PERRY BUCHANAN: Feel free to restart your 2017 resolution

With just three weeks into the New Year, you may feel you have already failed at your fitness resolutions. You mapped out an amazing plan, but soon you may have realized you were unrealistic in your expectations, or life simply got in the way of making it happen. For a lot of us here in Albany, one of the worst storm disasters we have ever witnessed welcomed us into the New Year. Whatever the case, you need to have a contingency plan instead of just scrapping your goal as is most often the case.

With a fitness plan, just as in life, it is always good to have a backup plan in place when your intended plan goes awry. Even without a tornado hitting or 85 mph winds, the best designed plans can fail for many reasons. The same as traveling with my GPS and friendly traveling partner, Siri, a backup plan is just a different route to reach your destination. It allows you to zig when you can’t zag. Your backup plan can also be a completely different goal if you determine your original goal was unrealistic. If you have backup plans for other life situations, why don’t you have one for getting healthy? Far too many people fall into the all-or-nothing syndrome when it comes to sticking to their exercise and diet plans.

When you have a specific plan to follow for your diet and exercise, you have to anticipate days of bad weather, afternoons where the gym is overcrowded, and nights out with your friends where the meal choices are less than optimal. Put enough effort into your workout and diet contingency plan, adjust your strategies accordingly, and no last minute change will cause any problems.

Here is a list of some of the most common excuses why you cannot stick to your plan, and some backup strategies to counter the excuses. On a side note, one positive that may have come out of our current inconveniences caused by the severe storms is that we may have been forced to watch less TV, giving us more time for positive actions. On average, we spend over 10 hours per week watching TV and complain we don’t have enough time to work out. Some excuses are legitimate, some are not. Use these tips to help create your backup plan.

When you’re forced to miss workouts due to holidays or unplanned circumstances, just call it a rest day, and focus on mobility and stretching through the day. Your body needs rest days occasionally regardless of your goals and workouts. Most athletes schedule these layoffs into their programs.

If your favorite exercise machine or piece of equipment is being used, have a backup. Every exercise has dozens of alternatives. Rather than waiting around for the perfect equipment in a busy afternoon at the gym, just make a few adjustments with alternate choices. When in doubt, keep moving!

If your work schedule is taking all your time, you can find another section in the day to squeeze in a quick 20- to 30-minute workout, like a lunch break, or a 10- to 15-minute walk after a meal. Reschedule your program to a different time of day if need be. Change the time you train to a non-rush hour time. Find what time of day works best for you. For some, working out after work can be tough, but it is a great stress reliever. There are many who start their day with a workout. Chances are you will not have a conflict that pops up at 5 or 6 in the morning, and you can complete your workout as planned. For the too early excuse, it is only early if you go to sleep late.

Going out to dinner at a restaurant with friends? Make sure you pick an alternative in case your planned meal isn’t available. Substitute fresh veggies for your side, ask for grilled over fried, and do the best you can. If you have to travel, prepare and pack your own snacks. If you’re stuck and you know you’re going to eat poorly, then you need to plan accordingly.

It’s all up to you now. What is your backup plan? After getting off to a rocky start, with a little planning and preparation, 2017 really will be your year.

Perry Buchanan, owner of PT Gym, is certified as an Exercise Physiologist through the American College of Sports Medicine, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Email him at [email protected]. Follow @ptgym on Twitter.