Often the goal is to “find a plan and then stick to it!” This is great in theory, though if it were that easy we would all be incredibly fit and healthy! The truth is, we need to make a plan and then keep planning.
Now that you have decided when and how you will exercise and what you will eat, it is time to plan for all of the things that are going to get in your way. Things to consider…
- What will you do if you wake up and you just don’t feel like it?
- Maybe it is time to rethink your plan for morning exercise. Or, maybe you need to lay out your workout clothes, your pre-workout food, a glass of water, your headphones, and exactly what you need to wear and get prepared for work so that’s not a further time excuse. And then put your alarm in a place you will have to get out of bed to turn off! If it’s the after work exercise you don’t have energy, consider that morning workout or fit it into your day.
- What if work runs late or a child/other activity comes up?
- Can you plan for these in advance? Do certain days simply need to be your off days? As much as you don’t like that early morning or late night workout can you promise to get in 5 minutes? 10 minutes? You may end up getting to 30 – or you are fine with 5! Swap rest days when needed. Maybe you need to start with only 1 or 2 active days per week and grow from there.
- What if you forgot to prepare food?
- Can you get to the store to buy some protein bars? Trail mix? Healthy take-out options? Nuts? Yogurt? Healthier microwave meal? Be honest about your on-the-go options – they do exist! Don’t always think full meals versus getting you through the day.
- What if your workout partner cancels?
- Please go anyway! If you are afraid to go to the gym alone it would be worth pushing past that anxiety and going anyway! Or, always have another plan. YouTube a workout video, go for a walk/job outside, etc.
- What if you wake up sick?
- How sick are you? Is it a headache? Exercise could be good. Can you walk or do yoga instead of whatever you had planned? And if you are sick, rest, but make a plan for how to get back on track and try to stay healthy with diet. If you are injured, modify, find another way, do something… at least watch the diet.
- What if you are in a really bad mood, having a bad day, had a fight with someone, or something is really getting you down?
- Exercise and healthy diet are well-known mood boosters. Think right now about how you feel after a day of eating junk food versus a day of eating clean. Try to stay on track, or allow one indulgence. Go for the workout, maybe your mind and body will get into it. If it just does not, and you cannot even muster a slow walk, stop and give yourself a break. Swap a rest day. Then get back on track. One day to reset emotionally is just fine. It’s too many days in a row that become the concern.
- What if I have this plan but I still feel like I do not have the time?
- Make your plan work around your time. Everything does not have to be black and white and followed perfectly. Be flexible! Have nights off where you know it will never happen. Find that time to prepare healthy meals or know exactly where you will go and what you will order for convenience.
You are the only person who knows your barriers and excuses. Come up with a plan that works those into consideration. Adapt day-to-day if you need. Just work to problem solve your excuses versus letting them stop you. Do not get mad at yourself for your barriers, learn to work with them to develop a realistic plan!
Related post… Think your way to weight loss.