Nutrilite Women's Health range - First Preview

Amway Sales & Marketing Plan

Amway Plan Ppt by aavtarsaini

Indian Veg recipes

Indian Veg Recipes

Amway Amagram Mar-Arp 2013

Amway Amagram Mar-Arp 2013

Amway India to set up Rs 500cr plant in Tamil Nadu

Direct selling FMCG company Amway India today said it is setting up an over Rs 500-crore greenfield manufacturing facility at Nilakottai in southern Tamil Nadu. 

Land had been acquired for the project and is expected to be launched by 'mid-2015' at Nilakottai in Dindigul district, and a memorandum of understanding has been signed with the state government. The company is awaiting the single-window clearance for the project. 

The company has invested over Rs 500 crore on the project, Amway India Managing Director and CEO William Scott Pinckney said here. 

Speaking to reporters here during the launch of the company's new health range products for women, he said Amway is targeting"net sales revenue of USD 1 billion in India by 2020". 

"It (the unit) is about capacity enhancement to cater to the USD 1 billion market by 2020 and it will make health and beauty products," he said. 

In 2012, Amway India clocked a turnover of Rs 2,288 crore, the company said. 

It announced the launch of three products under its flagship 'Nutrilite' category. Nutrilite Hair, Skin and Nails, Nutrilite Tri-Iron and Folic and Nutrilite Black Cohosh and Soy, aimed at different health segments ranging from hair care to "overall well-being" of women during menopause, the company said. 

These will be available to consumers by this month end or beginning of March, it added.

Amway launches new products under brand Nutrilite

Amway India has launched a new range of products in the women’s healthcare category under its nutrition products brand Nutrilite.

The product range includes Nutrilite Hair, Skin and Nails; Nutrilite Tri-iron and Folic; and Nutrilite Black Cohosh and Soy.

For Amway India, wholly-owned subsidiary of Amway Corporation of the US, and one of the largest direct selling companies in India, more than 57 per cent of the revenue comes from this nutrition and healthcare brand, while the rest comes from homecare and personal care products.

William Scott Pinckney, Managing Director and CEO, Amway India, said nutrition products is the fastest growing category for the company. This is followed by beauty care products which last year grew by 25 per cent. Amway closed the calendar year 2012 with a turnover of Rs 2,300 crore.

The company expects Rs 40 crore sales from the new range of women’s healthcare products.

In another development, Amway withdrew its ‘XL’ energy drink from the market due to the product’s short shelf life. According to Pinckney, the energy drink launched in PET bottles had a shelf life of three months, and the company found it difficult to supply the product across the country from its plant in Baddi in Himachal Pradesh and maintain proper inventory because of this. Amway is now going back to the drawing board and trying to figure out how to change the packaging and market it again.

Responding to a question on the company’s proposed plant near Chennai, Pinckney said it has got all necessary approvals two weeks ago, and work should start before mid-March. “We are given a three-year window to complete the project,” he said.

The company recently signed an MoU with the Tamil Nadu Government for setting up a greenfieldfacility at Nilakkottai in Dindigul district. It has been allotted 49 acres there to put up the facility at an estimated investment of Rs 500 crore.

Where do Nutrients come from.

The natural, protective substances found in plants that also give them their unique color are called phytonutrients (or "plant nutrients"). To get the full range of health benefits associated with plant nutrients, you should eat a rainbow of color every day.

Click on the color tabs below for information about the fruits and vegetables associated with each color, the key phytonutrients they contain and their individual health benefits.

• Red
• Purple
• Green
• White
• Orange

Key Phytonutrients

ALPHA-CAROTENE, BETA-CAROTENE, HESPERITIN, BETA-CRYPTOXANTHIN

Orange - Orange and Yellow for a Brighter Day

Sunny colors for a happy, healthier you.

Fruits & Vegetables

• Corn
• Pineapple
• Lemons
• Passion Fruit
• Oranges
• Carrots
• Papaya

Health Benefits

• Eye Health
• Healthy Immune Function
• Maintain Skin Hydration
• Healthy Growth and
  Development

Nutrilite Patents: Concentrate Development

Many Global Patents Demonstrate Industry Innovation

Leadership in the dietary supplement industry demands that a company be on the cutting edge of science. The Nutrilite Health Institute takes its leadership role very seriously, with an ever-growing list of granted patents demonstrating that NUTRILITE™ products and associated processes truly are differentiated from other brands in the marketplace.

The patents granted to Nutrilite scientists and researchers help to improve the NUTRILITE brand by complementing our high-quality products with technology that is unique to the brand.

Most of the patents granted to Nutrilite scientists focus on the following areas:

• How we develop our concentrates
• How we process our ingredients
• How we formulate our products
• How we design our tablets, hard-shell, and softgel capsules and the packaging for them

Nutrilite Patents: Concentrate Development

• Process for producing a dehydrated plant matter or portions thereof (U.S.)
• Method of preparing Echinacea powder (U.S.)
• Method of increasing concentrations of caffeic acid derivatives and alkylamides and compositions containing the same (Echinacea) (U.S.)
• Echinacea induction of Phase II enzymes (U.S.)
• Extraction of non-polar isothiocyanates from plants (U.S.)
• Heated alcohol extraction of herbs (Echinacea) (U.S.)
• Dry carotenoid-oil powder and process for making same (U.S.) (Brazil)

Nutrilite Patents: Processing Ingredients

• Brassica vegetable supplement and process for manufacture (China) (Japan)
• Brassica vegetable composition and method for manufacture (U.S.)
• Co-processed botanical plant composition (U.S.)
• Method for distributing equal volumes of attached confluent living cells (U.S.
• Dietary food supplement containing natural cyclo-oxygenase inhibitors and methods for inhibiting pain and inflammation (U.S.)

Nutrilite Patents: Product Formulation

• Composition for and method of producing a fiber-fortified chewy or soft-textured confection candy (U.S.)
• Chewy high-fiber granola bar and method (Japan)
• Granola bar with supplemental dietary fiber and method (Japan) (U.S.)
• Formulation for and method of producing a fiber-fortified foodstuff (U.S.)
• Balanced fiber composition (Germany) (France) (Great Britain) (Japan) (U.S.)
• Diet composition and method of weight management (U.S.)
• Composition and method for lowering cholesterol (U.S.)
• Compositions and methods for increasing growth hormone levels (U.S.)
• Dietary supplement containing saw palmetto, pumpkin seed, and nettle root (U.S.)
• Aframomum seeds for improving penile activity (U.S.)
• Carotene oil compositions and process for the production thereof (Israel)
• Antioxidant activity profile assay (U.S.)
• Phytonutrient nutritional supplement (U.S.)
• Softgel capsule containing DHA and antioxidants (U.S.)
• Multi-carotenoid product (U.S.)
• Composition and method for correcting a dietary phytochemical deficiency (U.S.)

Nutrilite Patents: Package and Product Design

• Nutritional supplement: Garlic Supplement (U.S.) (Japan)
• Sample display package design (U.S.)
• Vitamin tablet package design: Basketball (U.S.)
• Vitamin tablet design: Soccer ball (Germany) (Great Britain) (Italy) (U.S.)
• Vitamin bottle design: Koala bear (Japan) (South Korea) (U.S.)
• Vitamin tablet design: Koala bear (Japan) (U.S.)
• Vitamin bottle design: Teddy bear (Japan) (South Korea) (U.S.)
• Vitamin tablet design: Teddy bear (Japan) (U.S.)
• Vitamin tablet design: Embossed elephant (U.S.)
• Vitamin tablet design: Embossed rhino (U.S.)
• Vitamin tablet design: Embossed wolf (U.S.)
• Vitamin tablet design: Embossed gorilla (U.S.)
• Vitamin tablet design: Embossed macaw (U.S.)
• Vitamin tablet design: Embossed koala (U.S.)
• Vitamin tablet design: Guava guy (U.S.)
• Vitamin tablet design: Ladybug (U.S.)
• Vitamin tablet design: Caterpillar (U.S.)
• Vitamin tablet design: Tractor (U.S.)
• Vitamin tablet design: Lemon shape (U.S.)
• Vitamin tablet design: Multicitrus (U.S.)
• Dietary supplement design: Leaf (China) (Singapore) (E.U.) (Japan) (South Korea) (U.S.)
• Packaging container ((Japan) (U.S.)

Nutrilite and Optimal Health

lifestyle

Feeling Well Begins with Living Well with Nutrilite

The Nutrilite Health Institute recognizes the importance of optimal health – aiming for the very best health and wellness we can expect to achieve throughout our lives.

• Research has shown that a healthy lifestyle and good nutrition are two important factors to achieving optimal health.
• Research also tells us that almost everyone can benefit from supplementation – because you may still lack optimal amounts of vitamins and minerals, as well as important plant compounds.

Nutrilite and Optimal Health

Optimal health does not mean perfect health. Optimal health means adapting known inherited health risks and your current lifestyle to make the personal choices necessary to live your life as healthy as possible.

• Nutrition & Supplementation – Do you eat a balanced diet, including whole grains, fruits, vegetables, and lean proteins? Do you know which supplements are recommended for your type of diet?
• Lifestyle – Have you adopted healthy lifestyle habits, such as exercising? Do you smoke?
• Rest & Relaxation – Do you get sufficient sleep on a regular basis? Do you run to the nearest sweet shop when you are stressed? Or, have you learned relaxation techniques?
• Genetics – Does high blood pressure or cancer run in your family?

While you cannot change your genetic makeup, you can modify your lifestyle in your quest for optimal health.

• Adopt a healthier diet.
• Quit smoking.
• Increase your exercise.
• Maintain a proper weight.
• See your health care professional regularly.

Nutrition and the pursuit of optimal health are at the heart of the NUTRILITE™ brand.

Nutrilite History

One Man, Carl F. Rehnborg Prior to 1934, there were no known multivitamin/multimineral supplements. People found it difficult to know if they were getting enough nutrients in their daily diets. Then, Carl Rehnborg, founder of the NUTRILITE brand, created his first nutrition product and became a pioneer in the history of nutrition.

His Dream

While living in China in the early 1920s, Carl Rehnborg noticed, amid unforgettable malnutrition and disease, an important connection between the foods people ate and their overall health.

• In farming communities, where fresh fruits and vegetables were plentiful, people were much healthier overall.
• In the cities, where diets included far more sugar, salt, and fat, Carl noted that there were many more instances of critical diseases, such as scurvy and beriberi.

During political unrest in Shanghai, Carl was isolated in a protected enclave. There, he conceived the idea of using nutritional elements missing from the typical diet as a way to improve overall health.

• Carl supplemented his meager diet with soups from what was available: local herbs, grasses, and vegetables, along with rusty nails (for iron), and lime stone and ground-up animal bones (for calcium).
• He shared his broth with a few friends, although the flavor was far from palatable.
• Months later, Carl and his friends who ate the nutrient-rich broth emerged from their enclave much healthier than those who had eaten only army rations.

Returning to the United States, Carl set up a small laboratory on California's Balboa Island, where, over the next six years, he conducted experiments using different plant varieties.

• He developed a way to dry these plants while still preserving their important nutrients.
• He created a formulation of alfalfa, watercress, and parsley, which became the basis of his first product.

NUTRITIONAL SUPPLEMENTS AND NUTRITIONAL BALANCING

By Lawrence Wilson, MD

© August 2012, The Center For Development

              This article discusses important questions about nutritional supplements including:

Ø  Why take nutritional supplements?

Ø  Are they safe or at least low toxicity?

Ø  Are they better than drugs, in general?

Ø  Can they substitute for medical drugs and other medical treatments?

Ø  Can a person die from taking them?

Ø  Why does nutritional balancing not recommend most of them?

Ø  Why are they are needed in very precise dosages?

Ø  Why do we give them in doses, at times, that may exceed the recommended daily allowances or RDA for the nutrient?

Ø  Why do we use a hair analysis to recommend them?

Ø  Must all supplements be food-based and all-natural to work best?

Ø  Are there supplements that are best avoided?

Ø  Can a person just read about supplements and take the right ones?

Ø  What about the use of herbs, homeopathic remedies and other specialty products?

Ø  What about new supplement regulations, and do we need them?

WHY DOES EVERYONE NEED NUTRITIONAL SUPPLEMENTS?

Among the many reasons are:

1. Soil depletion has reduced the nutrient content of our food supply.  In most areas of the world, the land has been overfarmed and overgrazed.  In most of the world, manures and other mineral-rich products are not put back enough on the land.  This has depleted the soil quality.  In many other areas, the soil is just of low quality and is difficult to improve.  This produces food that is low in many minerals, in particular, but also low in vitamins, and hundreds of other nutrients found in food.

2. Hybrid crops provide lower-nutrient food. These are used everywhere today, even on organic farms.  They yield more food per acre, but the crops all have a much lower nutrient content than those grown 100 years ago.  This is well-documented in US Department of Agriculture statistics and elsewhere.
            For example, at least ten times as much rice or wheat are grown on the same land as was grown there 100 years ago.  But the land is not stocked with ten times the minerals, vitamins and other nutrients.  As a result, in part, today's wheat contains about 6% protein whereas 100 years ago it contained 12-14%.  Trace mineral levels are similarly much lower due to high-yield farming methods.

3. Modern fertilizers do not supply enough trace elements. One hundred years ago, manures were used extensively for fertilizer.  Today, superphosphate fertilizers have largely replaced manures.  These contain mainly nitrogen, potassium and phosphorus and are deficient in the trace elements.  This is sad, but true.  Our crops are more like a person on steroids – stimulated, but not as strong and safe.
            Superphosphates often act more as growth stimulants.  This has contributed greatly to depletion of the soil and crop minerals.  This includes organically grown food, although it is much better.

4. Modern use of chemical pesticides and herbicides all over the world make food somewhat toxic, and damage soil microorganisms.  Both of these also reduce the nutrition of the crops.  Soil microorganisms are needed to make minerals and other nutrients available to plants.  When these are damaged by Roundup, and hundreds of other toxic pesticides, insecticides and other chemicals put on crops, the soil micro-organisms do not function as well, and the nutrient content of the food becomes lower.

Also, our bodies require extra nutrients to process pesticide residues that remain inside the foods, so the pesticides that we must eat daily also reduce our nutritional status each and every day.  Many pesticides are deadly chemicals that severely tax the human system.  Some contain lead, arsenic and other toxic metals that slowly accumulate in the body.

Our laws currently allow sewage and even factory sludge to be sold as fertilizer that contains significant quantities of toxic metals.   These add greatly to our toxic metal burden and requires that we take in nutrients to help remove them from the body.

5. Long-distance transportation of many foods diminishes their nutritional content. As soon as a food is harvested, the levels of certain nutrients begin to diminish.  Today, many foods are grown thousands of miles from population centers.  The food may spend a week on a truck or a train before it reaches you.

In addition, some foods, especially fruits, must be sprayed, irradiated, or processed in other ways in order to survive the journey across the world.  For example, many people do not realize that much of our food comes from South America, Asia and China.  These are miles away and transportation is slow.  The food can grow moldy and you wouldn’t even know it.

6. Food processing often drastically reduces the nutrient content of common foods such as wheat flour, rice, dairy products and others.  For example, the refining of wheat to make white flour removes 80% of its magnesium, 70-80% of its zinc, 87% of its chromium, 88% of its manganese and 50% of its cobalt.

Similarly, refining sugar cane to make white sugar removes 99% of its magnesium and 93% of its chromium.  Polishing (refining) rice removes 75% of its zinc and chromium.  This is just the beginning of most food processing, however.

This is why fresh frozen vegetables, and freshly canned sardines are not that bad.  At least they are preserved quickly after harvesting or catching the fish, and the preservation method is not that terrible.  The best food, however, is freshly harvested or freshly killed and eaten quickly.

Pasteurization and homogenization of dairy products drastically reduces the bioavailability of calcium, phosphorus and some proteins in milk and other dairy products.  This is one of the worst insults to our food today.

7. Food additives often further deplete nutrients.  Thousands of artificial flavors, colors, dough conditioners, sweeteners, artificial sweeteners, stabilizers, flavor enhancers like MSG, emulsifiers, hardeners, softeners, chemical preservatives and other chemicals are added to most people’s food today.  While a few are harmless and may even increase the quality of the food by preserving it, many are toxic and many diminish the nutritional content of the food.

Among the worst are preservatives like BHA and BHT, artificial sweeteners like Aspartame, and perhaps EDTA, a chelating agent, that is added to some frozen vegetables to preserve the color of the vegetables.  The way it works is by removing vital minerals from the surface of the vegetable because when minerals oxidize, the color of the vegetable turns dark and ugly.  This is like tarnishing of silver.

8. Weak digestion and poor eating habits impair the absorption of nutrients.  Almosteveryone’s digestion is very weak today.  This is due to eating poor quality food, hybridized varieties of foods like wheat, and having to digest and handle so many refined foods and chemicals in the foods.  It is also due to low vitality, low digestive enzyme secretion, and imbalanced intestinal flora and intestinal infections like yeast that are extremely common.  This is quite a deadly combination.

As a result, most people do not absorb nutrients well at all.  This further impairs nutrient levels in the body, and increases nutritional needs.  This is why in nutritional balancing programs, everyone is given a digestive aid containing digestive enzymes such as pancreatin and ox bile.

9. Stressful and hurried lifestyles impair digestion and use up more nutrients.  These may include calcium, magnesium, zinc, chromium, manganese and many others.  Zinc begins to be eliminated from the body within minutes of a stress.  This is why many people have white spots on their fingernails, for example.  Stress adds to all the other causes of impaired nutrition above to make things much worse for most people today around the world.

Most people do not realize that stress always causes excessive sympathetic nervous system activity.  This not only uses up nutrients, as explained in the paragraph above.  It also reduces digestive strength and ability.  This, in turn, reduces nutrient absorption and utilization even further.

10. Chronic and acute infections and other illnesses most people have also depletes nutrients and increases nutritional needs.

11. Almost all babies are born deficient today.  In other words, most people need extra nutrition from the day they are born just to make up for deficiencies present at birth.  These are called congenital mineral and other deficiencies, which means present at birth.

It is critical to understand that nutrient deficiencies are passed from mother to child through the placenta.  Those who raise livestock all know this, but somehow medical doctors, nurses and dietitians do not.

12. The increased use of vaccines and medical drugs can drastically deplete a person’s nutrition.  This is especially true of any drug that impairs digestion or absorption of food such as antibiotics, anti-acids, acid-blockers, aspirin, Tylenol, Aleve, Excedrin and hundreds of other prescription and over-the-counter remedies.

13. Toxic chemicals and toxic metals in the air, water and elsewhere also deplete nutrients and increase the need for nutrition to combat them.  This is an enormous problem today.  Toxic chemicals are everywhere, in buildings, schools, homes, work places, urban air, and in almost all water supplies, even the purest ones.

14. Some medical procedures also drastically deplete nutrients.  These include surgeries of all types, and even some tests such as x-rays.  Surgeries cause stress and add more drugs to the system.  X-rays deplete B-complex vitamins and perhaps other nutrients such aszince.  This is known in medical circles, but nothing is done about it.

15. Special life situations require extra nutrition.  Medical science knows that many life situations require greater amounts of  nutrition, including:

·           All babies, children, the elderly and all athletes.

·           Anyone born with a birth defect may need additional nutrients.

·           Anyone who is ill, particularly those with a chronic illness.

·           Pregnant and lactating women.

·           Anyone who uses alcohol, refined sugar or recreational drugs such as marijuana.

·           Anyone following a vegetarian or other restricted diet for any reason such as weight loss or anything else.

·           Anyone under extra stress due to financial issues, a difficult job or marriage, or for any other reason.

Add up the numbers in these groups and you have most of the population!  Yet few health professionals are taught that all of these situations require extra nutrients beyond that which is available from only the highest quality food, eaten in a healthful manner.

16. Supplements can be used by everyone to protect against disease, eliminate deficiency states, prevent future illness, and balance the body chemistry.  These topics are discussed later in this article.

17. The nutritional standards set by governments around the world are much too low.  As a result, people do not make an effort to eat a higher nutrient diet.  This is a complex subject discussed in the section below.

FALLACIES OF THE RDAs AND MDRs 

Government bureaucrats meet periodically to decide the levels of the recommended daily allowances (RDA) or minimum daily requirements (MDRs) of common nutrients.  Their main concern is how much is needed to prevent deficiency diseases.  For example, a vitamin C deficiency causes scurvy, a vitamin A deficiency causes night blindness, and a vitamin B1 or thiamine deficiency can cause a horrible disease called pellagra.

            While this approach is okay as far as it goes, these recommendations have little to with optimum health.  One of every two Americans will contract cancer and 50% of the population by age 40 have a chronic illness.  In theory, most of these people meet or exceed the RDAs for nutrients.  So, perhaps the theory that the RDA is enough is flawed.  I would say it is fatally flawed.

            The problem is that the theory of the RDAs ignores many subtle aspects of human nutrition such as the effect of stress, chronic illness, pregnancy and other factors on one’s nutritional needs.  This is much harder to measure, so the bureaucrats just ignore it.  If they considered it, they would not suggest that everyone needs the same amount of any nutrient.

Also, the RDAs and MDRs are set up by dietitians, a group of people who are not trained in optimum health, and therefore who do not understand optimum health at all, whatsoever.  Most are ill themselves, in fact.  They are influenced by the drug industry, as are the medical doctors and the public health officials in most nations.   The drug industry wants a sick, malnourished population that will buy their toxic products.  Optimum nutrition is their worst nightmare, so it is not taught in medical schools, nursing schools, public health schools or dietetics schools.   It is also not taught to public school teachers or college-level education, as that would threaten the entire drug medicine paradigm.

The results of this oversight are monumental.  Here are just a few of them:

a) Pregnant women are allowed to basically starve themselves and their babies. 

b) Supplement labels cause panic because the amounts of nutrients the tablets contain are compared to the RDA on each supplement bottle.  This can cause alarm until one understands why the RDAs are inappropriate, much too low, and often irrelevent.

c) School lunch programs and other nutrition programs set up by the government to feed poor people, for example, do a terrible job because the standards are far too low.

 .

How to Fight Exercise Excuses and Win

We all know that we should exercise.  There is no doubt that being physical activity improves our health, mental well-being and makes us more productive and generally feel better.  Not to mention the benefits on how we look…

However, despite all these advantages, it is easy to make excuses for skipping a workout.  Here are some of the most well worn excuses and how to beat them to get your exercise routine on track for the long term.

I haven’t got time to exercise

Make time.  This may seem tough, but exercise is essential for good health and thus worth prioritising.  With a job to do, kids to care for, housework and other commitments to fulfil, getting time to work out may seem totally impossible, but the benefits to making time are well worth the effort.

Firstly look at activities you do that are not as important as exercising, or activities than can be combined with exercise.  For example if you meet your friends once a week for coffee or a meal, how about going for a walk in the park together whilst you catch up instead?

If you watch TV as a way to unwind after work every night, try replacing this with a evening workout or walk, or if you really don’t want to miss a program invest in a exercise bike or some weights that can be done in front of the TV.  Remember that exercise will help you relax and unwind.

Another good way to find a bit of extra time to work out is to get up just a little bit earlier in the morning, even a quick 20 minute jog before work can make a huge difference to your health and won’t make too much difference to your sleep.

Another possibility is to work out on your lunch break, or after work, but make this as time effective as possible by joining a gym that is close to your workplace or home so that extra travel time does not eat into your day.

Make exercise as time effective as possible by doing intervals to maximise results in a short time, or join a gym that specialises in quick workouts of about 30 minutes.

I can’t afford gym membership

There is no need for an expensive gym membership to keep fit and healthy.  Get outdoors and walk, run or ride a bike for quick cardio, or even use a jump rope in your house or garage if the weather isn’t so good.

Invest in a few free weights, a resistance cord, fit ball or exercise mat and you have yourself a perfectly good home gym at a small cost.  Exercise videos and yoga are also great ways to stay fit at home and therefore cut costs.

I have an old injury that keeps playing up

Get it seen to by a professional.  Giving up exercise for the rest of your live because of an old injury that may flare up is unreasonable and there are plenty of solutions.  Getting professional advice can help you to strengthen your body to support the injury and minimize further damage or even help in recovery.

Even if your injury is not fixable, chances are there is something you can do, such as swimming or other low impact sports, so speak to a physio or doctor and see what they recommend.

It’s too cold/hot/wet/windy to exercise

Unless you live in one of those delightful places where the weather is 22 degrees and sunny 364 days of the year, the weather plays a part in your exercise regime.

But rather than use the elements as an excuse to miss your work out, you could see them as a challenge.  Rugging up warm and heading out for a jog in cold wet weather can sometimes be invigorating and running in the wind makes an excellent resistance workout.

Of course there are situations where it’s not so wise to brave the elements and snow, ice, extreme temperatures etc may put a stop to outdoor pursuits.  In this case join a gym or class that is held inside or set up for home based work outs with a couple of useful props such as resistance bands and a fit ball.

I exercised a lot last week

The idea is that exercise is something you do on a regular basis and build on as you get fitter and stronger.  If you see a good week of exercise as an excuse to slack off the next, you will never make progress and see results.

Try to form a routine that means that a work out is part of your day no matter what at least three days a week as a minimum, then you can add in extra sessions if you are having a good week or have more time.

I’m too tired to exercise

Sleep is definitely important for our health, and it’s often very tempting to use this argument to justify an extra half hour in bed rather than hitting the streets for a jog.  However, remember that exercise gets endorphins flowing and can actually boost energy levels, so a workout may be just what you need to feel energized and awake throughout the day.

If you normally exercise at night, but often feel too tired, try switching to the morning or midday.  If getting out of bed is just too hard in the morning, make an effort to go to bed a little earlier and remember that you are likely to feel tired if you start getting up earlier than usual, however, if you preserver, your body becomes used to this pattern and it will get easier.

Exercise is boring

So find something you enjoy.  Plodding away on a treadmill or lifting weights, which might work for some people, is not everyone’s idea of fun, so find an activity you enjoy and are more likely to stick to.

There are a huge amount of activities that can help to improve fitness levels and health, so chances are there is one that you won’t find boring.  If you like more sociable activities, join an aerobics or dance class, if you are competitive, try team or competition sports such as tennis.

If you prefer to be outside, go for a bike ride, or if you like something different try pole dancing or zumba.  The sky is the limit so there is no need to be bored.

I’ll just quit in a few weeks anyway

A negative attitude is never a good way to start an exercise program and stick to it.  Set small realistic goals to motivate you to continue and there is no need for this to be an excuse.

Goals could include running in a fun run, losing a few pounds, dropping a dress size or improving your time over a set distance.  Look at exercise as a long term commitment and it will become one.

I have to look after the kids

There is no reason why you cannot exercise with the kids, so this excuse is generally fairly thin.  Kids need exercise too, so take them to the park and play a game of football or simply throw a frisby.

Go for a family bike ride or take them to the local pool for a few laps and remember smaller children can always be put in a stroller for a bit of extra resistance training.

Some gyms offer day care for younger children and teenagers may enjoy taking a class with you such as yoga or Pilates.

It doesn’t make any difference anyway

This excuse doesn’t cut the mustard as even if you are not seeing visible results, you are definitely doing your body some good.  Remember visible changes, particularly in weight take time and persistence and will not happen overnight.

Sometimes waist circumference measurements or dress sizes are a better way to gauge results as weight can be affected by body composition and if you gain more muscle through working out the results may not be seen on the scale.

Remember to that physical changes are only one part of why you exercise and that working out is good for your overall health, mental wellbeing and mood, so it always makes a difference.

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