The 2nd 12WBT Pre-Season Task is to list all the excuses you use to avoid exercise/not stick to your diet/plan etc. etc.
Michelle did a really useful video and explained the different types of excuses we use.
So for this task, I'm listing all my excuses, why they aren't a "real" excuse, and what I can do to overcome them.
INTERNAL EXCUSES
The Excuse: I'm too tired
Why I use it: At the end of last year, I was diagnosed with sleep apnea, (which ironically enough, is not related to my weight). Suddenly, it was like I had my perfect excuse. "It's not my fault I"m always tired". "I can't be expected to get up early". Yes, I do have sleep apnea, but I have started using a special retainer which hopefully will stop my apnea episodes. (I went for another sleep test about two weeks ago, which I get for the results for in two weeks time). If it hasn’t helped, then I will need to consider getting a CPAP machine. (I'll do another post on sleep apnea and different treatments soon). My sleep specialist has suggested there could be another sleep disorder in play. I’m on the borderline between mild and moderate sleep apnea, so apparently I shouldn’t be feeling as tired as I do because of it. I think it may be a combination of sleep apnea, lack of vitamins, low iron levels etc. But apart from sleep apnea and any other medical issues, I also stay up far too late, doing nothing productive.
How to "get over it": Keep in touch with my doctors about my sleep apnea. Stick the diet plan so I’m eating a balanced diet, take iron tablets and vitamins. Go to bed earlier. Set my alarm and GET UP when it goes off. Realise how much time I waste in the day and how that could be put to better use.
The Excuse: I'm don't have THAT much weight to lose / I look okay etc.
Why I use it: I have already lost a lot of weight, and now I am in my healthy weight range. I wear fairly small clothes (I'm very short so even at my heaviest when I was obese, I was only a size 12-14). People I work with say that I don't need to lose more weight.
How to "get over it": Remember that it's how I see myself, not how others see me. Acknowledge that I have come a long way but I'm not at my end goal, and in the past that has what has caused me to start putting weight on again, feeling like I have never achieved the final hurdle. Pull out the clothes I want to fit into, and also my "fat pants" to remember I never want to go back to my heaviest weight. Also keep in mind I'm not doing this just to lose weight, but also to increase my fitness and improve my health.
The Excuse: I'll start tomorrow.
Why I use it: Because I don't want to face the challenge ahead.
How to "get over it": Repeat to myself "Tomorrow never comes"!
EXTERNAL EXCUSES WITHIN MY CONTROL
The Excuse: I'm busy at work.
Why I use it: I have a full-time job as well as doing some consulting work, and am working on my PhD.
How to "get over it": See the "I'm Tired" excuse - I will get home and waste a lot of time. Yes, occasionally there will be days where I work 12+ hours, but these are few and far between. If I don't feel I have time to go to the gym, put on my sneakers and go for a jog outside - some exercise is better than none!
EXTERNAL EXCUSES OUTSIDE MY CONTROL
The Excuse: Family drama/illness
Why I use it: Last year and continuing this year, there was a lot of drama/illness in my family, and this is one of the main reasons I didn't successfully complete Round 1. This did mean at times I couldn't exercise (e.g. because I was at a hospital / interstate / court (yes it was quite messy). But in reality, that time was limited, and it was more I used the stress of it all to avoid exercising and not worry about my diet.
How to "get over it": Accept there are things I cannot change and stressing about things will not help. There are times when you have to put yourself fist. Remember that exercise helps stress! Don't fall into the trap of "I had to miss a training session/exercise class, I may as well give up". If I do have to miss a class, make sure it is just that - one class!
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