We have all been there before.
Crushing our fitness goals, day after day. Then something happens.
We lose motivation...
Some life event comes up...
Or maybe a delicious (and not so calorie-friendly) BBQ happens.
In other words, something pops up and it derails us a bit. We aren't on our normal routine and aren't able to stick to the habits we have built.
Before long, we feel off track.
If this is you, then you are not alone, I promise!
Whether you fell off during the weekend or have slowly gotten out of your routine over time ... I am going to explain 5 simple ways to make sure you are back at it and working towards your goals today!
...Or whenever you decide to make a change and commit. Which takes us into point number 1...
1. Commit To Yourself
Everyone has that reason for starting in the first place.
We will call this your “Why."
A person's why is individualized to them, but can be a lot of different things. It can be their kids, being healthier, or even just looking better.
Whatever that reason is for you initially starting, your why should be a huge motivator for you.
The truth is, your why can get you back on track if you actually take the time to think about it.
See, it's easy to get caught up in the day-to-day routine. Whether that routine is getting you closer or further from your goals is besides the point here.
The point here is that if we are not actively and purposefully thinking about our why...
Reflecting on our why...
...and keeping our why at the forefront of our minds. Your why can be the strongest driver to help you stay on track.
It can help with motivation on days and times you don't want to do "it"...
It can help with discipline to stick to the plan when tempted by poor food choices...
It can help with joy, fulfillment, and confidence as you put in the work and earn results.
Simply put, your why should be powerful and can keep you going when you want to give up.
If you haven't thought about your why recently ... like really took time to think about it ... I would encourage you to set 5 minutes aside to do that.
Write it down, at least once. Keep it somewhere you see it on a daily basis (mirror, daily planner, computer). That way, it's always at the forefront of your brain.
2. Make the Decision and Go
Piggybacking off point number 1, if you fall off for any amount of time, you’re normal.
Now that you're thinking about getting back into it, and have an understanding of your why ... it's time to go!
Make the decision to start, and start.
Don’t give yourself the ability to make another excuse or chance to keep going down the same path.
That might be throwing out the leftover "unhealthy" food from last weekend...
That might be as simple as walking out the door now for a walk ... or heading to the gym...
Or it could be simply downloading the 1st Phorm App to help with your nutrition, workouts, and/or get one-on-one help from an Advisor.
Shoot ... it might be all three!
The point is, you have to start, so start now.
You can adjust the plan as you go.
You can make the plan better as you go.
...But you can't go back and start sooner, which is what you'll wish you did when you finally start seeing results and are back in a good routine.
So, make a decision and go!
3. Build Momentum by Winning
Let's face it.
When you feel off track, feel out of shape, or feel like you aren't where you want to be...
You're not as confident, and potentially even a bit insecure.
I get it. Most people I know do as well, because the truth is that if we know we aren't doing what we "know" we should...
If we aren't keeping the promises we make to ourselves...
If we aren't doing the work consistently...
We don't feel good about it, nor should we.
So, how do you break that cycle of broken promises?
Of excuses?
Of bad habits?
Start with simple positive actions.
Start with the next decision in front of you and make sure it's the right decision.
See, we don't have to be perfect. You won't make every "right" decision. However, we need to make as many as we can to build positive momentum and get to our goals.
For me, something that has helped me a ton has been starting a morning routine.
I'd always heard about the power of a morning routine from people who are way more successful than I am.
After years of hearing about the various things these people from all walks of life, careers, and goals do to start getting momentum going every morning ... I finally decided to give it a shot.
It was the middle of September 2019 when I truly committed and made the decision to start my own morning routine.
Now, it has evolved over the years as some things have come and gone, but the simple foundation has been to wake up, drink 16 oz of water while having some minutes to think about what I am grateful for, then make the bed, read 10 pages from a book with the intent of personal development, and then stretch/mobilize for 10 minutes.
Simple, effective, and can be done anywhere to help me get some early morning momentum going.
Maybe that will help you ... maybe a different plan will help you ... but either way, the main point is that when you are off track, the best way to get back on track is to start by simply making the next decision a good one.
Doing that as much as possible will start building positive momentum and confidence. This will come from overcoming bad habits, temptations, and excuses while you execute and get closer to your goal.
4. Planning Out Your Day For Success
Look, I can admit ... I was not always the best at planning my day or "Time Management."
It's a skill that took time to develop, and I'm still working on it to this day. Which is fine, because you don't have to be a master at this to get back on track to reach your goals.
It can be as simple as sitting down and writing out a list of things you need to do to win the day. You can also plan out your day in your calendar by the hour.
Either way, planning your day will help you succeed.
By taking the time to plan out what you need to do, you are reinforcing what is important to you.
You are reinforcing what actions you need to take to work toward your goals. When you do those things, and you can check them off, it also helps build momentum and confidence.
Once again, most of us know what we need to do ... but when you are off track, whether it be for the holiday weekend or weeks on end, it can feel challenging or impossible to get back on track. I've been there many times before.
Simply coming back to planning out your day is a great way to help you get back on track.
5. Create More Accountability
While it is important to know your why...
While it is ultimately you, and you alone, who will have to do the work and earn the results...
Sometimes it can be hard to stick with the plan if you don’t have outside accountability to keep you on track.
If you are finding it difficult to maintain consistency by yourself, look for ways you can bring in support.
This could be as simple as a text message to a friend at the end of the day to report on your goals.
You can set up a workout schedule with a friend or coworker.
It can even be a post on social media, which is a sort of announcement of what you’re going to do.
Or you can download the 1st Phorm App to be connected with a group of like-minded and goal-oriented people!
Now, the good news is ... you don't need this step completed to get started.
You don't need this at all, really, because like I said ... ultimately, you are doing this for you. At the end of the day, you will have to do the work no matter what.
But, if you get started and find it hard to stay on track ... hard to overcome the bad habits ... struggling to really stick to the plan, then having some accountability can be a great extra layer of support as you keep pushing forward!
How To Get Back on Track
Well, there are a lot of ways to try and get back on track...
Even though each person's idea of "getting back on track" is different, I can tell you that these 5 simple tips have helped me. They've also helped thousands of other real people just like you and me get back on track toward their goals.
Whether they fell off track for a weekend, a holiday season, or years ... the process of getting back on track can be very simple.
Which, let's be clear .... "simple" doesn't always mean easy.
You will face challenges, as we all do.
So, it's important to watch for common roadblocks that can get in the way. These can be bad habits that are holding you back, and even excuses that pop into your head.
The good news is, you're not alone.
Here at 1st Phorm, we are committed to providing the tools and support you need to improve your health and reach your goals.
Our goal, our mission, is and always has been to help real people get real and long-term results.
In fact, that's why we developed the 1st Phorm App.
The 1st Phorm App simplifies the process of earning results so you can focus on what matters most: putting in the work to reach your goals! Inside the app, you'll get access to every tool and resource you need to be successful...
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
If you need help ... guidance ... or support, know that you can always reach out to us and we’ll make sure you have what you need to succeed!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
