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Habits of Fit People: Develop a Plan B

By: Nicole Nichols : 11/7/2008 6:43:52 AM : 54 comments

You want to be a fit person, right? That's why I'm sharing my own habits for keeping fit and staying healthy in the ongoing Habits of Fit People series.

Here's one that works for me: Developing a plan B. So why does something like this matter?

It's hard enough to get the gym or carve out a few minutes to work out at home without LIFE getting in the way. It seems like 1,000 different things happen in a single day that can throw off your plans to exercise: a sick child, a last-minute deadline at work, a traffic jam, a phone call from a friend in need—you name it. And as if these unexpected events didn't make it difficult enough, then there are the saboteurs—the co-workers, friends and even loved ones who sabotage your efforts or discourage you from following through. It's a wonder that anyone with a job, family or social life is able to exercise at all!

That's where a plan B comes in. Similar to the 10-minute rule, a plan B is something else you can do that's better than doing nothing. It's an alternative you can use when you are late for Pilates class, unable to get to the gym, or simply don't have the time for your usual workout. The key is that you have to think about it in advance, long before the interferences or interruptions come your way—that's why it's called a plan.

Here are just a few "plan B's" that I keep up my own sleeve:

  • Walking or running outside. Walking is a good alternative when I'm feeling low on energy or under the weather. Running is a great workout that I can do when I'm short on time or unable to get to the gym.

  • Workout DVDs. It's a good idea for everyone to have a few good DVDs at home. When I work late, need a shorter workout, or just feel less than enthusiastic about my usual routine, I can usually find a workout DVD at home that fits my schedule and my mood.

  • An express routine. If time is the issue, I'll fit in a shorter version of my strength training or cardio routine, usually bumping up the intensity (incline, resistance, speed, etc.) to make the most of my time. Sometimes I'll do just one set of each strength training move, and switch between each one quickly to limit downtime.

Why it works: When you plan for the unexpected, you're better able to face it and take it in stride. When you don't have any alternatives, it's easier to just give up and get down on yourself.

Do you have a plan B? If not, come up with one now! What "go to" workout can you turn to when life gets in the way?


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Comments (Scroll to end to leave a comment)

HELEN74AU
5/2/2010
2:39:10 AM

 My Plan B includes, the exercise bike, putting on some good music and dancing or a workout DVD.
54
CH33RDANC3R
8/30/2009
8:25:10 AM

 I go on cardio circuits of 5 different kinds of cardio workouts for 30 seconds each then I do 3-5 circuits.
For example I'll do jumping jacks, squat thrusts, jump rope, mountain climbers, and skaters for 30 seconds without rest then rest 30 seconds between circuits.
53
ENGLISHTEACH10
8/21/2009
7:30:45 AM

 I do appreciate the Plan B plans. I used to think that it was "all or nothing." I keep a resistant band at work (I'm a teach), and use it during my planning period when sitting and "doing nothing" (as in grading papers, etc., etc, etc.). I also took it to a seminar with me and during breaks walked around using it (probably looked silly, but that's ok). As you can see from my pic, I also have a 4-lb. weighted hula hoop, so I use that for 10 minutes when I can do nothing else.
52
NO-41_RAZZYS_PL
1/14/2009
8:32:31 AM

 Right now, my back up plan (plan B) is your 10 minute jump rope!! :)
51
FLUTTERBUGCE
11/12/2008
12:27:15 PM

 Thanks for the good advice. I need to do this and will!
50
MDTWEETY
11/10/2008
11:10:21 PM

 Great advice, thanks! I love the 10-minute rule. You can always find 10 minutes in a day.
49
FITITGIRL
11/10/2008
1:32:16 PM

 I try to keep moving when I cannot make a formal workout.. Like walking while talking to my friend or try to make more back and forths doing my daily chores.. 10 min rule is my great helper..
48
AED821983
11/10/2008
5:03:05 AM

 One of my back up plans when I can't make it to the gym is to go for a walk around the neighborhood while I am returning phone calls. I am the type of person who has pretty much any number I will ever need programed into my cell phone, so if it is business related, or something like scheduling a doctor's appointment (especially things that you know you are going to get stuck on hold for) I call while I am walking, and don't let myself go home until the matter is resolved, or I have been walking for at least a predetermined time. If I have a friend or family member call that wants to talk for an extended period of time, I ask them if I can call them back later, and then I give them a ring when I am walking. You get to kill two birds with one stone, and the distance can add up really quickly when you are focused on what the other person is saying, and not how far/long you have to go. This works well for me, hopefully it will be useful to someone else!
47
FHAMWEY
11/9/2008
11:54:11 PM

 I think that my plan B was the key to losing weight. I was always told, have a plan, exercise at the same time every day. With a husband, 3 kids and a job I always had some reason I couldn't get my "planned" exercise in or the meal I had planned fell through. When I started out I decided that sticking to a plan was not for me. I always had a plan. I planned my work out, planned my dinner but I always had a plan B. I even went so far as to have a Plan C which I called my minimum acceptable plan. I even do that now with my runs and goals. I set a goal, then a back up goal and then an if all else fails goal. What this does for me is show me that I am still working on it. It may not be at the highest level but I am still going forward. It helps me mentally to know that I am succeeding at some level. This may sound like a cop out to some but for me it works.
46
DHINSTL
11/9/2008
11:19:12 PM

 THE SPARK PEOPLE WEBSITE HAS BECOME MY PLAN B - MY REMINDER-MOTIVATOR-MY WORKOUT VIDEO @ TIMES...
45
RENEE_27
11/9/2008
8:21:38 PM

 I didn't have a plan B but what a great idea! I'll get right to it :)
44
DONEPAT
11/9/2008
3:28:19 PM

 I need more of a plan B. By that I mean, changing it up- due to weather or how I feel. The article and comments gave me new ideas! thanks!
43
BJSTRING
11/9/2008
2:45:06 PM

 I normally walk on the treadmill for cardio, but my tm is "sick" and maybe "dying", so I've been walking outside. I also have some DVD workouts that I can use.
42
TRICOTINE
11/9/2008
1:42:48 PM

 Wii Fit is my plan B!
Measuring... Measiring... Measuring... All done! ;-)
41
KIKICO
11/9/2008
12:25:34 PM

 Dancing sounds like a great back up plan! It's something I can do WITH my daughter as she LOVES to dance :) I'm sure a good 20 minutes of dancing would be a decent substitute for a missed session at the gym :)
40
SQUISHYCANDY
11/9/2008
12:16:55 PM

 Dance Dance Revolution has been my plan B since it is fun and I can play it with my kids.
39
MUDDER91
11/9/2008
10:26:30 AM

 My plan B is to turn on the Wii and do some DDR. Not such a high degree of difficulty if I won't have time to shower, and a higher level if I will. The time required is very flexible and it is something that I enjoy.

[DDR=Dance Dance Revolution]
38
PANDORA130
11/9/2008
8:47:46 AM

 I don't have a formal Plan B, but after reading this I'll try to develop one. I have a stability ball, resistance bands and a Pilates ring so I can do a few exercises no matter what happens with my day- but I don't want to fool myself into thinking that a few exercises will take the place of a regular workout, so I'll have to be thoughtful about this.
37
JIBBIE49
11/9/2008
1:10:14 AM

 I do WATP type walking while watching a TV show, since I've learned the "steps" from the videos. LOL With all the Sparkpeople work outs, I've learned to do a lot of exercises. If you have to sit with a sick child, you could do some squats by the bed, jumping jacks, lunges, etc. without leaving the room. You might even get a laugh out of the child, while doing it.
36
CRYSTALPISTOL2
11/8/2008
11:28:31 PM

 I have a peddler I keep in my living room, so if I am watching TV, I am peddling.
35
MSCHAR
11/8/2008
11:21:24 PM

 My plan is that if I can't work out at all that day I make up for it by exercising on the day that would normally be my day to not exercise.
34
MDBUTTERFLY
11/8/2008
11:58:53 AM

 I dont have a plan B but tis blog got me thinking about one. Thanks for the smart idea...I need to learn to outwit my lazy side :)
33
SONPARI1
11/8/2008
12:41:19 AM

 I usually climb stairs for 30 minutes by breaking it up into three 10-minute sessions.
32
TOWHEE
11/7/2008
7:59:00 PM

 I normally walk outside, but living in the Pacific Northwest requires that I have something to do when it's dumping outside (I will walk in a drizzle, but not a downpour). So, I have several WATP tapes I can do. I've also developed a 10 minute aerobic routine that I can do while watching TV. So I've got both a Plan B and a Plan C.
31
DANIJOHNNYLOVE
11/7/2008
7:51:00 PM

 This is great I think I'll just dance and shake my booty for 20 minutes when all else fails. There's no excuse not to do that, even if you have to dance to music in your head lo!
30
SWINGKITTEN
11/7/2008
7:00:16 PM

 I love plan B's We run swing dance nights so putting out tables and chairs and then dancing 3 times a week adds onto my excercise routine
29
COURTSDONEWITIT
11/7/2008
5:06:51 PM

 I too have a few Plan B's I have DVD's, jump ropes, hand weights, and music so I can switch up my workout routine whenever nessecary!
28
NODUH60
11/7/2008
3:12:51 PM

 alot of time we overlook playing with the babies as a plan B when we cant get out....when we have kids or grandkids under school age....they love to be played with and you can dance and also use their body weight in play as toning or strengthening....beats the heck out of not getting anything done...
27
CINCIN65
11/7/2008
2:42:10 PM

 I love this blog. I didn't realize I even had a plan B, but I use my treadmill for running or dance tread when I can't get to the gym. I guess I'm on the right track without even realizing it.
Thanks SP, it's all starting to sink in and be second nature.
26
RACHELRB
11/7/2008
2:31:05 PM

 I have a couple of 10 minute workout DVDs for plan be. I take 10 minutes to start but usually once I get going I manage to fit a few more in. It's getting them into the machine that is the impetus, after that I'm good to go!
25
MISBEHAVING
11/7/2008
1:58:34 PM

 Thanks for this article. I needed this today as I am here because I was not able to get out to work out at my center today. A delivery I was waiting on is late and has thrown me off schedule and I was really feeling like chalking up the whole day. Instead I will do some stretches, theraband exercises and maybe put on a cd and dance. I'll also clarify my "go to" plan B exercise.
24
BERTA.77
11/7/2008
1:22:38 PM

 I go to the gym on MWF at 5AM. But on TTS I exercise at home. I take the opportunity to spend time with my kids in the evenings and include them in my exercise routine. I go Jogging on the evenings I don't go to the gym and during the day I do simple exercises to strength train such as calf raises, lunges, push ups, crunches, and stretching all while watching television. This is my plan B.
23
*AMBER512
11/7/2008
1:18:43 PM

 I just wish I had a Plan B for the days coming when it snows too much for me to get to the gym. I won't work out outside when its pouring down rain/sleet/snow. I own workout DVDs, but I can't use them without irritating my downstairs neighbor. Those days stink!
22
LULUBELL17
11/7/2008
1:11:13 PM

 If I can't get to the gym I bust out my yoga tape, take a bike ride, or go for a run outside. I also use my wii Fit as a backup if I can't get to the gym.
21
NEJKLOVE13
11/7/2008
12:55:51 PM

 I have a few alternative exercises that I do.

I try to in general walk more if I know I may not have time to exercise. I am in college, and I commute on the bus, so instead of sitting and waiting for the bus, if I have some extra time I will walk around campus until I know the bus will be there. I also sometimes get off at an earlier stop and walk the rest of the way to my class.

Another alternative I have is the wii. I have wii fit and wii sports and I love to play them. It is really easy to play for an hour and not even know it. As long as I try my best and really get into the game, I can burn about 5-6 calories per minute which isn't bad!

I also have a game called Yourself!Fitness and you play it on the Xbox. It is a game where you have this girl named Maya as your personal trainer and you can decide on what kind of workout you want to do. They have 15-1 hour workouts and you can also incorporate exercises that are done with a stationary ball or dumbells. It is really fun and no two workouts are the same. I like to do this every once in a while, especially when I can't make it to the gym or it is too dark outside to go running!

This is an awesome article and I think it is really important to keep this in mind because almost every day there is at least one obsticale to overcome when it comes to exercising.
20
LUCKY8GAL
11/7/2008
12:06:47 PM

 My plan B is house cleaning. Yep if I can't find the time or energy, there is always some form of cleaning I can do. Some times I will sweep the outside patio (big area). Other times I might srub the shower( I really brake a sweat there), but all in all I would rather exersize than clean house so 9 out of 10 times I will opt for the gym.
19
DEBBIEANNE1124
11/7/2008
11:33:14 AM

 Good article.

I change my routine occasionally. If i am walking 30 minutes twice a day and using my treadmill for 30 minutes then i change that and go to the gym and get in some good strength training and away we go. My body tends to get bored with the same workout day after day.
18
COURTNEYDEY
11/7/2008
10:18:55 AM

 Working out at 5am makes me pretty accountable to not let life get in the way of working out. But I do strength and sometimes other cardio in the PM. If I don't do it the SECOND I walk in the door, I have an excuse...cooking dinner, cleaning, etc. Setting up parameters so we don't have excuses is essential! Thanks for the great article!
17
CRYS41484
11/7/2008
10:03:41 AM

 Some days when I get home, the kids are pulling my arm wanting me to play a game or something. Even though exercise is important, to me time with my kids is more important. So, my plan B is playing with the kids. When they're craving my attention, I give it to them, while still getting my exercise in for the day. If it's pretty we go to the park, go outside and play, or go for a walk down the dirt trail I live down (from my house to one end and then the other and back to the house is @ 2 miles). If the weather's not permitting, we play Wii. When my son is preoccupied, but my daughter wants mommy, I inlcude her in my exercise routine. I've done situps many times while craddling her in my arms or with her sitting on my stomach (she's only 18 months).
16
GRAPHICKAT
11/7/2008
9:51:43 AM

 Plan B can be something fun too. Hubby and I sometimes dance around in the kitchen once the food is prepped and cooking. Just don't forget to stop and stir occassionally!!!
15
HAPPYMOM8
11/7/2008
9:50:53 AM

 First of all I am SO impressed that all you working folks find the time and energy to workout at all!! I am a VERY late bloomer in this department but enjoying tricking myself in to changing lifelong habits .All my life I took pride in taking shortcuts to save energy-using shortcut habits and appliances- but now with the new mind set thanks to SPARK PEOPLE I take pride in just the opposite! So I guess my plan B was the tricking myself- and it is definately working. Thank you!
14
GLBRITTON
11/7/2008
9:38:34 AM

 I agree totally and it is definetly a habit that i need to develop for myself, thanks Nicole
13
LINBUTLER
11/7/2008
9:34:49 AM

 Great ideas. Thanks!
12
KARE46
11/7/2008
9:28:25 AM

 This is a good blog! This shows that there is no excuse for not getting exercise in.
11
RANDYZ*RESOLVE
11/7/2008
9:15:20 AM

 I liked this article. I never really thought of it as plan B -- but will do so now. But I think I'm pretty adaptable with my plan.

But I most always do have a plan or two.

My tagline is: "If I fail to plan ... I plan to fail". I used this in my life for many years.

Will will start looking at my plans and come up with plan b .. and as someone said -- why not have a plan C as well.

Randy
10
GODSBEST
11/7/2008
9:07:53 AM

 My Plan B is to do something during commercials instead of just watching commercials. If I'm downstairs, I run upstairs, turn on the music, work out until the show is back on, and run back downstairs. This is especially good when I'm watching the Biggest Loser because it reminds that I shouldn't just be sitting there doing nothing.
9
AZMOCHASMOMMY
11/7/2008
8:57:29 AM

 My primary plan is a full workout at the gym a minimum of 3 times a week. I have a treadmill, recumbent bike, stepper and a variety of other workout tools at home but I much prefer the structure and focus I have at the gym. If I can't make it to the gym, then I make myself do at least 30 minutes of cardio and a few exercises at home. It's better than nothing!
8
MYGEORGE
11/7/2008
8:12:08 AM

 Thanks for the reminder that I need to have a Plan B. I exercise in the morning (5:00 am ) and don't usually have a problem that early.
7
TELERIE
11/7/2008
8:00:24 AM

 Great blog! I guess my Plan B is to tell myself: "Listen, there are No Excuses: You can do ANYTHING for 15 minutes, do those push ups or take that walk." Usually end up taking more than 15 minutes too.
6
SCOTTT77
11/7/2008
7:52:43 AM

 Yes, I have a plan B and can usually think of a Plan C if needed.
5

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