4 WAYS TO COMBAT SELF-SABOTAGE

There is a song by Lit that has this lyric:

Ain’t it the truth!  At least I know it is true for me.  So many times we know what we should do to make ourselves better and healthier and yet we chose the complete opposite thing.  Why do we do that?  Is it easier to make that choice?  In the long run it makes us feel worse about ourselves.  So why do we keep doing it?  Why do we keep sabotaging ourselves?

Here are 4 ways to combat that self-sabotage when it comes to working out.   

1.  SCHEDULE AN APPOINTMENT WITH THE GYM

You have all your appointments on your calendar and you see them on your smart phone all day long.  Put your workout on your calendar and make an appointment with your gym.  Once it is on your calendar, don’t miss it!  Treat it like all the other important things you have to do. 

I have all my workout times on my calendar.   I try to  schedule all my other appointments and my kids’ appointments around those workouts.  When it’s scheduled into your life you are more likely to do it because you have planned ahead to use that time for yourself.   

YES your job is important, don’t skip work to workout, unless you work from home and you sneak one in — you know who you are— but schedule time before or after work to invest in your health.  And YES, it is just as important to take that time for yourself as it is to take your kid to camp, tuba lessons, the orthodontist or on a play date.

Make gym time a priority for yourself.

2.  WORKOUT WITH FRIENDS

Friends are fun.  Friends keep you accountable.  Friends will suffer with you when you are doing burpees.  

If I know a friend is expecting me to be there, I am going to show up.  Accountability.  Make a workout pact with a friend or group of friends.  For, example commit to being at the gym at least three times a week or agree to do a certain number of classes per month, then encourage each other to keep this pact.

Studies show that we work out harder when we are in a group.  So friends help us have better work outs. 

And you will finally be able to afford a personal trainer if you bring your friends. Group training is a whole lot cheaper than paying for a one on one session of personal training — insert shameless plug for Tribe Training here — Oh BRAINSTORM a good workout pact would be to try a couple of training sessions together! — and end shameless Tribe Training plug — 

I will continue saying this forever, working out doesn’t have to be so serious all the time. You can work hard and play hard it’s ok to laugh with your friends at the gym. 

So tell your friends to meet you at the gym, you’ll be less likely to stay home and eat potato chips on the couch.

3.  SET A GOAL

We may not all be training for the Olympics or the Crossfit games, but we can set fitness goals for ourselves to give us something to work toward and keep us motivated. 

A fitness goal needs to be SMART

Specific — clear and concise 

Measurable — specific criteria that you can monitor or track

Attainable, — are you willing to work for this goal, are you capable

Realistic — is the goal achievable

Time-bound — set a deadline

What is it you want to be able to do physically?  Get through an entire Attack class doing the highest options the whole time?  Do all the push ups on your toes in class?  Deadlift a certain amount of weight? Run a 5K with out walking, a marathon?  Do a pull-up, unassisted? A hand stand push up?  Lose 10 lbs? Be able to carry your 5 year old up the stairs because he asked you to and not be winded?  

The possibilities are endless, use your imagination and then run your goal by an instructor or personal trainer to make sure it is a SMART goal.  

4.  JUST DO IT ANYWAY

Confession time: if I only worked out when I felt like it then it would very rarely happen.  There are so many reasons I could just skip the gym.  Aches and pains, I got plenty.  Actual injuries, yep. A million other things to do, yep.  Tired, yep. Unmotivated, you bet.  Most of the time, I just pack my gym bag and go anyway.  I have actually shown up extra early for a workout after dropping off a kid at camp or lessons or wherever because I knew if I went back home I wouldn’t leave again to make it to the gym (but it’s on my calendar so I have to go!).

There have been countless times that I am on my way to the gym thinking, “I really don’t feel like doing this today.” But, once I get started I am so glad I am there .

I can not think of one time I have ever regretted a workout.  Even if I have completely sucked at it that day.  Some days are better than others, some days you kill it some days you feel like it is killing you. And that’s OK because you still 

benefited from that gym time.

You should always feel like you have accomplished something at the end of your workout Because you have!  Each sweat session is a step closer to your goal.  Each workout makes you stronger, fitter, healthier.  Each time you get yourself to the gym when you really didn’t want to go you have punched self-sabotage in the face.

Your body is 60% H2O and if you don’t have enough hydration your body will not function properly. 

Here are just a few of the things your body has to deal with when dehydrated:

Your body can’t control its temperature as efficiently.

You will feel fatigued.

Your energy level plummets.

It can cause headaches.

You may have trouble remembering things and concentrating.

Let’s face it working out is hard enough with out starting with all of the above  It’s even more important to stay hydrated while exercising so you can perform at your best. 

The recommendation for water intake is commonly about eight 8-ounce glasses per day which is about half a gallon.  If you are physically active (work out alot) or it’s hot and/or humid outside you need even more. That’s a lot of liquid!  Water is great but it gets boring drinking plain old water all day long. I like to put a scoop of Rehydrate in my water.  There are lots of different yummy flavors and it also contains electrolytes (these are super important for maintaining the health of your cells and help make sure your nerves and muscles function properly), amino acids (which help feed your muscles), antioxidants (which fight free radicals) and some good carbs (which fuel your muscles for sustained endurance). There are lots of sports performance rehydration drinks out there for you to try just be sure to stay away from those with added sugars and empty calories.

Workout shoes are expensive.  I’m only going to wear mine in the gym.  These are not my street shoes for being out and about and walking around the neighborhood, they are my kicking butt at the gym shoes.  I can’t stress enough the importance off a good quality proper workout shoe.  Improper footwear can cause injuries to your feet, ankles, calves etc.  Plantar fasciitis comes to mind, and I hear that it is excruciating.  So it’s worth investing in a quality shoe that is specific to the type of exercise you are doing, your foot type and your gait type.  I’ve read several articles by experts —how you become a shoe expert I am not sure but anyway — the general consensus is that you should replace them about every six months.  Did I mention that workout shoes are expensive?  I walk into the gym in my converse or flip flops and change into my workout shoes to save wear and tear on the shoes.  

Yeah so I am not as young as I used to be, I can admit that.  But even the youngest, fittest athletes get DOMS (delayed onset muscle soreness).  Its that awesome stiffness, discomfort, let’s just call it what it is—pain that you feel twenty four to forty eight hours after a workout.  Just because you are sore does not mean that you should skip your next work out though.  Topical analgesics such as Tiger Balm, Aspercreme, Benygay and BioFreeze can be effective in providing temporary relief so you can push through the next work out.  Stretching, heating pads, warm salt baths and massages are also great for DOMS.  Please note that there is a huge difference between muscle soreness from a work out and actual injury pain.  If you have an injury you should consult a doctor and follow the physician’s advice. If you are sore from your last work out rub some BioFreeze on it and get back to business.

I sweat A LOT.  You know that saying that goes, “Nobody ever downed in sweat”?  Well, yes I almost have.  On more than one occasion I have been in the middle of a workout, it’s a cardio peak, I inhale my own sweat, I choke.  I gotta wipe that stuff off my face or I might die!  Also sweat in your eyes hurts.  Plus you don’t want to drop a bar on your face because your hands are sweaty or slide off your bench or leave a giant sweat angle on the floor for someone else to slip on and fall to their death.  Sweat towels, they could save a life.

Let’s talk about being HANGRY.  I love food and working out makes me hungry.  Do you know why working out makes you hungry?  Because you are burning off a ton of calories in the gym your body knows this and wants to refuel.  Post work out snacks are important to restore energy and rebuild muscle.  You should eat within thirty minutes to two hours after you exercise. If you can make it to two hours post workout session until you eat you are impressive.  I have to eat something in the car on the way home.  For real, because I am hungry after a workout. Don’t use your workout as an excuse to eat junk though.  Refuel your body with the good stuff. I could go on for pages and pages about the science behind protein synthesis and nitrogen retention and glycogen restoration and all things biomechanics (wait I already lost you back at protein synthesis right) but I will spare you the science lesson and just say that you need the right protein and carbohydrates post work out.  So what do I snack on after a work out? 

Here’s a quick list:  

FitAid — A great post workout drink.  It’s full of B vitamins, branched-chain amino acids, L-Glutamine, L-Arginine, Vitamins C and D3, Glucosamine, Turmeric and CoQ10.  Again I won’t bore you with science but your body needs all these things especially after a workout.  It has a light citrus flavor and it’s carbonated so you feel like you are treating yourself to a soda but it’s healthy! 

Quest protein shake — There are a ton of protein shakes on the market but Quest is my favorite because of the variety of delicious flavors.  Salted Carmel!  Cookies and Cream! It also dissolves quickly and completely in water.  Also there is zero sugar in this stuff and it is made with all natural ingredients.

Blueberries — Low in calories but high in nutrients.  They are a super food.  Studies have shown they lower cholesterol levels, help prevent heart disease, lower blood pressure, help maintain brain function and improve memory and last but not least a recent study shoed that blueberries may help reduce muscle soreness after exercise.  Antioxidants are amazing y’all.  

Justin’s Nut Butter — I know this sounds hilarious but it is delicious, especially the chocolate almond and they come in individually portioned packages that are easy to throw into the gym bag.  Spread some of this nut butter on an apple or banana or rice cake.  Yum

Almonds — Speaking of nuts…great source of protein and minerals that your body needs.  This is another super food packed with good stuff that will do great things for your body.  Just don’t eat too many at one sitting.  It’s easy to start popping them in your mouth and loose track of how much you’ve had.  Blue Diamond has individual packs that are the perfect snack size.

There is a whole lot of other stuff in my gym bag too UFC gloves, chalk, jump ropes, mini resistance bands, first aid kit, Fitradio,  training binder,  I could go on and on but that’s a blog for another day. 

“I’ll never be able to do that, it’s too hard for me.”

“What if I fail?”

“What if I look silly?”

“I don’t know how to do that.”

 In the words of one of the greatest philosophers of our time, Oprah Winfrey, here is what I know for sure…

I’ll never be able to do that, it’s too hard for me.

Everyone starts from their own beginning.  You can’t compare your beginning to someone else’s middle.  In fact, let’s not compare ourselves to each other at all.  Let’s just compare ourselves to ourselves.  Think about where you started from, did you think you would be where you are now?

We all have different circumstances, health issues, and life issues, that contribute to our levels of fitness.  Some days are better than others even for the most elite athletes. Working out is supposed to be a challenge that is why it is called WORKING out and not napping or brunch.  

You might find a workout that you absolutely need in your life if you try something new. 

Body Combat anybody?  I  just love punching and kicking imaginary opponents.  Or pretending to punch and kick actual people, like my teenagers who can, on rare occasions, be a giant pain in the…well you get the idea.

But I digress, the point is you might realize that you are a Deadlift Diva or the that you rule the HIIT workouts.  You might find that lifting is your favorite.

You may even prove to yourself that you can do things you never thought would be possible.

You will never know until you try.

You can’t learn from the mistakes you don’t make.  I wish I had thought up that little gem on my own but actually I heard it on the radio the other day.  I am not even sure what the song was, I only caught the last chorus, but I have been repeating that to myself ever since.  It’s ok to make mistakes and in fact, that’s how we learn the most valuable lessons.

 All of the greatest people we admire weren’t born into greatness.  Their road to success was paved with failures.  They just kept trying until they learned how to do better.  The great ones are the people who refused to give up.

Will you be perfect at an exercise the first time you try it, probably not, but odds are you won’t be an epic failure either.  You will probably just be an average failure and that IS perfect because it means you took a chance at something.

You just might surprise yourself and succeed. 

What if I look silly?

Honestly, if you are worried about what you look like at the gym, you might not be in the right place.  You are gonna get hot you are gonna get sweaty.  Your hair will be a mess, you might pee a little. Do not fear the silly, embrace it.  Listen, if we have to do the work to be healthy and fit why can’t we have fun with it?  And if we are laughing at ourselves we are exercising our souls as well as our bodies.

Some of the most effective exercises look ridiculous anyway.  Don’t believe me?  Two words…hip bridge.

You might come to realize that some of your best moments are spent being silly in the gym.

You will never know until you try.

I don’t know how to do that.

Want to know a mind blowing, life changing secret?  Nobody has it all figured out, well besides Oprah.  The rest of us are all just figuring it out as we go along.  But isn’t it comforting to know you don’t have to do it alone?  Dedicated instructors and trainers actually want to teach you things about working out and being fit, like it’s their job or something.  Weird.  You will probably make them swoon if you ask a question about proper form or ask them to show you a new exercise.  They live for that stuff!  And don’t forget about all those other people at the gym who feel like they don’t know what they are doing either, exercise partners and gym buddies provide a powerful combination of support, accountability and motivation.  It’s a group effort.

You might find you make some of the best friends of your life at the gym in that new class you almost didn’t try.

You will never know until you try.

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