When you set about on your fitness journey, we can often feel confident that we are going to exercise 3-5 times a week because we've decided so. We go in with the best intentions aiming for perfect consistency.
What we don't prepare for is that life doesn't care about our intentions and it will get in the way.
Any of these ring a bell?
Your train is delayed/you're stuck in traffic so miss the class/arrive home late and tired. Or (best one I've ever had) your helmet is trapped in someone else's locker so you won't make it in time for the class
You've got family/friends visiting or you're going out for dinner
You've had a rubbish night sleep
You're ill/injured
You've got period pain
You're on holiday
You missed Monday so might as well start again the following week
You forgot to pack part of your workout gear so can't workout when you'd planned
You've got friends/family staying over for an entire week!
You want to workout at home but it's too loud for the people living beneath you
Class has been cancelled/your instructor is on holiday
You've done a consecutive run of really long work shifts etc. etc.
Often these barriers come up and you find your progress completely derailed. You feel like you've failed. You lose motivation. You stop the habits you've been working to create.
The thing to realise is it happens! Barriers WILL come up, I guarantee it. To every single one of us. It's how we prepare for them that makes the difference to long term progress.
So, my advice when starting a new fitness regime is to preempt the potential barriers that you might come up against. Plan in advance what the solution will be. Write it down to help keep you accountable.
Here are a few examples but you'll need to make it work for you.
Barrier
Your train is delayed/you're stuck in traffic/your helmet is trapped so miss the class/arrive home late and tired
Solution
Try a short 10 minute YouTube video at home or go for a quick walk instead
Barrier
You've got family/friends visiting or you're going out for dinner
Solution
Workout in the morning/lunch instead/go for a walk at lunch instead/plan ahead an make sure that day will be your rest day and workout a different day
Barrier
You've had a rubbish night sleep
Solution
Sometimes it's better for your health to get a good night sleep. Maybe don't exercise but go straight to bed. Or switch for a walk/yoga instead. (NB: exercise can help you sleep so if it's a one off maybe skip the workout. If you regularly feel tired then it might help to workout.)
Barrier
You're ill/injured
Solution
Rest. But not forever. Plan in the diary exactly when you will start again. Assuming you're better make sure you do it - maybe tell a friend and you can do it together to help keep you accountable
Barrier
You've got period pain
Solution
Go for walks instead and shift the workouts around (NB: sometimes you can actually have your best workouts on your period because there's more testosterone in the body. So, unless you're experiencing horrendous cramps try not to use it as a barrier and go kick ass!)
Barrier
You're on holiday
Solution
Body weight workouts instead. Or stick with swimming/walks. Or maybe just allow yourself a holiday but plan when you'll workout when you get home
Barrier
You missed Monday so might as well start again the following week
Solution
Learn to start any day of the week and not be ruled by Monday's!
Barrier
You forgot to pack part of your workout gear so can't workout when you'd planned
Solution
Been here!! First thing - is it integral? I've done workouts with no socks before or in a work top. But if you forget trousers/top/spin shoes/trainers it can mean you can't go ahead. If this ever happens go for a walk instead. Or try a home workout when you get home.
Barrier
You've got friends/family staying over for an entire week!
Solution
So what? Tell them when you'll be exercising - you can even get them involved. They don't need to be with you 24/7
Barrier
You want to workout at home but it's too loud for the people living beneath you
Solution
Keep all your exercises low impact/switch out noisy exercises for alternatives
Barrier
Class has been cancelled/your instructor is on holiday
Solution
Go to a different class/go to the gym. Try a YouTube workout. Go for a walk/run instead. Definitely the instructor being on holiday doesn't mean you can't do anything at all
Barrier
You've done a consecutive run of really long work shifts and you're exhausted and just want bed
Solution
Focus on healthy eating and getting good sleep in if this happens it will probably be more beneficial. Walks during lunch breaks/after work instead and then plan in your diary for when you've got more time instead.
I hope this helps. One more small point. Missing one workout/one week isn't the be all and end all. It doesn't mean you'll fail in the long term, it simply means it will take a little bit longer to reach your goals.
Good luck!
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