I get these three questions from women:

How do you stay consistent with working out?

How do you stay on track with a diet?

Why do I work so hard but seem to get little to no results, or even gain weight?

The biggest reasons women struggle with staying consistent with exercise are.

• I don’t have the time: this is the most common complaint. One of the biggest reasons that this comes up is we set a mentality of how long to exercise. The CDC recommends 30 minutes 5 days a week. This seems like a daunting task when we so much of our time and energy is being spent on other tasks. Find a time you can stay consistent even if it's 5 minutes. Walk in place for 5 minutes, or pushups on the wall. Do as many as you can, rest for 45-60 seconds, do it again and rest again. Find something you’ll do for that 5 minutes and when you get done, pat yourself on your back and be happy you did it. If you go longer great, but that isn’t the goal right now.

• I dread working out: You dread working out because it isn’t fun. So find something fun to do, if you don’t like something do something else. If it isn’t fun of course you’re not going to do it. I do not like CrossFit, it isn’t fun at all for me, so I don’t do it. I find other ways to exercise that I like. Gardening and yard work for example. I can do that all day.

• I am so sore the next day I can’t move. Why would I do it again? You are doing too much. Go back to the amount of time you’re doing, it's too much to start with, slowly increase your time. The workout you are starting with is too challenging to start with. Think of it as something to work to or work back to.

How do you stay on track with a diet?

Stop telling yourself you can’t have certain foods. Learn to find what your body craves and why it is craving these foods. There is a reason, you just have to take the time to figure it out. Once you figure it out, foods will no longer be off limits.

Think about it, if I tell you don’t eat this, what do you think? I just wish I could eat that, just a bite is all I need. Doesn’t happen, you eat more than you know you should. If I tell you, no it’s okay to eat that, here is how to do it. Which would work better for you?

Why do I work so hard but seem to get little to no results, or even gain weight?

There are so many reasons. Restricting too many calories, cutting foods out that you should actually need.

Exercising at a level that may not be right for you, too hard, too easy, too long, not long enough.

There are so many variables you may think, I know what to do I just can’t seem to stick to it. There is probably a reason.

Think about this example: are you productive in your work, schooling, raising kids, etc.

Now take yourself out of the areas you’re knowledgeable in and confident in. Put yourself in something you are not, firefighting, dog groomer, nurse, doctor.

Will you do well in this? Will you be successful right off the get go? Do you think you might need to do training, get a coach, go to college to learn what to do? You have someone that isn’t you guiding you and teaching you what to do.

Where women see progress is by working with someone that is able to see you from an outside perspective. Think about the great advice you can give to someone, but then you struggle to do it yourself.

Take these examples, look at what is going on in your life and what you need help in. Then ask yourself, could I use some guidance to help me through this. If so, get a coach, or a support person that knows more than you that can help you find your path that works best for you.

If you don’t know who to reach out to feel free to reach out to me, I’m here to help support.