7 min read

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 the Labor Day weekend trip to the lake happens.

In other words, something pops up and it derails us a bit. We don't keep the normal routine we had. We aren't keeping up with our normal habits.

And before long ... we feel off track.

If this is you then you are not alone, I promise!

Whether you fell off during Labor Day weekend or took a hiatus for the summer, 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 may be their kids, being healthier, or even just looking better.

8 Habits For A Successful TransPHORMation

Whatever that reason is for you initially starting, your WHY should be a huge motivator for you.

And the truth is, your WHY can get you back on track, if you actually take the time to think about it ... and let 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...

Keeping it at the front of our brain with WHY we're doing what we do ... then we don't get the powerful help your why can bring you.

Helping with motivation on days and times you don't want to do "it"...

Helping with discipline to stick to the plan when tempted by poor food choices...

Helping with joy and fulfillment and confidence as you put in the work and see 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 ... 3 minutes .... shoot, even just a couple minutes aside to do that.

2. Make the Decision and Go

Piggy backing off point number 1, if you fell 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.

My TransPHORMation App

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 Labor Day 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 My TransPHORMation App to help with your nutrient, workouts, and/or get one-on-one help from and 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 will wish you did when you finally start seeing results and 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, when you feel out of shape, when you feel like you're not where you want to be ... you're not as confident, maybe even 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 our "promises" to ourselves ...

if we aren't doing the work consistently ...

We don't feel good about it, nor should we.

Post-Workout Nutrition: Real Results Real Fast

So, how do you break that cycle of broken promises?

Of excuses?

Bad habits?

Start with simple positive actions.

Start with the next decision in front of you and making the right decision.

See, we don't have to be perfect ... you won't make every "right" decision ... but 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.

And 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 year as somethings 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 start by simply making the next action, the next decision, a good one.

Are You Drinking Enough Water?

And doing that as much as possible to start building positive momentum and confidence 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 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 ... and/or you can plan out your day in your calendar by the hour.

Either way, planning your day will help you succeed.

Because 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 ... and 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.

Level-1 Bars

And simply coming back to planning out your day, is a great way to help you get back on track.

1st Phorm CEO, Andy Frisella uses the power list to win the day and actually recorded a podcast a few years back I send to a lot of my clients to help them with a system to win their day as well.

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, that is a sort of announcement of what you’re going to do.

Or, you could join an online community like the My TransPHORMation Starts Today Facebook Group ... or download the My TransPHORMation 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 ... and YOU will have to do the work no matter what.

Protein's Role in Fat Loss

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...

And though each person's idea of "getting back on track" is different, I can tell you that these 5 simple tips have helped me, and 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, we all do.

So it's important to watch for common roadblocks that can get in the way, bad habits that are holding you back, or excuses that pop into your head that make it harder for you to get back on track and stay on track to your goals!

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.

So whether or not you ever shop with us, 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!

Customer Service - 1st Phorm

Will Grumke
Will Grumke

Will Grumke is a NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, and CrossFit Level 1 Trainer.



Also in Articles

Top 3 ways to Improve Flexibility and Mobility
Top 3 ways to Improve Flexibility and Mobility

10 min read

The most important aspects are following a good nutrition plan, working out consistently, drinking water, getting quality sleep, and supplementing where needed to support our lifestyle and goals. 

That's not anything you don't know. And in today's fitness world, the workout piece seems to get the most attention.

I put this blog together to cover a topic that doesn't get enough attention and is very important for your results. That is [...]

Read More
8 Ways to Increase Consistency
8 Ways to Increase Consistency

8 min read

For most people, the hardest part of working out is … working out.

That is working out consistently. Whether it be getting to the gym on a consistent basis or heading downstairs for an at-home workout, the hardest part is simply working out consistently.

How many of us think we need more time when what […]

Read More
What are Hormones?
What are Hormones?

4 min read

Hormones can affect a lot that goes on within our bodies. Everything from our appetite to our heart rate may be determined by hormones. But what are they? Can they be influenced to help your body be healthier? Both are good questions and we will discuss [...]

Read More

Join the Legion of Boom