It’s been a few weeks since Part 1! How is that resolution coming? Have you moved past frustrivation and onto determination, thoughtfully formed a winning plan and written that excellent plan down? Are you having trouble putting it into action? Results don’t happen overnight. Unless you’re on some pretty elaborate Steroids (don’t do Steroids..) Let’s talk about keeping it going for the long run (ohh accidental pun!). Still with me? Let’s do this.
Making it Happen
Putting your plan into action is all about channeling that determination we talked about. All of the things you’d rather be doing than working out are also less important. And they’ll still be there when you are finished your workout. Some things I keep in mind to swing myself into action are:
It’s only 30 minutes. Less if I run faster
Staying on track and getting in a workout doesn’t require 4 hours at the gym. A half hour can be enough. And you don’t even have to go to the gym. If you’re really not feeling your regular routine, grab a bike and hit the trails. Go for a yoga class, or join a friend for a hike. It can be OK to “think outside the plan” as long as you are still heading towards your goal. The point is: do something.
I will regret missing this workout
Not doing it is not worth another hour in bed. It’s just not. That extra time cozy in bed might feel good for a moment but the regret will set in. It will and it’s not pretty. It will lead to self-doubt and frustration – not the motivating kind. The “I can’t do this” kind. When you are a day short in your workout plan you will rue the day you shrugged off a scheduled sweat session. Just don’t.
It’s not that bad
Why do we have so much trouble lacing up our runners and moving our bodies? It feels great during and after. Glorious, some might even say. Your body is meant to be put through its paces and with all of the great options we have to work up a sweat, why do we resist? Once you get there, and get into it, if you’re anything like me you won’t want to stop. Endorphins people! Nature’s opiate!
It only takes one workout to get off track
This is a lot like the regret thing but with a poignant twist. If you slip once or twice it can very, very, quickly become a habit. And your wonderful plan will be all for naught. Do not let this happen. Obviously there are going to be times when you will need to miss a planned workout. Illness, injury, last minute dance parties – these things happen! Don’t beat yourself up or shrug it off. Come up with a work-around. Plan ahead to avoid missing a workout if you know you will be travelling or otherwise interrupting your schedule.
Fat Pants
Ever lost a bit of weight, started shrinking out of those regrettable clothes you wore at your heaviest and felt awesome? If so you will know the giddy thrill of owning fat pants. And perhaps you will also be familiar with the evil flip-side of fat pants…growing back into them. There is no worse feeling on God’s Green Earth than losing weight only to gain it back. It’s a total downer and it’s terrible for your self-esteem. Think of your fat pants next time you are tempted to skip the gym for a pub lunch.
Exceptions VS Excuses
I am master of excuses. If there were a doctorate one could achieve for excellence and expertise in the field of excuse-making I would have a shiny certificate framed on my wall. I would be teaching lectures in the finest educational institutions in the English-speaking world. Why limit myself? That’s what translators are for.
If I want to talk myself out of doing something and pluck some sort of justification for it out of the ether, I can do it. But the problem with having this kind of skill is that it is utterly USELESS. Worse than useless it is downright destructive.
We are naturally lazy, pleasure-seeking creatures. Wanting to get out of doing something we don’t find easy or immediately pleasurable is part of our DNA (I am not a scientist). If you are going to be successful at changing your lifestyle and achieve your goals, you need to find a way to override excuses. Shut them down at the source. I’ve already discussed my favourite things to tell myself as a sort of mind-hack to get myself into the gym. You need to find what things hit home for you.
HOWEVER - in this world of bullshit excuses there are a few EXCEPTIONS that need to be heeded. Yes, there are some valid reasons to skip a workout or two.
Injury
Injuries happen, especially when you over-train. If you’ve been injured and your doctor tells you to rest, rest. [That about does it for the painfully obvious portion of the explanation.] If your injury is minor and localized enough, AND your doctor oks it, you may be able to modify your workouts and continue to get your sweat on in a way that will still allow you to properly heal.
Illness
If you are sick, the last thing your body needs is to be put through its paces and use up the last of its remaining desperately depleted resources. Stay at home for the love of kale. Nobody at your gym wants to be assaulted with the germ wave miasma you will leave behind on anything you touch or breathe on. Do us all a favour and skip that workout to get healthy. As soon as you get a clean bill of health – get back in there! Don’t let this temporary setback derail your program. Ease back into it as soon as possible and continue being awesome.
Exhaustion
Maybe your body is having trouble adjusting to all the extra calorie-burning you are doing, or maybe you are really gung-ho and have become addicted to that amazing post-workout high. Either way you are tired. Mind-numbingly, soul-crushingly tired. A change in routine can often mess with your sleep patterns on top of everything. Being absolutely exhausted is a common result of beginning a new lifestyle. We all get a little burned-out sometimes and need a rest. The key is in being able to recognize when you are truly exhausted from life and need a temporary break, and when you are just feeling peaky and not in the mood for a sweat-session. There could be something completely unrelated at work here as well. It would not be unwise to consult a doctor if you experience exhaustion. Get your much-needed rest and get back out there when you are ready.
Crisis
Sometimes things catch us completely off-guard and turn our lives upside down. Emergencies at work, at home, with your family, with your dog – hell if it qualifies as an emergency in any way, it is probably worth missing a workout for. Take the time to deal with it. Nothing is more important than your health – mentally and physically. That being said, sometimes when life is really pooping on your sense of well-being there is no better therapy than a good, sweaty workout. Evaluate and act accordingly.
Feat of Strength
Have you just run a marathon? Competed in the Olympics? Pushed a child through your own birth canal? Your body might need a bit of recovery time from this act of super-human bravado. I suggest consulting a medical professional and taking it easy for a bit. Maybe get a massage.
Once-in-a-Lifetime Opportunity
Let’s have some truth-time. There are times when something truly epic comes along and pushes your regularly scheduled workout to the very bottom of your list of priorities. Along with sticking to a budget, getting to sleep at a decent hour, and drinking responsibly. It has to be unexpected (ergo you could not have planned around it) and it has to be worth it (ie not exfiles re-runs with your roommate). Examples of an unforeseen event just epic enough to skip your workout for include but are not limited to:
* Your favourite celebrity sighted at the pub doing karaoke
* Best friend surprises you with free trip to Fiji
* Impromptu street party with free beer and Pearl Jam
* Monster snowstorm and freshly waxed snowboard
I think you get the idea. Now, you might get a free pass for the event itself but as soon as you sober up and can locate your runners, get ye back to the gym.
Feeding Off Success
Alas, you have begun the journey to a new, better, healthier, all-around spicier you. You have learned what in my opinion are the biggest stumbling blocks you could experience and you can employ work-arounds, hacks flat out self-manipulation to get the job done. Get out there and make some magic!
Tune in next time for Part 3