Stay on Track: The Backup Plan
You’ve joined the gym. You hung the inspirational photos up, bought the food, told your friends and planned out your month. “I’m gonna do this,” you told yourself. Inevitably, a circumstance presents itself and your plans go by the wayside. Below are some examples of how life gets in the way:
- a family member gets sick and you’re stuck caring for them
- unavoidable work travel or you’re working until midnight
- someone throws a party and you have to attend: all they serve is mac & cheese
- your spouse is a lazy bum and wants you to ‘stay home & cuddle’
- you sprain your ankle
…and there it went. All that dedication. Oh well, better luck next year…right? WRONG!! Sometimes the best of intentions never come to fruition because we don’t have a ‘Plan B’.
WORK OUT AT HOME: If you can’t get to the gym and have no equipment at home, this workout will make you sore. Many magazines feature ‘workouts of the month’ and the internet has free inspiration everywhere. Having some equipment on hand will keep your program interesting and challenging. Below is a partial list:
- Yoga mat
- Stability ball
- Medicine ball 4-12#
- 3 workout bands: light, medium and heavy resistance
- Kettlebell 8-16kg
- Dumbbells, ranging from 5-20#
- Jump rope
If you have a little space in your basement, living room or den, pull these items out of the corner and bust a move for 20-45 minutes on those roadblock days.
YOU’RE INJURED. So you sprain your ankle. This doesn’t mean you get to skip the gym! Modify, modify, modify!! Avoid lunges or anything that will further injure your ankle, like running. Instead, use the recumbent bike, do a pilates dvd and work upper body with heavy weights until you’re feeling better.
WORK GETS IN THE WAY. Set an alarm on your computer every hour and walk to the water cooler. Stretch. If you can, leave the building for fresh air. Walk around the block. Keep a fruit bowl on your desk and a protein bar in the drawer. Glued to your desk? Close the door, put the conference call on speaker and do some squats, lunges, bicep curls and pushups. Come on. You’ve done stranger things in your office, don’t lie!
THE TRAVEL PROBLEM. Going somewhere? Pack your running shoes, some trail mix and a jump rope. Book a hotel with a gym or a pool and use it. If you don’t have access to a gym, research the area and find a local running group. Run stadium stairs or do hill sprints at the local park. Use the concierge as a fitness resource.
Success comes in many forms: Having several back-up plans to overcome unforeseen roadblocks are just as important as the goal itself. Planning for the unexpected is what will keep you from derailing 6 weeks from now.
No excuses, no nonsense. Dedication pays for itself.