There are many different barriers that may stop us from achieving our goals in health and fitness. And trust me, I am talking from my own experience. Therefore I decided to dig deeper and learn more about how to overcome them, learn more about the tools and strategies to break them.
There were times when my partner told me "I really thought you were going to give up, but you didn't." I had low times. I had tantrums. But I was stubborn. Stubborn as hell. Guess it really helped.. but. It is not the only thing that helped me through it. So I've decided to step in and help some of you; those of you, who are going through the same experience. Or similar. I would really love to know, that some of the tips below, at least some of them, helped you get closer to your goal.
Before we get to the point, I'd like to emphasise that it is a journey. Don't expect to read the below lines and think "Yeah, I've got it". It's a learning. It takes time to get this 'under your skin'. We are just human; we have feelings, we go through tough times in life, but every time we overcome an obstacle or a barrier, it moves us closer to our target. As we go through this journey, we set ourselves higher and more challenging goals - therefore it's a process that never ends. But every time we get stronger and stronger.
So here it goes:
MEAL PREP AND CALORIE MONITORING
Plan your food ahead/ find suitable recipes and do your shopping.
Find a couple of hours (yes, put that phone down :-) ) and get cooking! It’ll save you time (and money - win-win!) overall if you cook in bulk!!
And be persistent; remember, as much as it feels annoying in the beginning, calorie counting and monitoring gets easier with time. And as a bonus it really works to reach your goals!
LACK OF TIME
Think about what your priorities are and allocate time to them. If your priority is getting fitter - you will find time for your gym/ meal prep.
Add your workouts/ meal prep to your weekly schedule and put it where you can see it.
Think about how you use your time in a day; identify gaps and inactive/ unproductive times in your day and make a plan. Remove or reduce activities that stop you from achieving your goal!
RETURNING TO THE GYM AFTER HOLIDAY OR A BREAK
TAKE IT SLOW. Unless you had a very active holiday your body is probably slightly de-conditioned. Give it time.
Don’t beat yourself up for those few extra pounds you’ve gained! They will go once you get back to it. Don't let them drag you down!
LACK OF KNOWLEDGE, SKILL OR NOT KNOWING WHERE TO EVEN START
Do your research. Ask questions and get advice. Read the books. Join online fitness groups. Be resourceful.
Start with group exercise and classes - as a beginner you can opt for a less strenuous exercise classes to learn slowly.
Or, save yourself time and hire a PT. They will check and correct your form to ensure you'll have no injuries and explain everything in a manner that you will understand. I cannot recommend this enough. Find one that fits your budget and don't forget - PTs are not necessarily for life - but they are very useful when you learn!
LACK OF GOOD QUALITY SLEEP
Get off your screen devices 1 hour before getting to sleep
Plan your sleep - get at least 7 hours of sleep to help muscle recovery and help lose fat! (Surprised?)
STICKING TO YOUR ROUTINE/ PLAN
Plan your workouts, meals and time ahead based on your lifestyle.
Find yourself an accountability buddy or another way to hold yourself accountable. Use websites such as stickk.com if you really need that push; there are many resources!
Don’t beat yourself up for having a lapse; they can drag you down and become relapses! We all have weak moments.
Unless you have a major bodybuilding competition coming up, it is not the end of the world, just take a deep breath and get back to it.
LACK OF CONFIDENCE/ OVERCOMING THE INTIMIDATING FEELING OF BEING IN THE GYM
Join an exercise group or a class to get familiar with the gym environment and meet new like-minded people (they may become your gym buddies for life!)
Confidence comes with practice and knowledge; hire a PT to learn!
Go to the gym with a buddy to overcome your initial shyness.
Get support from friends and family.
Go to the gym at less busy times to feel less intimidated.
Focus on progress, not outcome!
Come prepared to the gym - find 4 exercises that you can perform and start with those.
DON'T COMPARE YOURSELF TO OTHERS! Everyone has a different path and is at a different stage of progress.
LACK OF OVERALL MOTIVATION
Use the skill of imagery; picture yourself doing the exercise and how you feel afterwards. It takes time to learn this strategy, but it is a well known strategy used by professional athletes. And it does work!
Don't force yourself into hours of exercise. If you don't feel like working out, tell yourself you will do 20 mins and go home. It is highly likely you will stay a lot longer!
Find your WHY. Why do you want this? Don't settle for the typical 'Because I want to get fit and healthy' answer. Write a list of your reasons. Really think about it. Or use the '7 levels deep' exercise.
Set yourself a goal. A REALISTIC goal. If you need help with this, ask a professional or an experienced friend. But, don't make it an easy goal - this will not motivate you!
So, how do you feel? Of course it is not necessary to apply all the tips mentioned above; pick those barriers that you can relate to. Different ways of overcoming barriers to achieving goals in health and fitness apply to different people.
But whatever you do, always remember: the good habits are as hard to break as the bad habits.
Keep it going and GOOD LUCK!