“He who trims himself to suit everyone will soon whittle himself away.” ~Raymond Hull
What does overextending yourself look like? It resembles lunch on your lap, misplaced keys and wearing your shirt inside out. It looks like an elastic band that’s about to snap, and you can already anticipate the sting. Obviously, if you want to avoid the pain, it’s best you learn how to release the tension.
You need to hear this: if you’re being flung in every direction, then you’re not really following through on anything or doing anything particularly well.
Your internal foundation will be shaky; health, money, relationships and work will eventually crack. What’s even worse than that is the speed with which your life will fly by without enjoying all the simple moments, these moments which are your life.
We are all busy–relationships, kids, work and friends, and it’s good to be a go-getter, but when your Martha Stewart persona has been replaced with a frenzied Wile E Coyote, things are about to blow up.
Consider this scenario: The shrill voice of your good friend booms through the phone complaining about the stress of planning their exotic European vacation. Wait a second–what did she just say? Did she just say she needs you watch their dog? That’s right, the 120 pound Marley-and-Me replica; the one that chews, drools and tries to hump your sweet golden retriever.
The last ounce of energy has just been sucked out of you.Advertising
Okay, stop right there!
It’s okay to admit that you can’t take this on right now.
If you agree to babysit the Marley-and-Me devil, you will resent your friend for it. You will silently curse the nerve of her to drop this responsibility on you when you are in the middle of a major work project. This is going to strain your relationship.
Your family will take the brunt of this decision.
How will you respond? My bet is in two weeks time, you’ll be chasing Marley off your poor retriever with a broom.
We have a choice on how to respond to others’ demands. We are under no obligation. Our first priority must be our own needs.
I know you want to be helpful and agreeable. You likely hate conflict and have no idea even how to say NO. And I know that most of all, you don’t want to lose out on opportunities.Advertising
If we don’t recognize and satisfy our own needs then we are no good to anyone else. Like the elastic you will eventually snap. And then you’ll be of no use to your kids, work or your friend’s dog.
If any of this sounds like you, then you need to make some changes.
1. You spend time worrying about time.
This is the first clue. If you stress about even a five-minute change in schedule, jump right down to the solutions. You are overextended.
2. You eat on the go.
The last time you sat down for a proper meal was the family Thanksgiving dinner. Really?
3. You’re not getting enough sleep.
You’re so tired that all you can think about is sleep, but ironically, you’re so busy that you don’t get enough sleep. When you do blindly fall into bed at night, you wake up at the witching hour, compiling to-do lists while wrestling with your pillow.
That’s right, you’re starting to resemble a zombie.
4. You don’t have time for friends, favors or hobbies.
You haven’t seen your friends in months, haven’t had time to phone your siblings in weeks and can’t even remember the last time you did something spontaneous.Advertising
If you’re starting to resent people asking for favors, it might be time to consider cutting back.
5. Your Health.
Are you experiencing muscle tension, back aches or insomnia? While these symptoms could be from a number of issues, overextending yourself will cause stress, which we all know is the big “silent killer.”
6. Can’t handle changes.
You want, no, let me rephrase, you need everything to go exactly as planned, and it’s not going to go as planned. One little shift and like a Jenga puzzle, it’s all going to come toppling down around you.
If you’ve crossed over into this muddy territory, you’ll need to consider making some changes.
You will need to write a list to assess what changes you can make. I know you don’t have time for lists–that’s the problem, right? Well consider taking a day off work, or wake up extra early tomorrow.
Start with outer changes. Maybe hire a housekeeper or a babysitter or maybe take a break from social engagements. But along with outer changes, there are also some inner changes that will need to happen.
Let’s get back to a balanced life, shall we?
1. Put you first.
Put your own needs above all others. Much like in a plane, always put your mask on first; you are no good to anyone if you break down.Advertising
You are a mother/father, wife/husband, sister/brother and friend, but these roles don’t define who you are. Do you something you love once a week. Even if its just curling up with a good book.
Stop taking life so seriously. No matter what’s happening, life will go on; stop causing yourself unneeded stress.
3. Learn how to be assertive–say NO.
Helpful hints to saying “no” without causing a rift:
- Tell them “maybe,” then take the proper time to think it over.
- Be honest and explain that you can’t commit because you have previous priorities.
- Soften the blow by saying, “I’d love to but…”
- Give them a suggestion: “I’m not the best person to help you with that because…”
4. Ignore Expectations.
Accept that what others think you should do might not be what you want or need. And that’s okay. You need to learn that what other people love, like golf or skiing, you really don’t enjoy. Don’t be afraid to be honest. Lose your “shoulds” and realize that you don’t have to do anything.
5. You’re not Perfect.
If you miss a spot on the bathroom floor, it’s okay. Being perfect can replace any sense of fun with a nagging, soul-sucking, endless effort that never gets anything quite right. Stop obsessing; perfectionism will only leave you frustrated.
6. Make yourself a realistic schedule.
Take a deep breath and focus on one task at a time. Fully complete each task before moving onto the next.
So take care of yourself today.
Take time to:
- do something that will make YOU feel happy!
What items can you streamline in your life to make things smoother? I’d love to hear from you in the comments below.
Last Updated on September 18, 2020
7 Simple Rules to Live by to Get in Shape in Two Weeks
Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.
Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.
1. Exercise Daily
It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.
If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.
Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.
If you’re a morning person, check out these morning exercises that will start your day off right.
2. Duration Doesn’t Substitute for Intensity
Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.
One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”.
This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.
3. Acknowledge Your Limits
Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.
Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.
Expect to hit a plateau in your own fitness results. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.
4. Eat Healthy, Not Just Food That Looks Healthy
Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.
The basic nutritional advice includes:
- Eat unprocessed foods
- Eat more veggies
- Use meat as a side dish, not a main course
- Eat whole grains, not refined grains
5. Watch Out for Travel
Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.
This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.
If travel is on your schedule and can’t be avoided, make an exercise plan before you go, and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.
6. Start Slow
Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.
If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.
7. Be Careful When Choosing a Workout Partner
Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.
My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.
If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.
I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.
Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.
Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.
More Tips on Getting in Shape
- 15 Tips to Restart the Exercise Habit (and How to Keep It)
- 12 Best At Home Workouts (No Equipment Needed)
- 15 Most Effective and Nutritious Healthy Foods to Lose Weight
Featured photo credit: Alexander Redl via unsplash.com
|||^||Medical News Today: 30 Minutes Of Exercise Each Day Is Better Than One Hour|
|||^||Medical News Today: What to do about a weight loss plateau|
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|||^||Nomadic Matt: THE FOOLPROOF GUIDE TO STAYING IN SHAPE WHILE TRAVELING|