I don’t have much to report this week. I am staying the course and making the kind of progress that is not reflected on a scale or measurements. I have been dealing with a recent bout of depression. While my depression does affect my progress, I refuse to let it be another excuse. I am working on getting mentally healthy while continuing to make better food choices more times than not while making sure I move my body.
With that being said, I have had plenty of time to reflect on what has prevented me from reaching my goals in the past. Time after time it comes back to self-sabotage. I set my self up to fail before I even truly get started. Not this time. Nope! I even put together a list to remind myself and hopefully help you prevent the same cycle.
5 Ways to Sabotage Your Get-Fit Journey
1.) Setting Unrealistic Goals: We have all heard this one but for some reason we think it doesn’t apply to us. Time and time again I have gauged my success by a number on a scale but being fit is so much more than a number. Although hitting a target weight is an acceptable end goal we need to have several small goals to reach along the way. For example: spend the first week writing down everything you eat, commit to drinking 8-12 ounces of water every day, move your body three times a week, etc. None of these goals can be measured on a scale but they do set the foundation for your success.
2.) Starting Over and Over and Over Again: If we had the discipline to stay the course we would not be living in our before bodies. This means we will have set-backs. It’s how we handle those set-backs that matter. For me, once I miss a work-out or eat a bag of chips I vow to start over tomorrow or Monday or next week or next month or next year. Wouldn’t it make more sense to just chalk up our set-back, dust our self off and stay the course? No need to start over if we just accept our down slide as part of the journey and continue moving forward.
3.) Rewarding Every Workout: For most of us working out takes a great deal of motivation, especially if we are teetering on the starting line. This is why we think we deserve a reward when we do manage to work-out. Let’s just be honest and acknowledge the reward is normally frosted with sprinkles and has more calories than what was just burned off. I think rewards are a great motivator. However they should be used when you reach milestones not after every work-out. It kind of defeats the purpose, right?
4.) Too Much Too Fast: I have this tendency to think I should be able to do as much as I used to do before I gained my extra weight. The truth is I gained the weight by being sedentary (while I shoved junk into my mouth) so my physical capability is nothing like it used to be. I get on the treadmill and tell myself I will only run one mile. Five miles later I get off and am unable to move for two weeks. The same is true with food. I will restrict everything causing me to quickly fail which leads to me starting over again. Repeat after me: slow and steady wins the race.
5.) Comparing Yourself to Others: Why is it I could feel on top of the world about my progress but as soon as I see someone who is progressing faster or, let’s be honest, looks better I instantly feel like a fat slob? We are all on our own journey. We are all dealing with our own individual issues. We get to go at our own pace. Instead of comparing ourselves to others we should congratulate our peers on their journey and celebrate our own progress. So stop it. Stop it right now!
Do you fall into the self-sabotage trap? Do you have any others to add to the list? Do you solemnly swear not to commit one of the five self-sabotaging practices?