We all have situations where we can put other things ahead of our training and nutrition plan and where our healthy practices are challenged, but the important lesson here is how to regain your focus and not to let your time off course detract from your path toward your goals. In a season of transition (like holidays, back-to-school, start of a new year/job/etc.), consistent practice and a bit self-forgiveness can go a long way in staying your course. Check out the clip below for more on this topic.
Change happens Change in routines are bound to affect us all. It doesn't mean that we can't be flexible with our nutrition and our training, but we can learn to "get back on the horse" when change does come our way.
Start now There's a nice reset button to hit for your routine on Mondays, but why wait? Waiting until the calendar says it's a good time refresh your patterns doesn't mean you have to. Start today. Start this next meal. You'll be a few days ahead if you start now and don't wait until Monday.
Be prepared "...but I didn't meal prep/I don't have socks" are all too common "reasons" not to make today happen right. There are ways around this like stashing an extra gym outfit in your bag or locker or trunk just in case. A run to the grocery store or a local lunch spot can help in a pinch, but don't be afraid to ask for a modification to their standard dish if it doesn't suit your nutrition plan.
There is no minimum for clean eating Contrary to belief, once you do find yourself with a healthy meal, realize there is NO minimum meals to constitute eating clean again. Just start! You're only ONE meal away from being back on the path.
There is no minimum for being back to the gym Same goes for being back in the gym, there is no minimum for getting back to the gym. You don't have to have 30 days of squats under your belt to count as being back to the gym, it just takes that first day back.
[Please] don't punish yourself today for yesterday A thing to note is that punishing your body today for a fault from yesterday doesn't take back what choices were made. What the punishment does do is hinders what you're capable of tomorrow. If you ate a slice of cake yesterday, cutting calories today will not resolve that decision. It will only make your body feel weaker tomorrow. See step #2 :)
Just keep swimming Consistency is KEY. Do your best, build healthy habits and keep your eyes on your short and long term goals (more on goal setting next month!) And when life throws you a curve ball, the most important thing is to start at step 1 and begin again.
We understand that this is hitting the tip of the iceberg, but we know also that big change starts with first steps. One meal or one workout is all you need to get the ball rolling.