Why You Need To Show Up (And Shut Up!)

OK I know that might seem a little ‘in your face’ or even rude, but honestly I hear almost every day from people who want to be healthier, fitter, skinnier, have more muscle etc etc… but they are just not willing to ‘show up’. 

Let me explain…

For 99.9% of us, being fit and healthy is a lifelong dedication. There are those who, on the outside at least, seem to be able to eat whatever they want, never work out and still look amazing. But as I said in last week’s post, there is always more to the story than meets the eye. Plus, those people really are in a small minority of the population.

Why you need to show up…

The rest of us have to work hard to be where we are. We have to be mindful of our food choices – every single day – each meal is an opportunity to make good or bad choices. Each time we get invited out for lunch with a colleague, or over to a friend’s place for a BBQ, or to attend a family gathering, it’s about having the willpower to pick the salad and veggies, the healthy meats, the sugar free drinks – instead of the pasta and cheese sauce, the fatty burger with fries and the pie and ice cream for dessert.

It’s a workout just for your mind to consciously make healthy choices. And sometimes it means declining those invitations if you know healthy options aren’t on the menu, or eating before you go out, or, as we do in our household, pack up a load of healthy food before a long road trip so we know we don’t have any excuse to be tempted by the drive thru.

It’s more than just food choices.

What you eat, is only part of it. And don’t get me wrong, this post isn’t meant to make you feel bad or to make you think that being healthy is a chore. But I do want to make it clear – being fit and healthy is a lifelong choice and it does mean you have to put the work in.

I hear that working out everyday is not possible for some people because of kids, work, no babysitters, unsupportive partners, back pain, leg pain, no money, no workout gear, no one to work out with, blah blah blah. I honestly could write a list as long as my arm with the excuses I hear. And believe me, I know what it’s like to be a mom, run a household, work and try to fit everything else in – I DO!


There comes a point where you have to prioritize. You have to make changes to your lifestyle, to your schedule, to your commitments to make it work. Otherwise, you’ll get to 55 and be onto your second heart attack asking me ‘why didn’t I listen to you earlier?’ Think that sounds dramatic? Here are some stats to wake you up:

1 in 4 deaths in the USA is caused by heart disease

29 million people in the USA currently suffer Type 2 diabetes. 1 in 4 people don’t even know they have it

Almost 70% of adults in the USA are considered overweight or obese 

The good news…

I always like to end on a positive note because I do believe the path to your health and fitness goals needs to be an enjoyable one. Working out and staying fit really doesn’t require you to live in the gym. Here are some really quick and absolutely do-able ways to keep moving during the day. Even the most busy and overworked amongst you won’t be able to avoid these:

  • Park farther away from where you need to go, take your sneakers and WALK
  • Do butt clenches at your desk. No one will even know.
  • Take the stairs as often as you can
  • Lunge from your bedroom to your kitchen; get the partner and kids involved too
  • Do push-ups off your countertop while waiting for the dinner to cook (the washing up can wait!)
  • Calf raise in line at Starbucks (while waiting for your coffee without heavy cream!)
  • Overhead press something heavy you buy at the grocery store (start with a couple of cans)
  • Butt and ab clench while waiting at stop lights
  • Get some fresh air every day, walk the dog, take the kids to the park
  • Have races with your kids in the garden
  • Make housework your workout time – clean house and toned body!

It’s your choice whether you’re going to be strong or weak. And when you need that extra nudge, I’m here to help and kick your butt!