Start by simmering water and raw sugar on your stove. Once the sugar has melted and it’s had time to caramelize, you can add your nuts of choice. Peanuts, walnuts and pecans are classic, but you could also add sesame, sunflower and flax seeds, as well as dried fruit like raisins, dates or cranberries.


9. Fish
Instead of opting for the classic large bird or ham as the cornerstone of your holiday meal, why not consider a lean meat like fish? There are so many delicious and healthy fish to choose. You could have baked salmon. As a fattier fish, it’s rich in omega-3 and other essential fatty acids our brains need to thrive, but it’s still quite low in calories. More delicate white fish like tilapia are also extremely versatile and can be utilized in just about any recipe. If you insist on frying your fish, don’t deep fry it. Gently coat your fish in panko bread crumbs and fry it in a small amount of olive or coconut oil.

10. Sweet Potatoes
Sweet potatoes are naturally sprawling with nutrients, but a lot of people opt to tarnish this vibrancy by coating them in butter or a melted blanket of marshmallow. For a simple and yummy alternative, simply bake sweet potatoes that have been cut into small chunks before tossing them in a simmered brew of soy sauce, a couple teaspoons of sugar and sesame oil. A coating of sesame seeds will finish the dish, and you’re left with an Asian-influenced side that’s sweet, savory and healthy all at once.

Jessica Kane is a professional blogger who is trying to be healthier this year. She currently writes for AEDs Today, a leading supplier of automatic external defibrillators including popular models such as LIFEPAK AEDS.

Eugene Katchalov: No matter what age, what profession, it’s never too late to get fit

NoTimeExercise-EatHealthyLiveFit_ComYou often hear the excuses: “I’m too busy to workout” or “I’m too tired after my job,” as common rebuttals when asked why a certain person doesn’t undertake the recommended amount of exercise per week. And while some people do have extremely busy schedules, if you really want to stay healthy, you’ll find time to workout.

Fitness is a necessity for a good quality of life. Some find it later in life than others, but as soon as it becomes habit, you start to realize how important it is in all aspects of life. For people with sedentary pastimes it’s even more necessary that they workout, if they are sat at a desk all day.

When it comes to sport, not all pursuits exhibit the healthiest “athletes” in the world. You only have to look at darts, bowling and poker to see that their respective playing fields aren’t exactly filled with a landscape of Adonis’s. Once such player who was struggling with his overall health was Eugene Katchalov, a Ukrainian poker professional.gzP3cMsu

Katchalov was a steady player who had never really fulfilled his potential. And approaching his thirties felt that his health was affecting his performance. His diet was poor, and he wasn’t engaging in regular exercise, which had caused him to balloon to 230lbs.

But it’s never too late to change your diet and fitness plan, as Katchalov found out. In just 14 months he managed to lose 50lbs while putting on extra muscle as well. He turned his flabby physique into a shredded and slim looking body that he was proud of. But that wasn’t the best takeaways from his punishing fitness regimen.

Photo credit – Men’s Fitness Magazine

After engaging in weight training and CrossFit, the poker star started to see the benefits in his personal life and his performance at the poker table started to get better, too. The 31-year-old is now 121st in the global world rankings and is improving year-on-year.

Katchalov’s story has reached an audience far bigger than the poker world. His story has been recognized by many sports and fashion publications including Men’s Fitness and GQ. And although poker is going from strength to strength both as a sport and online, Katchalov sees this as the beginning as he encourages players to follow his example and change the way the sport is perceived by the public.

Online poker sees millions of people play every week across the globe. Websites have even employed live dealers to heighten the experience for players, so that they feel like they are in an actual casino, but it’s not healthy to be sat staring at a computer screen for long periods. Katchalov suggests interspersing gameplay with bouts of exercise where possible. The same goes for the professional circuit as the Ukrainian feels bigger breaks should occur with intervals long enough for people to workout in between games.

Photo credit
Photo credit

While Katchalov’s theories aren’t being adopted across the board, many people have seen the 31-year-old as an inspiration. He recently completed a well publicised 118km bike ride with fellow poker pro Bertrand “Elky” Grospellier and some other friends. The ride took them from Cannes, France to Sanremo, Italy all in aid of raising the profile of a healthy lifestyle for poker players.

Katchalov proves that regardless of your profession, there’s no excuse for being unhealthy. You just need to find the time to exercise and once you have designated that time each day, you then build your life around it. Age, gender, niggling injuries, work commitments are all common excuses we seem to fall back on when we don’t exercise. You should always endeavour to find a solution to a problem not erect a hurdle that doesn’t have to get in the way of you being healthy.