1. Use the arrows on the left and right side of the page to view each video product.

2. When you see the video you’d like to view, click the Buy Now button to begin the registration process.

3. Complete the short registration page. This is where you will create your username. You will be immediately redirected to the PayPal website to complete registration.

4. Check your email box for your registration confirmation and password. Be sure to check your junk mail and/or spam folder. After you receive your registration email confirmation, return to the No Gym, No Excuses website and enter your user name and password in the upper right corner.

5. Click the “My Videos” link in the upper right corner. Select the video you purchased and enjoy! The video will become inaccessable 48 hours after your first viewing!

Should you decide to register for future classes and/or workshops, log in using the same username and password. Select your video product and complete the registration process. Please contact us immediately at questions@nogymnoexcuses.com if you have any problems.

Goal setting, like anything else, gets better with practice: the more you do it the better you get. There are many steps to learn effective goal planning. Here are a few quick goal setting tips:

Ask Yourself Is Your Goal Realistic – Safely losing 50 pounds in 30 days is an easy example of an unrealistic goal. This is a goal that will more than likely end with another failure.

Honestly Ask Yourself Why Are You Changing – Many people make attempts at weight loss for all the wrong reasons: to win back a spouse or romantic interest or nagging friends/family wanting you to change. How can you develop an intense desire to change when you may not want to change in the first place? Carefully analyze why you want to change before making the attempt.

Identify What Stage of Change You Are In – Have you fully committed to changing? Do you want to change but need motivation to get started? Did you complete your change but need reinforcement to continue the behavior? Different stages of change may require different strategies to achieve the same positive outcome.

Write Down Your Goal – This will be your plan of battle! This is where your plan actually takes shape. You may say that you want to lose weight, then fine tune your plans to say that you may want to lose 20 pounds and tone up your arms and stomach. When you write down you goal, don’t place the written plan at the bottom of the drawer! Strategically place your written goal where you can see it regularly.

Set a Deadline – Deadlines give you a timetable to reach your goal. If your deadline is too strict, you may reduce your chance of success.

Define Pitfalls and Obstacles – Some obstacles live in the same house as you do! An obstacle is any obstruction that may derail you from reaching your goal (pessimistic friends/family, job hours, lack of spousal support, etc.). A pitfall is any hidden or not easily recognized danger or difficulty. An example of a pitfall could be your spouse surprising you by bringing home ice cream after work when you’re on a diet.

Get Rid of Anything Negative That May Derail Your Plans – If friends and family contribute to you losing focus of your goal, simply don’t tell them what you are attempting to do. Negative thinking can also greatly contribute to failure. Reinforce positive thinking with quotes from successful people, set mini goals that you can achieve within your overall goal so you can feel what it’s like to succeed.

Never Give Up! – If your goal is realistic but (for whatever reasons) you are unable to achieve it, change your method of approach instead of giving up! Sometimes, success can be as easy as writing up a new plan of battle or using a fresh approach.

For more information on learning how to set realistic goals, visit the Preview Page and register for our online workshop titled Realistic Goalsetting.

Many people only drink when thirst

Water is vital to every function of the body, from waste elimination to temperature regulation, yet many people do not get the proper amount of water their bodies need. We are regularly told to drink from six to eight glasses of water daily. Why not four or five glasses?

Our bodies are constantly losing water. Besides the obvious (sweating and urination), we can lose water by invisible evaporation through our skin and lungs, especially if you live in a dry climate. Diuretics can increase body fluid loss, as well as stress.

The amount of water you need depends on several factors, including diet, temperature, physical activity, and stress levels. The average person loses about 10 cups of water daily through several ways, including breathing, invisible perspiration, urination, and bowel movements. These 10 cups of water don’t take into account any perspiration lost during physical activity or exercise. Because most foods contain a large amount of water you obtain approximately three-and-a-half cups of water from what is eaten over the course of a day. Interestingly, the body’s metabolism itself is another source; as it makes and uses energy, one of its daily byproducts is about a half -cup of water.

We lose an average of 10 cups of water daily. We gain four cups of water through food and metabolism. Therefore, we need to drink from six to eight glasses of water daily! Persistent dehydration covertly cuts your quality of life. Some of the benefits of a regularly hydrated body are smooth skin, prevention of kidney stones, smooth and regular bowel movements, regulation of body temperature, and prevention of ketosis.

Some smart water tips are to drink six to eight glasses of pure water every day between meals (so as to not dilute food nutrients). Try to keep water accessible throughout the day by maintaining a glass of water near you at work. Drink water before and after increased physical activity and, whenever possible, sip small amounts of water occasionally during exercise sessions, Remember that you don’t need to be profusely sweating or urinating frequently to lose water. It only takes one percent fluid loss for the body to become dehydrated.

We Show You Step-by-Step How To Start Your Fitness Program.
Are you new to exercise or starting your fitness program anew? This 20 minute class will review important areas you should examine before your first workout. Set yourself up to succeed in as little as 20 minutes! I help you create a checklist of things you need to consider before your first workout that include:

Selecting Proper Workout Gear

Safety Tips for Outdoor Programs

Choosing Fitness Activities

When you complete this class, you will have learned what steps you need to take to ensure a safe start to your workout program.  Click the Buy Now button and register for this class now.

Get Ready 4 Your Workout! 

Class Time: @ 20 Minutes

$14.95

I Understand That I Need A Computer with Internet Access for this program. Once purchased, all NGNE programs are non-refundable and non-transferable.  Video should be viewable immediately after payment.  Video is inaccessible 48 hours after first viewing.

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This workshop will improve your chances of having a long-term successful fitness program. Let me teach you how to set real, attainable goals that are safe AND make sense! In 45 minutes, you can set yourself up for success! Realistic Goalsetting teaches you how to maintain focus throughout your program. This comprehensive workshop will teach you many strategies including:

Anticipating and Planning for Obstacles – no matter what or who they are!

Determining if your goal is realistic…..and safe.

Identifying what stage of change you are currently in.

I take you step by step through the goalsetting process. At the end of the workshop, you will have actually set your on unique fitness (or other) goal.  Click the Buy Now button and register for this class today.

Realistic Goalsetting Workshop

Class Time: @ 45 Minutes

$19.95

I Understand That I Need A Computer with Internet Access for this program. Once purchased, all NGNE programs are non-refundable and non-transferable.  Video should be viewable immediately after payment.  Video is inaccessible 48 hours after first viewing.

At The No Gym, No Excuses Company, we want your time with a qualified Personal Trainer to be a rewarding, happy experience!  Our goal with this 30 minute class is to assist you with interviewing and selecting the best Personal Trainer to help you safely reach your goals. In addition to learning more about the Personal Training Industry , you will:

Learn different credentials that bona-fide Personal Trainers have.

Learn how to phrase key questions to get answers to help with your decision making.

Understand the scope of a Personal Trainer's role in helping you reach your fitness goals.

When you complete this class, you will know what qualifications your future Personal Trainer should have and what important questions to ask during an interview.  Click the Buy Now button and register for this class now.

How to Choose a Personal Trainer

Approximate Time: @ 30 Minutes

$14.95

I Understand That I Need A Computer with Internet Access for this program. Once purchased, all NGNE programs are non-refundable and non-transferable.  Video should be viewable immediately after payment.  Video is inaccessible 48 hours after first viewing.

Do You Know When Diabetics Should NEVER, EVER Exercise?

If you can't answer the question above, you should seriously consider signing up for this class. Diabetics who exercise face additional life threatening challenges. If you (or someone you know) are diabetic and would like to safely begin an exercise program, this is the class for you!

At the end of this class, you will be able to safely begin an exercise program while taking into account your Diabetic condition. This class will discuss a number of topics including:

When diabetics should never exercise.

Why too much exercise may have an adverse effect on some diabetics.

Why is it advisable to wear white socks during exercise?

Items you should carry with you AT ALL TIMES!

You can't afford NOT to take this class, especially if you or someone you love has diabetes and wants to start an exercise program.  Click the Buy Now button and register for this class now.

Exercising With Diabetes

Class Time: @ 25 Minutes  

$14.95

I Understand That I Need A Computer with Internet Access for this program. Once purchased, all NGNE programs are non-refundable and non-transferable.  Video should be viewable immediately after payment.  Video is inaccessible 48 hours after first viewing.