BAD WEEK? SO WHAT, MOVE ON

You might’ve missed workouts.  You might’ve visited the fridge late at night a few times.  Heck, you might have just decided that you’re going to indulge in those Costco cookies.

I get it.  It happens.  We’re only human...and Costco cookies are so addicting.

The worst thing you can do is spiral further.  There’s no “making up” for it.  Or crash diets.  Just pick up from where you left off.  One week won’t erase months of progress - unless you let it.

HOLIDAYS & TRAVEL HAPPEN

Big meals, drinks, foreign destinations - holidays make it super easy to fall off the routine.  And that’s okay, it doesn’t need to be all or nothing when it comes to your daily weight-loss plan.

There’s nothing wrong with enjoying yourself - in fact, you should enjoy yourself when you’re away from regular life.  When you are on holiday, see if you can squeeze a work out in.  You might need to get creative so perhaps it’s just walking around the resort or push ups in the hotel room, but at least it’s something.

There’s no need to feel guilty when you’re purposefully away from the norm.  Just pick your indulgences wisely and when it’s all over, it’s back to the normal routine.

THE MENTAL SLUMP

Let me tell you a secret: even the most motivated guys lose their drive to stay consistent.  Again, we’re only human (remember the Costco cookies?).

The key is to just recognize when you think you’re hitting a mental wall and adjust.

Feeling burnt out from the exercise routine?  Try something different.

Like walking?  Find a trail and go for a hike.

Got a bike?  Use it.

Know how to swim?  Find a pool and get in the water.

And if you’ve lost motivation because you’re not seeing progress, shift to how you feel.  Maybe it’s easier to walk up stairs now. Or you’re not sinking into the couch the same way you used to. Even just a new notch on your belt is a positive sign when it feels like the progress isn’t there.

GET BACK ON TRACK YOUR WAY

When it’s not a perfect week (when is it ever?), there’s things you can do to nudge yourself back in the direction you want to be in.  You’re not going to go from zero to hero immediately so focus on the small things.

For instance, set yourself a mini win streak committing to just three days of clean eating and some form of physical activity.  Momentum can build quick between Monday and Wednesday.

Focus on smaller goals that make realistic sense.  Instead of thinking, “I need to lose 20 lbs”, just think, “I need to hit my protein goal today”.  Again, small things add up.

The beauty of all of this is that it’s a long game and it’s on you how you want to play.

Just know that simply showing back up is already a win.

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