In running as in life, you win some and you lose some, and the odd failure is no reason to beat yourself
Never go to excess; let moderation be your guide
Life is full of cannots and do-nots. From the time we’re born right through to old age we find ourselves constantly faced with rules, strictures and admonitions — be they on where we should cross the road, how much we should drink, what we should eat, how often and how far we should run.
Of course the truth is one size does NOT fit all. What works for you might not necessarily work for me, and that’s exactly why depriving and restricting yourself in life choices often does not work.
So how do you manage to live a positive and healthy life without depriving yourself of the things you love? It’s very simple: moderation and balance in the way you eat, train and think.
Success guaranteed
Put simply, moderation means avoiding extremes. When you find balanced strategies and habits that are sustainable for your entire life you automatically guarantee success.
Chances are you want results quickly, so your natural inclination is to make sweeping changes to your problem diet and sedentary ways. To rescue yourself from your own impatience, moderate your thinking and realise that healthy living is not a contest.
The ‘80/20 master plan’ is one you can stick to for life. It allows you to enjoy the healthy eating and exercise experience and enhance your positive approach to everyday life. There’s no ‘ending the diet’ or going back to ‘normal training’ — this strategy is a way of life, not a set of rules one must follow for a certain period of time.
The concept of 80/20 is to do the right thing and make healthy choices 80 percent of the time and do and have what you love 20 percent. Here are ways to help you apply that to your eating, training and thinking.
Eating 80/20
Food is NOT the enemy! True, there are ‘healthy’ foods and ‘junk’ foods but if you stick to the fresh, natural and wholesome foods 80 percent of the time you’ll find ways to incorporate your favourite treats into the menu without scuppering your health goals.
Having what you enjoy in moderation, you’ll finally break the pattern of cravings, emotional swings and binges that so often defeat diets.
Nevertheless, balance is crucial when it comes to enjoying ‘treats’. There’s a calorific difference between eating two or three large Toblerone sections and scoffing the whole bar. Appreciate it, savour it, acknowledge it for what it is — an indulgence — and after you’ve had your 20 percent quota (typically 200 calories) put the temptation away.
Training 80/20
It’s vital to adopt a training plan tailored and specific to your fitness and aspirations. As mentioned, one size does NOT fit all. By taking on a running programme way beyond your ability, you set yourself up for a crash.
Variety is key when it comes to running, so rather than spending every session going out to run the same route at the same pace, embrace the 80/20 attitude and mix up the tempo, challenging yourself for 80 percent of the run and allowing 20 percent recovery. Alternatively include hill sessions or speed intervals on a treadmill or track.
When you vary your programme and incorporate all components — speed, endurance and power — you help the body optimally perform and recover.
Thinking 80/20
Moderation is key to maintaining balance in all areas of life. Progress, not perfection, is important. To succeed with your fitness goals you don’t always have to make perfect decisions and have seven flawless days every week.
Keep reminding yourself that what happens on any one day will not define your whole effort. You reap the benefits of perfectionism in some areas of your life, but where healthy living is concerned it’s not necessary to live 365 days of the year making
perfect decisions.
Don’t let failure faze you! For so many years I looked on my failures as negatives, when in fact they brought with them opportunities to begin again more wisely. Life is all about learning. You win some and you lose some.
So if you skip that workout or finish off that bar of chocolate or miss that job promotion it’s not the end of the world. Take a deep breath, pick yourself up, dust yourself off and start again!
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