Planning for the Obstacles

by tinareale on June 19, 2013

Well, this morning sure came early. Whew. Whenever I seem to stay up past 10 o’clock, I feel it hardcore when the alarm goes off at 4:45 the next morning. It was all for a good reason though. Last night was the first Twitter chat of the summer round of Best Body Bootcamp (yes, you can still register). We all have high motivation when kicking off a new workout series, but I wanted to channel that energy into planning ahead for the times we…well…don’t have that high motivation. Because they do happen. And they most likely WILL happen.

No one can approach life and the work it takes to achieve goals with vigor and excitement and no issues whatsoever each and every day. Perfection like that simply doesn’t exist. Yet, we still find ourselves thinking “this time will be different” as we step out towards a new goal. We tell ourselves “never again will I indulge too much on the weekend, sleep in and miss a workout, let stress consume my energy, and so on and so on”. But does “never again” really work? Reality check. No. No, it doesn’t.

With that in mind, a crew from BBB set out to discuss the obstacles we most tend to face and how to plan ahead to combat them when they do arise. We need to understand that things will pop up and try to steer us away from our goals and best laid intentions. Then, we need to be ready for them.

To help us prepare, I’ve created a little chart you can pin or save and print to know how to handle the common struggles we all face from time to time. 

overcome obstacles chart

 

And a quick run down of the various problems along with ways to face them that we talked about last night:

  • Stress Eating – Have a question or habit you start asking yourself NOW before meals. Something like “Am I hungry or _____ (whatever emotion can drive your eating)? Ask before every meal. It may seem silly at first, but eventually it becomes a natural habit to check in with yourself and honor your hunger signals, plus deal with whatever other emotions may be in a healthier way than feeding them.
  • No Time To Cook – Plan. Plan. Plan! Meal planning will be huge in this instance. Find staple quick and easy recipes you can turn to. Make ahead meals on the weekend to have easy access to them through the week. Prepare meals you can freeze. Or even stock up on some healthier quick serve dishes when life really puts you in a pinch. And in an even bigger pinch? Research the absolute best restaurant or fast food options for you out there. Or hit up a grocery store salad bar. Just plan!
  • Cravings. If you find yourself craving something like a hunk of cake every day, try to find healthier yet still satisfying ways to treat yourself. If it’s a big craving that hits every once in awhile that you can’t shake after a few hours or a day…give in. Just keep it a reasonable serving. No sense in depriving and then overindulging later.
  • No Time To Workout. Fit in a few 10 minute sessions through the day. Promise yourself 15-20 minutes of a workout. You can find loads of workouts that require no equipment online or on YouTube or Pinterest (or in the e-book you get with BBB). Go for a quick family walk. Try to move in ways that may not be a workout but that still get you active for the day.
  • Life Gets In The Way. If you often find your workouts being thwarted by to-dos that pop up or schedule changes that prevent you ever seeing the gym…you may have to aim for early morning workouts. To get it done before life happens.
  • Too Tired. Sounds obvious but you likely need more sleep. What is keeping you from clocking enough hours of sleep? Staying up too late? Then, start going to bed earlier a little at a time each night. Find ways to prepare for sleep better so you’re relaxed and ready to slumber when the time comes. If you have an off schedule due to work or babies waking you up at night, find a way to get in what you can when and where you can. Then, rely on some of those shorter workouts I mentioned because exercise does provide extra energy boosts.
  • Too Hungry. Please make sure you are eating enough so you don’t reach a point where your body is so hungry you simply can’t control what you put in your mouth. I relate and have done the same. Eat a way that works for you. If eating 3 meals a day leaves too much time between meals and has you starving for food, then add in a snack or two and downsize your main meals. If you’re on the other end and eating smaller meals through the day has you desiring to gnaw your arm off, then shoot for larger more satiating meals. Also, up the protein, fiber, and water intake to increase fullness.
  • Injury. Determine imbalances and other reasons for the injuries you face through the help of a medical professional. Then realign your goals and workout habits to ensure you stay safe. Add more cross-training (different forms of exercise) in to your routine since most injury stems from overuse.
  • Others’ Choices. Plan ahead for times you are with family or friends who don’t share the same care of health related choices. Have responses ready for if someone hounds you for choosing a salad at dinner or skipping on that dish you really just don’t care for but everyone else does. If it’s a close family member or friend or loved one, be willing to share your reasons and ask for support. Remember, your decisions are up to YOU.
  • One Poor Decision Leading To Others. If you end up overindulging over the weekend or skipping one too many workouts because one led to a never-ending stream…start forgiving yourself more. Remember that no one is perfect…and a life without some leeway isn’t enjoyable either. Be open to the fact that things happen and you have to live a little. Find a balance that works for you, then forgive and move right back to that balance instead of trying to “make up for it” later.
  • Bored. When you are perusing the pantry out of boredom, have a ready list of things you can do to keep yourself occupied. Grab a book. Hop on the internet (always distraction there). Start doing a chore that needs finishing. Call a friend.
  • Feeling Down. Feelings of hopelessness can lead to a lack of motivation FAST. I suggest having a place to journal and regularly write down positive things about yourself or life in general. Get in that habit and those down feelings will start to wane. Also, have a strong support system you can turn to when you are facing a particularly tough moment.
  • Not Seeing Enough Progress. What ways are you measuring “progress”? Look at other ways you can measure your progress. The scale might not be moving, but clothes may be fitting better. Or you may be doing things you didn’t think you could previously do. Also, never forget where you have come from!

Hope these all help a bit! Now you tell me – what are your biggest obstacles and how do you face them when it comes to healthy habits and goals?

{ 24 comments }

1 Erica { EricaDHouse.com } June 19, 2013 at 7:15 am

I love this so much! One of the biggest things we talk about in my Drugs and Behavior class is relapse. Not how to prevent it, because it will happen, but how to plan ahead for it. Same goes for health/fitness!

2 Linz @ Itz Linz June 19, 2013 at 7:16 am

awesome tips!! i find that time is my biggest obstacle and you’re right – PLANNING is the very best way to remedy it!!

3 Kristen @ The Running Mom June 19, 2013 at 7:47 am

I love this so much! Pinning it to look back on as a reminder. Really great tips!

4 Miz June 19, 2013 at 7:54 am

my BIGGEST OBSTACLE?
the husband :)
I just leap over him and continue on…

5 Fiona @ Get Fit Fiona June 19, 2013 at 9:48 am

This is a great post with lots of great ideas. Thanks for sharing it!

6 Tara June 19, 2013 at 10:14 am

Great post! I agree Miz, my biggest Obstacle is my husband. Dont get me wrong, he is my biggest cheerleader, constantly tells me how good I look and even got into running with me.
However, I am also his sports-watching- beer/pizza buddy and this is HARD! My biggest weakness! And we have ALOT of great places around to go to and indulge, he knows its my weak spot and this is where I need the support.

And I never thought I would be a morning person, but getting up to get my workouts in first thing is great: sets my mood for the day and I dont have to worry about getting it in after a long/stressful day of work. And, it has me getting to bed earlier at night, and getting my needed sleep.

7 tinareale June 19, 2013 at 11:59 am

That’s how it is with Peter and I too. He is SO supportive…but may have a bigger craving for sweets than I do and there is no accountability there. Haha!

8 Kim June 19, 2013 at 10:25 am

My biggest obstacle right now is time (workouts aren’t the problem because I get up early and get them done before I start the rest of the day) – it’s keeping up with everything else and still having plenty of time to spend with my boys!!

9 Ashley @ My Food N Fitness Diaries June 19, 2013 at 10:40 am

It was a great chat last night! Lots of great tips and support for one another!

10 Rachel @ Eat, Learn, Discover! June 19, 2013 at 10:52 am

Uh, this is basically my life right now. I *really* needed to see this! I’ve been in a slump for a while now, for a few reasons. The biggest one being my foot injury that is taking more than twice as long as expected to heal. Because of it I haven’t done any real cardio in months (no gym membership or bike), and have been eating my emotions. One of my BBBC goals for the first couple weeks is to limit after-dinner munching, because I know it’s just emotional/boredom/stress eating, and I rarely ever NEED it.

So thanks for this!!!

11 tinareale June 19, 2013 at 12:00 pm

You know where to find me if you need to vent!

12 Jessica Locke June 19, 2013 at 11:17 am

Tina:
This is a great graphic. I love all the obstacles and solutions. Really nice and helpful post.
I dont have any specific obstacles – I struggle with all of these from time to time. I try to just keep my head up, focus on the big picture and think positive loving thoughts towards myself – even that can be hard for us gals sometimes – right? Good thing there are motivating resources out there – like your blog – that can help us press the reset button when we need it!
Thanks again,
Jessica

13 Tiff @ Love Sweat and Beers June 19, 2013 at 2:24 pm

Ahhhh, the cravings are killing me! haha

14 Melanie @ Nutritious Eats June 19, 2013 at 2:24 pm

Love this simple visual!

15 Laura @ Mommy Run Fast June 19, 2013 at 3:00 pm

Such a great post- and an important reminder! There are so many simple solutions- sometimes I think we just like to have pity parties and complain. :)

16 Sarah (Shh...Fit Happens) June 19, 2013 at 3:08 pm

I love that little chart!! And great tips!!

17 Julianna @ Julianna Bananna June 19, 2013 at 4:17 pm

absolutely love this! what a great chart!

18 Katie @ Live Half Full June 19, 2013 at 4:48 pm

That is an awesome graphic! My #1 excuse is life getting in the way- because there’s always a reason!

19 Jacqueline Fairbrass June 19, 2013 at 4:59 pm

Love the chart…really makes it easy to smile at my obstructions and see past them. My number one excuse is ‘I don’t have time’ … gotta dump it! :D

20 Debbie @ Live from La Quinta June 19, 2013 at 6:33 pm

Such a great post. I can pick a few of those and make them mine. Lack of sleep in a big one for me, I’m always tired.

21 Danica @ It's Progression June 19, 2013 at 6:38 pm

fantastic post, Tina!! It’s a great reminder that there really are no excuses – we just happen to make obstacles for ourselves (or run into them) but we can always overcome them with healthy options!

22 Wil Morales (@Apps_Delight) June 19, 2013 at 10:35 pm

There are some awesome tips here. Great post!

23 Brittany June 20, 2013 at 7:21 am

what a helpful little image. I will definitely be referencing it when times get tough. Thanks for breaking it down and making it so simple.

24 [email protected] June 21, 2013 at 11:36 am

Great post! I find switching things up helping with a lot of this. Getting in a health rut is sometimes hard to overcome.

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