Backup Plans

We, as humans, are often very bad a predicting how things will be in the future.

Even smart people:

In 1998, Nobel-prize winning Economist Paul Krugman said this about the internet:

“The growth of the Internet will slow drastically. By 2005 or so, it will become clear that the Internet’s impact on the economy has been no greater than the fax machine’s.”

Oops. Not quite.

Even Wilbur Wright, in 1901, predicted that “Men would not fly for fifty years.”

That was two years before his historic airplane flight at Kitty Hawk.

So accepting the fact that we are pretty poor at predicting what our lives will look like in the future is a very good strategy.

Things change at a moment’s notice. Life happens. Schedules change, kids get sick, traffic makes things less predictable.

Planning is still important, but in order for us not to lose our minds every time things go….unexpectedly, we need to hold our plans loosely,

AND HAVE BACKUP PLANS IN PLACE.

It’s easy to put this into practice when it comes to exercise and nutrition:

If we want to become more resilient and make progress on our goals, we need to accept that our lives will rarely go according to the plan, so we must have a Plan B!

Making Backup Plans

Here’s what that might look like in practice:

“I plan on working out at 5:30PM on Monday/Wednesday/Friday, but I fully expect one of those dates to get screwed up because of work. So, I have a backup ‘home workout’ plan I can do in my garage on those days.”

“I have my meals planned for the week, but I expect some of my meal plan to get blown up by my kid’s surprise after-school schedule. So Plan B is I know exactly what I’m going to eat if I end up having to hit a drive thru instead.”

“I am trying to reach this goal weight by this date, but I know that everything will always take longer than expected, so I won’t get impatient and instead just keep my focus on what needs to get done that day.”

So this is my suggested homework for you today :

• Are you holding onto a plan for yourself that gets completely derailed every time things don’t work out as expected?
• Can you make an alternative plan for when things inevitably don’t go how you predicted?
• Is your current plan solely based on some future scenario, instead of being open to the possibility that it’s not going to go like you hope or plan?

The sooner we can accept that our predictions probably won’t pan out, the sooner we can get to work on our Plan B’s for when our predictions don’t happen!

As a busy parent juggling a job and family responsibilities, it’s essential to have backup plans for your exercise and nutrition intentions. Life is unpredictable, and even the best-laid plans can go awry. Having a backup plan ensures that when things don’t go as expected, your workouts and meal planning don’t get derailed. Let’s explore some practical tips to help you stay on track, even when life throws you a curveball.

Embrace Flexibility in Your Exercise Routine

One of the key elements of maintaining a consistent exercise routine is flexibility. As a parent, your schedule can change at a moment’s notice, so it’s crucial to have alternative workout options. Here’s how to do it:

1. Shorten Your Workouts: If you planned a 60-minute gym session but find yourself short on time, don’t skip the workout altogether. Opt for a quick 20-30 minute home workout. High-intensity interval training (HIIT) is a great option because it’s effective and time-efficient.
2. Incorporate Family Activities: Turn family time into exercise time. Go for a bike ride with your kids, play a game of soccer in the yard, or take a brisk walk together. Not only will you get your workout in, but you’ll also spend quality time with your family.
3. Home Workout is Plan B: If you can’t make your training session, at least get in a little work in your garage or living room. Work out at home instead of the gym!

Plan for Nutrition Success

Meal planning is another area where having a backup plan is essential. When your day doesn’t go as planned, it’s easy to resort to unhealthy convenience foods. Here’s how to ensure you stay on track with your nutrition goals:

1. Prep Ahead: Spend some time each week preparing healthy meals and snacks. Portion out fruits, vegetables, and proteins so you can quickly grab them when you’re in a rush. Consider cooking larger batches of meals and freezing portions for later use.
2. Stock Healthy Staples: Keep a variety of healthy staples in your pantry and fridge. Items like canned beans, frozen vegetables, whole grains, and lean proteins can be the foundation of a quick and nutritious meal. Having these on hand means you can whip up something healthy even when you’re short on time.
3. Smart Snacking: Prepare a stash of healthy snacks that you can take with you on the go. Nuts, seeds, fruit, yogurt, and whole-grain crackers are excellent options. This way, when hunger strikes, you’re not tempted by less healthy choices.

Backup Plan Mindset

Beyond the practical strategies, having the right mindset is crucial. Here are a few tips to keep you motivated:

1. Be Kind to Yourself: Understand that not every day will go perfectly. If you miss a workout or indulge in an unhealthy meal, don’t beat yourself up. Acknowledge it, learn from it, and move on. Consistency over time is what matters most.
2. Set Realistic Goals: As a busy parent, setting achievable goals is key. Break down your larger fitness and nutrition goals into smaller, manageable steps. Celebrate your successes, no matter how small they may seem.
3. Stay Positive: Focus on the progress you’re making rather than the setbacks. Keep a journal of your workouts and meals to track your achievements and identify areas for improvement.

Community and Support

Finally, don’t underestimate the power of support from others. Join a local fitness group or an online community of like-minded individuals. Share your challenges and successes, and lean on each other for motivation and accountability. A personal trainer is pretty much the best option for support, motivation, and having a knowledgeable professional in your corner.

Remember, having a backup plan for your exercise and nutrition intentions isn’t about perfection; it’s about resilience and adaptability. Life will always be busy and unpredictable, but with a solid Plan B, you can stay committed to your health and well-being. Keep pushing forward, and know that every small step you take is a victory. You’ve got this!