Coaching Corner: Excuse Busting

“If it’s important to you, you’ll find a way to do it … If it’s not you’ll find an excuse” – Frank Banks

We’re all guilty of finding excuses. Sure there are things that come up every now and then, but we can be at times our own worst enemy. I’m not telling you anything you don’t know. Every day life opens the door for excuses. I create at least one or two per day. What I’m getting at with this post is that it’s okay. Life asks so many responsibilities of you that it can be overwhelming. In order to successfully navigate, it’s important to recognize the difference between a significant obstacle and when it becomes an excuse.

Significant obstacles could be anything from a recent heart attack to a knee replacement or it could be that you work sixty hours a week and have three children and a wife at home. Or how about I’ve never been successful at this so why will it be different now? These things are obstacles. Injuries, time, and past failures are barriers. Each of these examples only become an excuse if three things happen:

1. Importance not identified – Did you miss the opening quote? If it’s not important to you. Move on. What’s your life going to be like if you do not change?


2. Planning Plummets – Not enough time to cook? Did you plan the meals? Go to the grocery store before the busy week started? I’ve found that when people have a plan they’re successful.


3. Honesty Halts – Can you look yourself in the mirror and believe that?

 

“I’ve never exercised before in my life” Allison Wolfe’s only form of physical activity was getting out of her car and walking into the office in the morning. Now she’s actively attending personal training sessions and in preparation for the Bay to Breakers 15K.

“I travel too much.” Lyle Orr successfully lost more weight in the first month of being home (traveling just about every weekend) than he did in his 1month at Hilton Head Health. Susan Ogelsby successful gets in purposeful exercise every time she travels to and from Italy.

“I’m intimidated.” When Kappy Strahan started exercising she was nervous, didn’t want to be seen going out for her morning jog, but now she’s completed the Boulder Boulder 2 times, a race which boasts 60,000 people.

The last step is looking at those living breathing examples of folks who’ve developed the skill to bust their excuses. If you build on the SKILL of busting your own excuses, change will happen.

Another good read from Active.com, Nine Excuse Busters. 

Crazy Things that De-rail us from our Weight Loss Plan

I’m sure you are probably tired of hearing “that’s no excuse” – whether it’s coming from someone else or even yourself. But the truth is we have excuses. There are reasons we don’t do the things we should do. Some of them may sound crazy, but regardless, they affect our ability to maintain our focus and motivation for weight loss.

Today’s message is not about “no excuses,” it’s about bolstering ourselves to overcome those roadblocks. So here we go:

1. You’re too sore from your last workout. Sometimes when we start a new exercise routine, we are so determined and ready for the change that we overdo it. Don’t go from couch potato to extremely-intense-exercise-maniac in one night. Oh, and warm up first.

2. Your grocery store changed its layout and now you can’t find your healthy favorites. Take a deep breath, you can do this. You’re not in a foreign land, they just changed your roadmap. Try narrowing your list to the essentials for now, and you can always go back later if necessary.

3. It’s too cold. The cold weather makes it harder to breath. Your hands a toes may get numb and your muscles tense to keep you warm which makes you uncomfortable… so workout inside today. Crunches, wall pushups, stairs… get creative!

4. My trainer moved. Okay, now I know this one can be challenging, but after all your time working with the trainer, you did learn some things right? Put those in play and begin your search immediately for a new trainer, I know that accountability can be critical.

5. I’m confused – are eggs good for me or bad for me? There is always new research, new studies, and many contradictions in the world of nutrition. Remember as Bob says, stick to the highway… no turns or dirt roads. As long as you keep the big picture in view, you’ll be fine.

6. The restaurant was out of the healthy option. As if there is only one healthy option. But in all honesty, it’s so easy to just throw your conscience out the window – I mean you made the first attempt to order healthy right? Just remember you’ll feel even better afterwards when you choose the right thing.

7. I’m sick and I don’t want to get worse.  Exercise can be difficult when you are sick, but if you just have a head cold, sometimes a little movement can help you feel better. Lower your intensity, but keep your routine going by committing to doing something.

8. I forgot my lunch at home. This one is screaming the “eat whatever I want” free card. Make a list of at least 3 healthy options that are convenient to grab on the run.

9. My friend is always late for our walk. Workout partners can be great, but they can also throw you off course. Find a way to keep moving even when they are running late. Or… you may need to find a new partner.

10. No one else around me is trying to lose weight, so they just don’t understand. Write down some reasons other than weight loss that help you choose to eat the right foods. Telling someone you are eating yogurt and blueberries because you love them and they remind you when you used to pick them with your Grandpa just sounds more fun that because it will help you lose weight.

So have you used any of these??? It’s okay, me too. Here’s to a smooth-sailing 2013!!