It’s midway through January, the New Year Resolution’s are slowly fading back into your old habits.
You can stop that from happening though!
You can reach your fitness goals…
you’re not alone, everyone faces challenges and obstacles when attempting to stay fit and active.
Sometimes life gets in the way.
Other times we often do it to ourselves…sabotaging ourselves.
Here are a few of the most common saboteurs to our most well laid fitness plans and some ways you can overcome them!
Setting unrealistic expectations
Beginners (and even those who aren’t beginners but set new goals) get frustrated and feel defeated when they expect huge instant results.
If they can’t run a 5 minute mile, or get a six pack in a week they give up and quit.
To avoid this from happening to you, set realistic goals and practice patience.
You can’t undo years of an unhealthy, sedentary life in a matter of a week.
Stick with your fitness workouts, healthier eating habits and keep to it…your body will respond!
Over training
On the other end of the spectrum, some will over train thinking that they’ll see results faster and reach their goals faster.
Don’t!
It’ll undermine your progress.
Over training happens when the amount of exercise exceeds the amount of time your body needs to recover.
Over training will lead to a decrease in performance.
You should take a day or two off from extreme exercise weekly to recover and rest.
You should alternate hard and easy workouts and schedule rest days to ensure you don’t over train.
Stress
Ironically you get stressed and tell yourself that you don’t have time to exercise or make a healthy meal.
Yet that’s exactly what you need.
Taking time to run, walk, do yoga, lift, exercise helps alleviate stress and anxiety. It’ll boost your endorphins, making you happier and able to cope with the stressful situation better.Exercise Even a 15 minute workout is better than no workout.
Unexpected things come up
Life isn’t laid out with a perfect schedule…things come up…
You have to work late, your child gets sick….
Life happens…you can do one of two things – accept it & go with it or toss in the towel.
So, you wanted to exercise after work, yet you have to work an extra hour.
No problem, do some exercises at your desk while working…calf raises, dips, etc.
Your child is sick and you’re home with them…while they nap quickly get in some workout time….the dishes, laundry and cleaning can wait (it’s not going anywhere).
When things come up, roll with the tide and focus on modifying your plans and going forward with healthy habits…eating properly, exercising and sleeping.
Negative Self Talk
“I’m not good enough”, “I’m lazy”, “I’m fat”, “I’m a loser”, “I didn’t workout even once”.
Negative self talk trashes your motivation, destroys your confidence and makes it difficult (if not impossible) to achieve any progress in reaching your goals.
Replace negative thoughts and self talk with positive thoughts and reassurances.
It’s difficult to change life habits and behaviors but you can do it…give yourself credit and acknowledge every step of progress you take towards your goals.
By doing so, you boost your motivation and desire and you’ll reach the goals.
Question of the day
What saboteur do you have in your life?
What do you do to keep from sabotaging your fitness and health goals?
Elle says
Very thought provoking post. I think I occasionally set my goals a little low so that I have successes most often. Something to rethink.
Caitlin says
Being flexible when unexpected things come up is so important! I was caught with a full spin-class on Tuesday, but I always come to the gym with my headphones and a good, long magazine so that if a class is full, I can do HIIT on the Step Mill while reading and/or watching the news. Having backups like that in place help you keep going towards your goals!
Michele @ nycrunningmama says
My biggest one is negative self talk. I’m constantly putting myself down. I’ll show up to a race and watch all the other runners walk by and think that they look like runners…totally psyches me out!!!
Great post – especially for all those that have made big resolutions for the new year!
Heather Montgomery says
I have the negative self talk and overtraining! after my stress fracture I am coming back slowly.
chris D says
This ones is tough..I know we all operate differently. I’m competitive but my numbers aren’t! YET haha.. I like “negative self talk” it pumps me up, maybe its because i don’t really feel that way, i just use the words as fuel. i also like setting HUGE goals. i just have the seed in my head that i’m going for it 100% and whatever happens ..happens (as long as i’m following a healthy plan).
Tara Burner says
Heather, I’m with you on the coming back slowly…after back injury (again) I’m slowly getting back to it after a month and half off
katie tanner says
THANK YOU TARA! I really needed to read this today, after some unexspected news from my Dr. I have been really down negative talk is always high on my list, I have a piece of paper on my mirror it says “CAUTION: Objects in mirror are more beautiful than they appear” everytime I read that, it makes me smile!!!