Oscar Wilde said, "Experience is simply the name we give our mistakes." You were right, Oscar, but that philosophy doesn't really help me when I get into the locker room and realize I forgot my shoes.
Fitness and gym "whoopsies" happen to everyone, but that doesn't make them any less annoying or frustrating. Don't worry though, we've got the solutions right here!
Oops! I Skipped Breakfast
Yikes, that's not good. If you haven't eaten yet, do it now. Eat your usual breakfast as soon as possible; preferably one that includes lots of protein and good carbs; don't just grab a Pop-Tart.
Your metabolism may be a little slower because of the missed meal, but it should rev back up with proper food intake. Be sure to take a multivitamin to catch any essential nutrients you may have missed.
Oops! I Forgot My Post-Workout Protein Shake
Bummer, brah! While a whey protein shake is best after a workout, you can run by the nearest convenience store and grab a protein bar, a bottle of milk, or a spoonful of peanut butter.
That should tide you over until you eat your next meal. As long as you get something into your body an hour after a training session, you should be good.
Oops! I Went A Little Overboard With Dessert
Sigh. It happens to the best of us. Well, maybe not the best of us, but to most of us. That treat tastes good now, but it might not make you feel so great after the sugar rush turns into the sugar crash.
Don't skip upcoming meals to make up for it; that just compounds one mistake with several more. Instead, do some extra sweating in the gym the next day.
You committed a diet crime, so do your time … in the gym.
Oops! I Only Have 20 Minutes To Train
Don't worry, we can still get you sweating in a hurry! For quick, tough workouts, try a Tabata workout, which combines muscle endurance and cardiovascular training.
Choose a movement and do it continuously for 20 seconds, then rest for 10 seconds. Repeat this 20/10 interval for eight sets, which comes to a total of four minutes. Consider that one round. We suggest performing a few rounds of Tabata, using 3-to-4 different movements -- jump squats, push-presses or ab roll-outs -- to make a 20-minute workout.
Tabata training certainly doesn't take long, but we guarantee you will feel it the next day.
Oops! I Didn't Take A Pre-Workout Supplement
That's definitely not the end of the world. Although the B vitamins, caffeine, creatine and aminos typically found in a pre-workout supplement are helpful, there's no reason you can't get in a good training session without them.
Don't let your missing supplementation be any excuse for less work on your part. You want a better body? You need to work for it. Don't let a dose of caffeine be the only gate between you and the iron rack.
Oops! I Forgot A Ponytail Holder
Oh girl, that sucks. But, you can totally rock your sexified long tresses! If you can't stand the thought of power-cleaning with your hair down, ask your fellow locker room beauties if they have an extra one.
If not, try asking the front desk for a rubber band or to check lost and found for anything hair-holdable.
If you can spare a shoe lace, use one to tie up your hair. No luck? Rip the sleeve off of your T-shirt and put it around your head. It might not look great, but it'll keep the hair out of your face.
Oops! I Forgot My Shoes
Duuuude, really? Although it could put a damper on your workout plans, you don't have to give up. It didn't stop Arnold or Dave Draper back in the day; they trained barefoot on purpose.
Ask your gym about their "no shoes" policy. You might be able to do some no-shoed Olympic lifting. You can deadlift and back squat just fine (some might argue better) without your kicks.
If you're not allowed or don't want to go barefoot among the meatheads, try a yoga, pilates, zumba or core-fit class. There's usually no problem in these shoeless instances.
Also, keep a pair of sneaks in your car for emergency shoe-needing situations.
Oops! I Left My iPod At Home
You can still hit the weights hard without your favorite Tupac flows. If you need a little extra motivation, grab a buddy. Talking, coaching and congratulating each other through hard work should cancel out your need for gangsta rap.
No buddy? Then challenge yourself to train without music. Listen to the crashing weights and the grunts of effort. Call it the symphony of shred.