It’s time to workout. There are NO EXCUSES.

It’s time to get stronger and faster. There are NO EXCUSES.

It’s time to get that blood sugar under control. There are NO EXCUSES.

It’s time to get back into those jeans or that suit. There are NO EXCUSES.

So, what are you waiting for? Don’t wait any longer. No more games. No more delay.

No more excuses. It’s not the job holding you back. It’s not your spouse. It’s not your children. It’s not the fast-food you restaurants.


We are often our greatest ENEMY!

So, it’s TIME to say goodbye to all of your excuses.

“Working out is too expensive.” WRONG! No excuses. Go out for a walk. I just found out the public library where I work has a workout bike so people can read and workout. C’mon now! No excuses.

“I don’t know where to start.” WRONG! No excuses. Start with moving. Start with a walk. Start with push-ups. Go to YouTube! Get a personal trainer.

“Working out is too hard.” WRONG! No excuses. Fighting a disease is hard! Paying for expensive medication is hard.





Life is all about attitude! Everyday we get to choose the mindset we will have. I CAN DO...SO CAN YOU. Let's go.
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  1. Hi Benjamin! I’ve been writing in your 31-day journal and so far I’m really enjoying it. Today I tired to work out and had to stop after 10mins of HIIT. My muscles ached. I haven’t taken a rest day in 10 days. I tired to workout but had to stop. Been reading up on rest days and when we should be taking them, and I’ve come to a conclusion that 6 days workout 1 day rest day is ideal for most people. What are your views on this?

    1. Excellent job! Yes 6 days works out well. You can also experiment with 3 days on 1 day off. Rest is also key. Keep up the great work. Take it one day at a time. Little by little

      1. I’m trying to “save” my rest days until I really need to use them 😂 Thank you, this is the most exercise I’ve ever done. And the Grade 8 PE flashbacks are real…. who would have thought I would be doing those exercises now?

      2. I agree… breaks are better than burning out and then giving up completely, like I was so used to doing in the past. This is a lifestyle thing for me and I never plan to quit because I know I will go back to my old skinny-fat self if I do. My goal is to build muscle tone and to maintain it, which means regular exercise. It’s not so much weight loss for me, and more about getting rid of the extra abdominal fat I currently have. I’ve only ever done cardio but what my body actually needs is HIIT to help tone all of my muscles. It just took me a very very very very long time to figure that out! And I was in denial about doing these kinds of exercises (I used to think they were dumb and a waste of time).

        I had a very traumatic semester in April 2019 so I’m using exercise to help me manage my situational depression and overall low mood which has been a lifelong thing for me. So far the workouts seem to be working since I’ve been off the low-dose antidepressant medication since Aug 3 by replacing it with HIIT (hello endorphins!). I minored in nutrition and nutraceutical sciences so eating well has never been an issue for me. I feel like there is a lot of misinformation and fad diets on the market these days, which is really messing with people’s metabolisms sadly. Been there, done that. ✋

      3. Thank you so much for sharing! This is excellent. I like the idea of “break instead of burning out.” We should write a blog together! Are you lifting weights? I could help you with that.

      4. I’ve never done a collaboration with someone before and I don’t currently lift weights. Just using my own body weight as resistance to build muscle tone through Pilates and Yoga mostly. Eventually I do plan on using dumbbells but I’m not there yet.

        I like how your journal is a 31-day plan which is usually enough time, if done consistently, for someone to start seeing noticeable results! 💪🔥🔥

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