{"id":19215,"date":"2016-05-07T10:57:25","date_gmt":"2016-05-07T17:57:25","guid":{"rendered":"http:\/\/www.british-weekly.com\/?p=19215"},"modified":"2016-05-07T10:58:39","modified_gmt":"2016-05-07T17:58:39","slug":"six-common-self-sabotage-excusesand-how-to-defeat-them","status":"publish","type":"post","link":"https:\/\/www.british-weekly.com\/?p=19215","title":{"rendered":"Six Common Self Sabotage Excuses\u2026and how to defeat them!"},"content":{"rendered":"

Health & Fitness with Ricky Parcell<\/h4>\n
    \n
  1. \u201cI don\u2019t have time to exercise.\u201d<\/strong><\/li>\n<\/ol>\n

    You may be busy, and you may have a lot of responsibilities, but we all have the same amount of time \u2013 all the time there is: 24 hours a day. The truth is, getting things done is not about time available, it\u2019s about priorities \u2013 the choices we make about what is most important to us. We have to MAKE time. The best way to make exercise and nutrition top priorities today is to make health your highest value in life.<\/p>\n

    Remind yourself every day that all the other stuff you were so busy about means nothing without your health. Self-care has to be your number one priority, because without your health, you can\u2019t take care of anything else, including your job, your business or your own family.<\/p>\n

      \n
    1. \u201cI injured my (blank) so I can\u2019t exercise at all.\u201d<\/strong><\/li>\n<\/ol>\n

      \"fit-lady\"I could never understand how something like a foot injury, could lead someone to believe they can\u2019t do any exercise at all, or even more bizarre, that they can\u2019t follow a healthy diet plan either. Naturally, some injuries can lay you up completely, and you should always follow the advice of your doctor. However, many common injuries are localized. For example, knee, shoulder, ankle or elbow pain may prevent activity around those joints, but not necessarily in the rest of the body! The remedy is to ask yourself, \u201cWhat CAN I do?\u201d If your arms hurt, work on your legs. If your back\u2019s giving you pain, try yoga or swimming.The list is endless.<\/p>\n

      3.\u201dI have to eat 100% clean food to get results.<\/strong><\/p>\n

      In a word, this attitude could be described as dietary \u201cperfectionism.\u201d In striving to be 100% perfect on a nutrition program, you often fall prey to the psychological truism that you tend to crave what you\u2019re not allowed to have. Trying to eat \u201cclean\u201d 100% of the time, or be \u201cperfect\u201d on your diet is usually a recipe for failure. Depriving yourself of foods you enjoy is not only unnecessary, it\u2019s actually counter-productive to your long term success and happiness. For example, pledge to yourself that you will eat mostly unprocessed, nutrient-rich foods 90% of the time. The other 10% of the time is for your \u201cfree meals\u201d where you eat anything you want.<\/p>\n

      That 10% is your psychological release valve. without it, the pressure of deprivation will build up and a binge is almost inevitable.<\/p>\n

       <\/p>\n

        \n
      1. \u201cI cheated on one meal and ate junk, so my entire day is blown!\u201d<\/strong><\/li>\n<\/ol>\n

        Many people see one diet mistake as a reason to give up on their entire day or even more strangely, as an excuse to binge. Why? Because their brain is in all or nothing mode. Their day wasn\u2019t perfect, so their focus instantly shifts to starting over tomorrow.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 There are two simple fixes for this. The first fix is if you slip off track JUST GET BACK ON! And do it as quickly as possible. Not tomorrow. Not on Monday. Today. Your new affirmation is, \u201cI\u2019m only one meal away from being back on my plan!\u201d The second fix is to establish, in advance, a compliance rule as I mentioned above. When you understand that you can get great results from eating nutritious food 90% of the time, then if you mess up a meal or two, you know that won\u2019t make or break you.<\/p>\n

          \n
        1. \u201cI messed up this week, so I have to start the whole program over again!\u201d<\/strong><\/li>\n<\/ol>\n

          To avoid falling prey to the \u201cstart the whole program over from scratch\u201d attitude, remind yourself that just like slipping up for one meal does not ruin a whole day, an entire day or weekend off your plan does not ruin an entire program or training phase. Even if you really did lose time, like a whole week sidetracked from your plan, a three or four month goal gives you plenty of time to compensate. \u00a0Remember what David Beckham once said, \u201cDon\u2019t give up at half time. Concentrate on winning the second half.\u201d<\/p>\n

            \n
          1. \u201cI didn\u2019t meet my deadline, so I failed to reach my goal and I\u2019m a failure!\u201d<\/strong><\/li>\n<\/ol>\n

            The \u201cI didn\u2019t reach my goal on time, so I\u2019m a failure\u201d attitude is an especially dangerous one. That\u2019s because some people take what could be an important learning experience, and not only call it a failure, but also generalize it to their self-image and identity. If you choose, you don\u2019t have to accept a missed deadline as failure at all. You can re-frame it like this: If you don\u2019t reach your goal in the time frame you initially set \u2013 you didn\u2019t fail, you just under estimated your completion date. A famous sports coach once told me, \u201cWe didn\u2019t lose the game, we just ran out of time.\u201d Think about that!<\/p>\n

            \u00a0\u00a0\u00a0\u00a0 The good news is, though you can\u2019t always control all your circumstances, you\u2019re always in control of your attitudes!<\/strong><\/p>\n

             <\/p>\n

            Written by Ricky Parcell<\/strong><\/p>\n

            Partner and Mind\/Body Program Creator \u00a0– www.thebodycamp.com<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

            Health & Fitness with Ricky Parcell \u201cI don\u2019t have time to exercise.\u201d You may be busy, and you may have a lot of responsibilities, but […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[19],"tags":[],"class_list":["post-19215","post","type-post","status-publish","format-standard","category-best-expat-blogs"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=\/wp\/v2\/posts\/19215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=19215"}],"version-history":[{"count":2,"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=\/wp\/v2\/posts\/19215\/revisions"}],"predecessor-version":[{"id":19226,"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=\/wp\/v2\/posts\/19215\/revisions\/19226"}],"wp:attachment":[{"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.british-weekly.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}