Life has this sneaky way of sneaking in and throwing curve balls left and right. Life will always happen. There will always be a busy day at work or with family problems or highs and lows in the relationship or sick children. As soon as conflicts arise, it appears that health and fitness routines get mixed up. We are looking for comfort food or just don't feel like moving. These are the things that help us to stay clear and balanced in body and mind! So what do we do when conflicts hit us in the face (and this happens to everyone when you read this – you are not alone)? Avoiding the conflict does not make sense because we cannot always control what lies ahead. To stay on the right path, you need to figure out how to navigate through all the problems.
I think we so often approach health and fitness goals with an "all or nothing" attitude. For example, you might think your day is ruined because you deviated from your diet with an unhealthy meal or snack. Or you decided not to exercise today because you were unable to complete the 60 minutes you planned. Instead of doing something, you may have chosen nothing at all. You gave up clean food for 30 days on the second day. Does any of them sound familiar? It doesn't have to be all or nothing and something is better than nothing. My tips below may give you a perspective on how to achieve your health and fitness goals, even if life throws a curve ball at you.
My philosophy is nourish, exercise, mindset. If we can work to nourish our body, move it mindfully, and maintain a healthy posture, we can work a little better day by day, week by week, month by month, and eventually learn the healthy habits that we need achieve the balance of the whole body.
Concentrate on one small thing at a time. Just start and work from there. Don't expect to change your eating habits overnight. Small changes made day by day, week by week, etc. can make really big changes. So pick a small nutritional action and practice it for a week or two before adding a new change.
Examples: Work on portion control (without taking food quality into account), add a colored food to every meal, take 15 minutes to prepare tomorrow's healthy food, or skip your sugary snack after dinner ( exchange it for a healthy alternative). You could eat slowly and chew your food completely, or focus on balancing your meals so that you have protein, carbohydrates, and fat with every meal. Omitting processed foods at one or two meals a day is also a great option. These are just a few examples, but it's up to you to figure out what little step you can take to improve your diet.
Use the time you have. Carve space in the small pockets of your time. We are fixed on time so often that we don't notice that a bit is always better than nothing. For example, it is so easy to think that you need to exercise for 30 minutes to 1 hour. Wouldn't 15 minutes of training be better than nothing? The answer is yes! So push in what you can if you can.
Become unconventional. Maybe you don't have time for a "workout". Do what you can with what you have. Maybe that day you will take the stairs instead of the elevator. Park in the parking lot furthest from the building (gasp!) To take additional steps. Stand up from your desk and walk around for one minute every 15 or 20 minutes. Walk around the playground with your children. The movement does not always have to take the form of a 30-minute HIIT workout. It can move and be active – outside or inside. What are the ways you can get more exercise?
Move with care. Pay close attention to your body and what it is trying to tell you. Your body and energy levels fluctuate from day to day. So benefit from stronger workouts when you can, and contribute to active relaxation, easier workouts, or even yoga or stretching when needed.
Do not give up. Do not throw in the towel if you eat properly and move your body. It seems easy to choose "all or nothing", but it is not necessary. Something is always better than nothing. Do not put yourself down! Life ebbs and flows for everyone. See where you are and what you can get to work now.
The most important thing is to honor where you are. Only you know what you are capable of at this point in your life. Make sure the little steps you take are 100% doable for you and your lifestyle. Small steps over time can lead to big changes.