No time for exercise? NO WAY!- Take the 21 day challenge and WIN!

From the very beginning of my weight loss journey, actually even before it really started, I decided that exercise would be a part of my regular routine.  I read all of the studies and research that showed my chance of long-term success was greatly increased by adding regular exercise at least three times a week to my routine.

Before surgery, I was not an exerciser.  I would occasionally walk a bit, but that was really all I did.  Now it is simply a part of life.  I cannot even imagine NOT exercising anymore.  I really get upset when I hear people say they just do not have time to exercise.  To me, that is just like saying “I don’t have time to take my vitamins”, or “I don’t have time to get my protein in each day”.

Exercise has to become a habit and not a chore in order to maintain long-term weight loss and health.  This does not mean we all have to run 5 miles five times a week in order to maintain health and weight.  There are proven cardio benefits from just doing a 15-20 minute walk three times a week.

A good place to start if you do not currently exercise regularly is with walking.  Make it a goal to walk around the block in your neighborhood three times a week and then build from there.  My running was never planned to be RUNNING.  The goal was just to get my butt moving.  The neat thing about exercise is that once it becomes a habit, you cannot even imagine NOT doing it daily.

Have you ever heard the phrase that it takes 21 days to make something a habit?  It really is true.  If you make it a point to do something every day for 21 days in a row, it will become a habit.  Try it for yourself.  Make a commitment to MOVE for at least 15 minutes a day for the next 21 days.

Come back to this post and leave me your observations.  I think you will be surprised.  Now there are some days where the business of being a wife, mother, business owner, radio host, and volunteer DO get in the way and on those days, creativity comes into play a lot more.  Yesterday was one of those days.  It was raining and my schedule was jam-packed.  It would have been really easy to just say OKAY, I give up.  No exercise today.

I chose to get creative instead.  I knew I had some time where I would be watching a research video for about 45 minutes.  What did I do?  I put my laptop up on my dresser top and jogged in place while I watched the video.  No I was not able to track my mileage, calories burned etc.  BUT I moved my body and it felt amazing.

There are so many little aches and pains that even a small amount of low intensity exercise can alleviate.  I am a real advocate for water fitness.  In fact, I will be receiving my certification in that area in a couple of weeks.  If you have access to a pool, try swimming some laps, treading water, and doing some squats in the water.  You will be surprised at how great of a workout you can get in the pool.

A lot of people think they cannot afford a fitness program.  It does not cost a thing to go for a nice walk.  Cannot afford weights for weight training?  Use a couple of canned goods from your kitchen and hold them and jog in place while you watch the news.  Try that one and then come back and tell me how you felt after doing that three times in a week.

There is always time and there MUST be time for yourself and for your health.  Always remember how much you are worth and how precious your health is to you and to those who love you.  I challenge you all, especially those who do not currently exercise regularly, to take my 21 day challenge and see if exercise becomes a habit.


Pledge to move your body in some way for at least 15 minutes a day for 21 days.  Try to turn that 15 minutes into 30 three times a week.  Who is up for the challenge?  Leave your comment here saying you are committed and that will count as your pledge.  Then, each day, post your activity and after the 21 days, we will randomly choose one of you to win a Protein Prize Pack from The Bariatric Guru!  (one bag of Inspire Cinnamon Cappuccino, 3 bottles of Believe Vanilla Creme Brulee, and a sample of Bariatric Advantage Protein Elixir)



About Erin Akey

I am a formerly morbidly obese wife, mother, Christian, author, speaker, water fitness instructor, nutritionist, anti-obesity advocate, and Emerald Ambassador with Plexus Worldwide. I am passionate about helping people fight the disease of obesity and also preventing and addressing obesity in children. I believe we have so many amazing tools available to treat this disease and we all need to take advantage of the ones we feel are right for us. I am also passionate about women taking the time to care for their needs. We live in a world where so many of us spend all of our time taking care of others that we neglect ourselves. I am all about making God the center of everything and letting His will take control of our lives and watching the beautiful blessings come from that release of power! Live, Laugh, and LOVE every day! Be grateful and be humble and watch the world around you change!
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65 Responses to No time for exercise? NO WAY!- Take the 21 day challenge and WIN!

  1. Meredith Davidson says:

    Today, I exercised for 2 hours and 42 minutes. This was AMAZING, as this time last year I weighed 299.9 pounds and walking to the mailbox and back to the garage was a challenge. Granted, I got winded a few times this morning, but not once did I feel like giving up or like I was honestly going to die. I now weigh 155 pounds and still struggle with my weight, but it is a struggle that I WILL NOT ever succumb to again. Today is my Bariatric Surgeon’s (Dr. Jeffrey Friedman) birthday, a day for me to thank God for, because without this wonderful doctor, I physically or emotionally would not have been able to have accomplished what I did this morning. With that being said, it is imperative that everyone do something. Thank you Erin for being such an inspiration.

  2. aimee says:

    Just call me a couch potato! I work from home and have to sit anywhere from 8-14 hours a day. I have really wanted to start exercising so this is just what I needed for motivation. I’m in!!!

  3. Kyle Hammond says:

    Im following and will commit to 15 minutes per day of something to move my arse. 🙂

  4. decided to wear my HRM while taking down three tents we had set up in the yard. it took me 48 minutes and i burned 811 calories. i was drenched in sweat when i was done.

  5. Leigh Ann Stack says:

    Alright I am in…..just have to remember to comment everyday. Getting ready to swim w my lil man.

  6. April Mills says:

    I had my surgery (VSG) exactly 4 weeks ago. I could not wait to start exercising because I knew from all the statistics that my success and also how I would look as the weight comes off would be enhanced from daily movement. I feel incredible!! My starting weight was 338 pre-op I am down to 304 and today I jogged 7 minutes straight–ok it was not the speed of a marathon runner but for me it was inspiring and empowering! I WILL be moving with you all for the next 21 days….and BEYOND!! :O)

  7. Melissa Nevitt says:

    I’m in! 20 min of intermediate level Zumba today on the Kinect!

  8. Meredith Davidson says:

    This morning’s workout was great! I completed an hour on the elliptical & burnt 730 calories. I also completed my 300 crunches. Now, it is time to go home and run/walk our 138 pound Great Dane. Have a wonderful day everyone! :+)

  9. How do we sign up? Am I missing a link or something!!! Im definately up for it!

  10. Theresa Ryland says:

    OK I am going to commit to 21 days, I need to make this a way of life for me. Today I will walk and then to the WII. Also will be doing some intense house cleaning.

  11. Jo Harrington says:

    I’m in!
    After 18 years of eating at my desk, I recently began taking a 20-30 minute walk at lunchtime instead. What a difference in my energy level! I have been struggling to lose that last 20 pounds (I have lost 220 to date) . . . and am thinking this will help!

  12. Tammy DeMarle says:

    I am in! I meander about, but nothing formal. I do a bit of walking, biking, and Wii. I am doing a low carb diet to get ready for lap band surgery.
    See you tomorrow!!!

  13. Jody says:

    I’ve been meaning to get moving more. Now I’m down 90 pounds and recovered plenty from knee surgery, there are no more excuses. I go on vacation tomorrow and plan to do water aerobics in the pool with friends. This committment will keep me going and make me think about it more.

  14. It took me a few days to finish reading this, I am committed. I started walking on Monday, June 20, 2011, around the neighborhood for about 20 min. Next week we are going to add a little more distance. I know this is what I need to do to help my weight loss. Also for our anniversary my husband is going to pay for us to join the Fitness Center, I will be able to get in some water aerobics which is something I enjoy doing. On July 2 will be married 35 years.

  15. Meredith Davidson says:

    2.2 mile run this afternoon in 18 minutes, then a two minute walk. I plan on running more later tonight when its cooler out.

  16. Jody says:

    went for a walk with my mom. Haven’t seen her for a year, so lots to talk & walk about!

  17. Jody Kotys says:

    Half an hour of water aerobics tonight!

  18. Am I too late? I don’t care about the prize, even though it’s wonderful. I just need to be accountable. 21 days, 15 minutes a day, I can do this. I have my surgery 10 months ago…and I do exercise weekly, but I need to become really committed to it and I haven’t been. So, count me in anyway, please!!

  19. Meredith Davidson says:

    Nice Sunday evening stroll w/ a friend. We walked 1.5 miles with beastly dogs. Its back to the gym and running in the morning. 🙂

  20. Meredith Davidson says:

    Exercised this morning from 4:15-5:53. I completed 6.53 miles in 62.1 minutes plus 200 crunches, calf presses, leg lifts, and leg presses. Now, its off to walk the dog for a mile. Happy Monday everyone! : )

  21. Jody Kotys says:

    Another day of water aerobics down! 1/2 hr this morning, but going back tonight for another 1/2 hour! Yeah!!

  22. This was our 8th day, we added to our walk and we are now walking about 35 min., last week it was about 25 min. We are going to do it!!!!

  23. Meredith Davidson says:

    6.1 miles in 60 minutes this morning. I truly felt like I was out of steam this morning. Any suggestions?

  24. Jody Kotys says:

    Another day at the pool! 30 minutes of constant exercise there and I love it!

  25. Meredith Davidson says:

    Just finished round #2 of cardio. 6.25 miles, 60 minutes, 730 calories. Today, 6/28/11, has been good. 🙂

  26. Meredith Davidson says:

    Lighter workout this morning. 1.2 miles on the elliptical and 4 miles of cross country biking….30 minutes total.

  27. I need to remember to post every day, walked yesterday and today, (June 28 & 29, 2011); it is getting easier and enjoying it more. Now just need to get out to the gym to add a little weights to the program, will start within the next few days. Thanks for your support it is well worth it!

  28. Meredith Davidson says:

    Exercised tonight for 1.75 hours. Completed 6.25 miles in 60 minutes/730 calories burned. Additionally, I completed 300 crunches, leg presses, and biceps.

  29. Meredith Davidson says:

    Exercised tonight for 1.75 hours. Completed 6.25 miles in 60 minutes/730 calories burned. Additionally, I completed 300 crunches, leg presses, and biceps. June 30th @ 9:10 PM.

  30. Meredith Davidson says:

    Swam for 1.25 hours today w/ son, his best friend, & his mother. Good times on July 1st!!! : )

  31. Meredith Davidson says:

    5.1 miles in 49 minutes, 300 crunches, and a complete leg workout. Happy July 2nd!!!

  32. Meredith Davidson says:

    A nice 1 mile stroll w/ the dog, while my husband made Organic Spinach Pizza. Tomorrow brings another week if intense weight training & running. : )

  33. Meredith Davidson says:

    Two hours in the gym today; one hour of weights and abs, the other hour was dedicated to the elliptical. Total distance on the elliptical was 6.28 miles and 738 calories burned. Happy 4th of July!!!

  34. Meredith Davidson says:

    Today, 7/5/10, my husband and I walked the outlet mall in Foley ALL day. We are both bariatric patients & needed new clothes, so we combined the neccessary evil of clothes shopping with our fitness plan. 🙂

  35. Meredith Davidson says:

    7/6/11: 1 hour of cardio = 6.22 miles & 731 calories. I also completed a full leg workout. Total gym time this morning was 1.75 hours. :+)

  36. Meredith Davidson says:

    Captain’s Log, July 7th: I successfully completed an hour long Spin class, burning approximately 720 calories. After Spin, I engaged in the Butt and Gut class for an hour, which focused on abs and obliques today….I’m feeling it already. If all goes well, I plan on a 2-3 mile run tonight. 🙂

  37. Meredith Davidson says:

    July 8th: 6.3 miles & 742 calories in an hour. Upper body & ab workout as well. Total time exercising 1.75 hours. TGIF!!! :+)

  38. Meredith Davidson says:

    6.6 miles in 65 minutes plus a complete one hour upper body & abdominal workout. The best part about today is, that I had the golden opportunity to introduce a friend and coworker to my new favorite past time. By the way, for all of you Peanut Butter lovers, I HIGHLY reccommend PB2-45 calories for 2 tbsps v. 190 calories for 2 tbsps of traditional peanut butter.I tried it for the first time today & LOVED it!!!

  39. Meredith Davidson says:

    July 10th: Today was spent playing with my son both indoors & outdoors. I count this as real exercise, as he is EXTREMELY energetic & is constantly on the move. I’m looking forward to my run & leg/ab workout tomorrow.

  40. Meredith Davidson says:

    July 11th: Abs & leg workout and my Monday run of 6.37 miles in 60 minutes…750 calories burned w/ the run. Today is my one year Bariatric appointment & I’m hoping to weigh @ the most 153 lbs. Wish me luck, as this will be an early 1st anniversary present- my actual one year anniversary is the 13th. Happy Monday & many blessings to you all. 🙂

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