Lose the “All or Nothing” Attitude
So let’s say that you had a super long and stressful day at work on Monday and by the time you were out of your office, you decided you were just too tired to go to the gym, you also decided that you were exhausted and there was no way you could even go on a 10 minute run or do a workout at home. Instead you decide to watch TV that evening!
Then Tuesday rolled in and you had made up your mind to take a spinning class before you went to work, but you got the worst traffic on your way and missed your class.
By the time it was Wednesday morning, you start convincing yourself that your entire week has gone to hell, as far as exercise goes and that you will get back on track the following week. A lot of times people feel that missing exercise has already ruined their plan to be healthy and decide to eat unhealthy too! And this is how the vicious cycle of self-sabotage begins…
What can you do to stop this?
1. You can exercise for 10-15 minutes even on that super busy, super stressful day! It really isn’t that much time and I promise you that you will feel so much better and on track once you squeeze in that run or do a quick home workout before going to work, at your office or before going to bed.
2. Let’s say that didn’t happen and you just could not workout that day, then stop feeling guilty and think about making tomorrow better. Remember that everyday is a new beginning and a new chance to do better.
3. Stay in the positive mindset. As soon as you start the shame game of putting yourself down for not sticking to your plan, you start attracting negative energy, so keep yourself in the positive zone. Listen to an inspirational podcast, read a good book or call a friend who will support and encourage you.
4. Last but not the least, remember that eating plays a major role in how you look and feel, and so don’t punish yourself further by eating unhealthy food. In fact, think about how you can compensate by eating a healthy, nutritious meal if you didn’t get a chance to exercise that day.
LOSE THE “ALL OR NOTHING” ATTITUDE!
Here’s a quick workout you can do at home or in your office if you have access to a Swiss Ball/Exercise Ball. Do a 5-minute jog to warm up before you begin.
1. Swiss Ball Wall Squats / 15 reps / Repeat 3 times
– Place the ball between the wall and your lower back, walking your feet out a couple of steps.
– Lower your body in a squat position as you support your back by pushing against the ball.
– Make sure your knees do not cross your toes when you squat.
– Straighten your legs, keeping your weight over your heels to return to standing position.
2. Swiss Ball Hamstring Curl / 15 reps / Repeat 3 times
– Start by lying on your back with your hands by your side and your heels on the Swiss ball.
– Contract your abs and glutes
– Lift your hips from the mat and bend your knees moving the ball closer to you.
3. Swiss Ball Front Plank / Hold for 60 seconds / Repeat set 3 times
– Start by sitting on your knees with the ball in front of you.
– Place your elbows on the ball and put your palms together.
– Then lift your Glutes away from the floor and engage your core to get into a plank.
– Maintain a neutral spine.
