A New Outlook on Exercise

We all have our own reasons for working out. And while all reasons have value (and there is nothing wrong with wanting to feel good about what you see in the mirror), some reasons for heading to the gym are definitely better and more motivating than others.

In fact, the goals you set and the reasons why you work out can help set the tone for your entire lifestyle and can play a role in your long-term health. Of course, it is recommended that you choose empowering and uplifting reasons to lose weight and work out.

I have listed a few common reasons for exercising that may initially seem like good motivation to hit the gym but can actually be unhealthy or destructive. I have included some suggestions on how to change your incentive in a more positive way.

Reason: Exercising so you can eat whatever you want. 

If your sole motivation to work out is to help make up for your regular fast food or dessert habit, it's time to re-examine your priorities. Sure, working out can allow you to offset the calories of indulging in more food, but it's much easier to overeat calories than it is to burn them off. In fact, it takes about an hour of jogging to burn off just one Big Mac (and that doesn't include the fries and soda). Not to mention that exercise can't always undo the negative health effects of a poor diet. Sweets and other junk foods don't give you all the vitamins and minerals you need to reach your fitness goals, either.

Better reason: Exercise to indulge occasionally in your favorite treats. 

Instead of exercising to eat whatever you want, think of it as a way to support your healthy lifestyle by boosting your health and happiness—not trying to make up for a bad diet. You'll still be able to enjoy a treat now and again without worrying so much about the extra calories, but the key is to make those treats occasional—not the norm.

Reason: Exercising to run away from your problems. 

We all come across problems and stress in our lives, and exercise can be a good stress reducer. But if you're using exercise as a way to escape and run away from all of your problems, you may be asking for trouble. Exercise alone won't solve everything; you must deal with life's struggles directly.

Better reason: Exercise to be better equipped to handle problems as they arise. 

Instead of running away from your problems, use your work out time to clear your head for a while or use the time to think through any issues you may be facing. Sometimes, when you're engaged in physical activity, a new solution or idea will come to you that you can then implement in your life to resolve issues. But remember to use exercise as an outlet for improving your life—not a way to stick your head in the sand to avoid your thoughts and feelings.

Reason: To energize when you're lacking sleep. 

Exercise is known as a natural energy booster, but if you're using workouts as a way to get going when you're not getting enough sleep in the first place, you could be doing your body more harm than good. Without proper rest, you could experience the effects of overtraining, which can break down your muscles and make you weaker. Not to mention that too many sleepless nights have many adverse health effects; from weight gain to an elevated risk of heart disease. Add strenuous exercise on top of poor sleeping habits, and your body could view your workouts as yet another stressor.

Better reason: Exercise to improve your overall health, including the quality of your sleep. It's so important to respect your body and give yourself the rest it needs. Instead of amping yourself up with exercise, work out because you want to improve your overall health, happiness and sleep. Research shows that exercise can improve sleep patterns, so start focusing on the positives instead of using exercise as a quick fix to get through your day. If you have to make a tough choice between sleeping a few extra hours or exercising, choose sleep most of the time so you can meet your body's need for Z’s! If you choose the gym over adequate sleep too often, your body may not benefit in the way you had hoped!

Reason: Because you feel fat. 

Do you hit the gym hard the morning after a night of unhealthy eating to help you undo the previous night's damage? While a good bout of exercise can get you back on track, what you don't want to do is punish yourself with exercise. Working out shouldn't feel like torture or used as a way to right your wrongs when it comes to food. When you do that, you're completely missing how awesome exercise is for your health and well-being—and you could be on a slippery slope that leads to more serious food and fitness issues (such as exercise bulimia).

Better reason: Exercise to feel strong and energetic. 

Instead of punishing yourself by overdoing your workouts, focus on how great exercise makes you feel. From feeling strong and energetic to perking up your mood and improving your health, moving your body is more than a way to burn calories—it helps you take care of yourself inside and out!

Reason: To get skinny. 

There is nothing wrong with wanting to look good, and exercise can help you get there. But if you view exercise as nothing more than a means to fit into a certain size, you could be sabotaging yourself. Regardless of body size or weight, working out is a must for everyone! If you view exercise as a temporary fix, a chore to achieve your dream body, or if you're exercising in extreme amounts or intensities in order to "get skinny," you must change your mentality. These are unhealthy reasons to exercise that are simply not sustainable. If you choose to go this route, the only thing you'll end up with is a major motivation problem.

Better reason: Exercise—at any weight—because it's good for you. 

Exercise isn't just for people who need to lose weight—even "skinny" people need to work out for their health and well-being! So, instead of focusing your workouts on looking a certain way or being a certain size, refocus on finding workouts that you enjoy—you will then stick with them for the long haul. This goes for intensity, too. If you can't keep up with long workouts five days every week, switch to something that you can maintain as part of your healthy lifestyle. There is nothing wrong with working out to feel more confident about your body—but it's not the only reason to do it. Come up with a list of exercise benefits that matter to you, and think of them when your motivation is low—or when your body isn't responding the way you'd like. Because even then, you will still benefit and reach other fitness goals.

Working out for the right reasons will not only help your body reach optimal health, but your emotional health will benefit too. So, the next time you head to the gym because you "feel fat" or want to undo some hefty eating, think about the real reason you're working out—to improve the quality and longevity of your life!

“You may not feel pretty every day, but someone out there loves you and thinks you’re beautiful in every way. YOU ARE BEAUTIFUL. You’re amazing. You’re perfect just the way you are. Don’t ever let the words of someone else bring you down. It’s not the words of other people that should matter, it should be the words from you that mean the most. Love yourself.” --unknown

Summer Injury

For many individuals, spring and summer become a time you WANT to be active. Enjoying the sunshine while you are out running, lacing up the cleats for a softball game, challenging a friend in a tennis match or just getting out for a walk make the concept of working out far more attractive. However, this sudden urge to spend more time exercising outdoors can often result in a predictable increase in sports injuries, quite often caused by doing too much, too soon.


Injuries such as stress fractures, shin splints, patellar and Achilles tendonitis, ITB syndrome and rotator cuff tendonitis all seem to rise during the warmer months. These are common overuse injuries that spring up as we lunge into our newfound yearning for recreation. Sprains and strains of the tendons and ligaments of the ankle, knee, elbow and wrist are also very common sports injuries as we conveniently forget that we actually DO AGE every year.


Another common summer injury is tennis elbow. The individual feels pain on the outside of the elbow – in the muscles that extend the wrist. The counterpart to this is commonly referred to as golfer’s elbow and affects the muscles that flex the wrist – and is felt on the inside of the elbow. Both of these injuries are the result of overuse from repetitive wrist extension and flexion with more forceful activity.


Shoulders can take a beating in the warmer months, too. Rotator cuff tendonitis and tears are common. Tendonitis usually responds well to proper treatment while tears are often treated by surgical repair.


Runners seem to be at the top of the overuse injury list. Giving your body enough time to heal, proper footwear and appropriate strengthening/stretching exercises can be crucial to enjoying the roads without being sidelined by an injury. In addition, complimenting your routine with cross-training in non-impact activities and running on soft surfaces can be helpful.


Braces or straps are often utilized to decrease tendon load and allow the body healing time. Physical therapy may be ordered by your physician to assist with the healing process. While stretching and strengthening appropriately have their benefit and can play an extremely important part in the healing process, it is very important to remember that the old quote, “no pain, no gain” does not always apply to these conditions and can sometimes actually worsen the condition. For example, stress fractures need rest to heal and if not given the appropriate time it may turn into a more serious issue that requires surgery.


I will continue to advocate that PREVENTION will always be the best treatment for any of these injuries! It is so much better to maintain SOME degree of health and build yourself up to where you want to be over time! To some degree, injuries can be an unavoidable byproduct of an active lifestyle, but the advantages of being healthy and active far outweigh the incidence of injury. If you fall into the category of the “seasonal athlete,” be mindful of how you enter your season. In addition, keep in mind that fatigue leaves you more at risk to poor mechanics and increased risk of injury. And good nutrition and hydration is vital to performance and recovery from activities!