I can assure you with relative confidence that today will not go as planned.
Someone will interrupt your productive time. You’ll get distracted from your task at hand. Your work will take longer than expected. Someone else will be using the piece of equipment that you need at the gym. You’ll forget your prepacked lunch.
In the immortal words of John McClain…
You’ve got two choices. You can succumb to fate and give in, or you can go with your contingency plan.
For almost 2 years now, I’ve been hanging in and around single digit body fat. I don’t offer this as a humble brag, but rather, an indication of how consistency plays into your success in transforming your body, overcoming pain, and generally having the life you imagine possible.
Rest assured that things didn’t go as planned over the last 2 years.
I forgot my lunch too many times. I missed a couple of workouts (maybe more than that). I had to travel a few times which disturbed by schedule. I ate too much on several occasions.
However, I overcame the known and the unforeseen circumstances with contingency plans.
I forgot my lunch
I have fall backs or “nutrition audibles” as Dr. Mike calls them. My go to lunch when I’m in a pinch is hardboiled eggs and cashews. I actually enjoy this regularly anyway. Most grocery stores have hardboiled eggs ready and waiting. Nuts and seeds are easy to carry. I’ve also relied on chicken jerky during travel times or when I’m hunting for a protein source for a meal.
I ate too much
I used to beat myself up about this. Every once in a while, I like to relax and not worry about calorie counts and macronutrient profiles. We call it Thursday night at our favorite Mexican restaurant with the Family. Occasionally, I have to put an intern in their place in regard to an eating contest. I’m 2-0 by the way.
When I know that I’m going to relax my eating habits for a meal, I’ll plan a little ahead and eat a little less during the day to give myself some extra calories to play with for dinner. I may compensate a little the next day as an alternative strategy. Basically, I’m looking at long-term averages over the acute one meal scenario. I’m not looking for perfect. Perhaps more of an “A-minus” on the grading scale. Just do a little damage control and not get bent out of shape about it.
I don’t have a gym available
If I know I won’t have time to get to the gym or there’s simply just not one available when I travel, I still have body weight and simple movement at my disposal. Push-ups, squats, lunges, jumping jacks, resets, breathing exercises, etc., can still be completed even if it’s just a short workout in my hotel room.
I’m out of time
It usually take me about an hour-ish to complete my typical workout from start to finish. If I’m short on time, however, there’s no way I’ll get everything completed as planned. That’s no excuse for not getting some work done however. My workouts are designed with priorities in mind. The most important and impactful elements of my program come first in the workout. Resets and movement-based activities come first, then primary exercises that maintain muscle mass and stress tolerance, then secondary and supplementary exercises. By arranging things in this manner, I can adapt my workouts to the time available and still be productive.
The key is to have your contingencies ready to implement when they are necessary. It is the consistency over the long-term that will ultimately bring you success.
Get out your notebook and start planning your contingencies. Today may not go exactly as planned.
Get started on your pain-free comeback to the gym today
