Key to Success: Always Have a Backup Plan

We are scheduled to run the Peachtree Road Race tomorrow, a 10 K run that is an Atlanta institution. The good news? The normal highs in the 90s have been replaced with temperatures in the 70s. The bad news? It may be more of a swim than a run.

As long as the race is not canceled, we will be there. We’ll adjust to the weather by wearing our Vibrams that don’t get soggy and making sure that we bring hats made of quick dry fabric to try to keep the downpour out of our eyes. In this case, the backup plan is to continue with the race just modify our clothing.

Whenever I’m asked for the keys to succeeding in any health or wellness initiative, having a backup plan is always the first strategy that comes to mind. It’s easy to make promises to yourself:

I’m going to walk at least 3 miles every day.

I’m going to eliminate all sugar from my diet.

I’m going to do an hour of yoga every day.

I’m going to prepare all my meals for the week on Sunday.

But what happens when life intervenes?

I’m going to walk at least 3 miles every day.

There’s a thunderstorm during your walking hour.

I’m going to eliminate all sugar from my diet.

You’re invited to a birthday party.

I’m going to do an hour of yoga every day.

You’re sick and the thought of down dog makes you nauseous.

I’m going to prepare all my meals for the week on Sunday.

You went on a weekend trip and didn’t come back until Sunday night.

Without a backup plan, these speed bumps become stop signs. In the moment, it is easy to allow yourself to become derailed and discouraged. If, however, you think ahead and brainstorm (okay, maybe not the best word with the current weather situation in the SE!) potential roadblocks and their solutions, it makes it easier to adjust on the fly.

I’m going to walk at least 3 miles every day.

There’s a thunderstorm during your walking hour.

Possible backup plans: do an exercise video, go to the gym, walk the hallways at the mall, locate an indoor track, go to an indoor trampoline park

I’m going to eliminate all sugar from my diet.

You’re invited to a birthday party.

Possible backup plans: eat beforehand so that you’re not hungry, bring a dish to share that also meets your needs, only attend for the non-food portion of the festivities

I’m going to do an hour of yoga every day.

You’re sick and the thought of down dog makes you nauseous.

Possible backup plans: do a restorative yoga session that uses props and gentle poses, meditate instead, take to time to locate a new yoga class or video and commit to it on the day you feel better (i.e. cue the video or make a reservation for the class)

I’m going to prepare all my meals for the week on Sunday.

You went on a weekend trip and didn’t come back until Sunday night.

Possible backup plans: prepare meals the week before that can be frozen and thawed, trade cooking duties for the week with a friend, choose very easy recipes with nonperishable items that can be purchased beforehand

Of course, there will always be times when something will not work, no matter how many backup ideas you have. That’s okay. The idea is to think outside the box so that you don’t give up when you can go around. The more backup plans you have, the more likely you will be to establish a new, healthy habit in your life.

As for me, I plan to run the Peachtree tomorrow. Now, I need to plan what I’ll do if the lightening or flooding puts a halt to the event. Maybe snorkel instead?:)

English: 2007 peachtree road race crowd shot (Photo credit: Wikipedia)

 

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How I Got Abs in My Thirties

Rectus abdominis muscle (Photo credit: Wikipedia)

Throughout my twenties, I tried in vain to develop six pack abs. I did hours of aerobics and endless crunches. I ate healthy and watched my portions. Although I was a healthy weight, the defined abs I wanted remained elusive.

 

Until my thirties.

 

Soon after my thirtieth birthday, I made several changes to my diet and exercise routine. Much to my surprise, those changes led to the abs I had always desired even though I started spending less time in the gym and grew more lax on my diet.

 

So, if defined abs are in your dreams, give these six tweaks a try. You just might start looking forward to bathing suit season!

 

Cut it Out

One of the most drastic changes I made was cutting gluten out of my diet. This was way before it was fashionable; I made the decision based on how my body responded to the protein that is found in wheat, rye and barley. If gluten does not bother you, then there is no need to eliminate it. However, it is worthwhile to check to see if your body responds negatively to gluten, dairy or soy, three common food groups that cause bloating and inflammation.

 

Drink it Down

I also swapped my morning oatmeal for a green breakfast smoothie, made with fruits, greens and protein. I found that this exchange painlessly led to a slight reduction in daily calories while sustaining energy levels and avoiding hunger. Furthermore, the smoothies are filling without being heavy, making it easier to consume one prior to a workout.

 

Run! (Photo credit: steve.garner32)

Speed it Up

My life became busier as I entered my thirties. I had less time to spend in the gym so I looked into ways to ramp up my workouts while shortening their duration. High intensity interval training (HIIT) was the answer. I incorporated outdoor sprints (100 or 200 yards for 8-15 repetitions), Tabata sprints on the elliptical (4 minutes of unbelievable intensity!) and kettlebells into my routine, replacing longer workouts with intervals twice a week. HIIT helps to shred fat from the body while maintaining muscle mass. It’s win-win.

 

Put it Together

Still on a quest to save time, I made some changes to my gym routine as well. Gone were the multiple exercises per body part. Instead, I utilized more compound, full-body movements such as squats, lunges, pull-ups and push-ups. These shave time off your routine and have the added benefit of strengthening your core as you train everything else. I also ramped up the resistance so that I was challenging all my muscles, including my abs.

 

Cucumbers Español: Pepinos Português: Pepinos (Photo credit: Wikipedia)

Crunch it Up

I no longer do endless crunches in the gym but now I pack plenty of crunch in my lunchbox. I pack a large portion of cucumbers (vinegar, salt and pepper), tomatoes (technically not crunchy, but still satisfying) or watermelon for a snack each day at work. I find that the large volume and high water content helps to stop the grumbles while the chewing satisfies me and keeps me away from the chocolate dish. Well, sometimes, at least!

 

Stretch it Out

The final modification I made to my routine was the addition of power yoga. This practice helps to tighten and stretch the entire core as you work to balance the body. Yoga also has the additional benefit of improving breathing and posture, helping to improve your appearance and, even more importantly, how you feel.

 

Just because you are in your third decade or beyond does not mean that you cannot improve your body for the better. You never know, your own abs may be hiding just around the corner!

Taking Out Your Mental Trash

Meditation (Photo credit: Moyan_Brenn)

We are all too aware of what happens if we neglect to take out the garbage in our homes: the cans overflow, the flies move in, and the offensive odors soon become overpowering. Few of us can ignore these powerful signals for too long, and we clean out the debris, again making the home a pleasant and habitable space.

Immaterial objects in our lives can also outstay their welcome. Do you have any habits, thoughts, or coping mechanisms in your life that are no longer serving you? Examine your inner home and think about how you can best reduce your emotional clutter.

Recycle: Take your old patterns and thoughts and change them into something new and useful. Read the rest on MindBodyGreen:)