5 Tips To Getting Back On Track
5 Tips To Getting You Back On Track
Once again! Good morning. I hope you are well? Now let's get on track.
You are not alone. I’ve been here a fair few times as well and it is not uncommon for this to happen. I will go through a few tips that might be the reason you fell off the horse and also how you can jump straight back on.
Number ONE - Forgive yourself.
This is SO important, we and I all fall off the wagon and then speak quite horrendously about ourselves.
Would you talk to people like you talk to yourself? I’m sure I’d hear a NO. We are much more likely to be really harsh on ourselves, instead of being forgiving.
Give yourself some credit! Changing your body, mind, habits and routine is hard. Sadly right at the moment, you haven’t achieved it. This doesn’t mean that you won’t ever get your dreams and goals, it just means you need to stop pushing ourselves down and keep your chin up.
Number TWO - Find out where you failed.
Dropped from 2,400 calories to 1,500?
Cut down on more Carbs?
Hit the gym 5 days a week?
Didn’t eat any bad food for a month?
These goals are not easy, a massive drop in calories is horrible for anyone. Even the best athletes in the world. Hitting the gym for more sessions than what’s realist, is going to sock you. Be aware of that, is it even realist for your lifestyle? Or are you forcing this to happen and sacrificing family, friends or your career?
Listing everything down and seeing actually how much of a change it actually made from your normal day to day life. It might show you where a few or one thing went wrong. Sometimes (most the time) we put too much on our plate, then our bodies and minds cannot keep up to it.
Number THREE - Change something in your routine.
Now, let’s look at what we can change. Maybe just take 150 calories off for 4 weeks, and then another 250 for the next 4 weeks and continue until you see the fat slowly drop-off. Plus, also 150 calories is a lot easier than 1,000+. Maybe just add in more steps to your day, if you’re currently doing 9,000 a day. Aim for 11,000 every day. This will get you moving, meaning more calories being used. Try and find things outside of the gym. Pick up a sport/active hobby, go for a walk with your other half on a day off. Take the kids on a day out.
Shots are in. From my online client photoshoot, Beatriz with her incredible transformation.
Number FOUR – Do it, again and again.
I haven’t given you a magic potion to success and I never will., This is a time game and it has been researched that the average human being needs to do a task consistently for 30 days for it to become a habit and get easier. So, you’ve got to be ready to adjust.
There is no negative of falling off every now and then, I would say you can only take positives away from the experience. Move forward and learn from your mistakes. You stayed on track for 2 weeks and then caved and had some ice cream? That is okay! Just adjust and get back on the horse again. Adjust instead of giving up.
Number FIVE – Being accountable to yourself.
Track your workouts/weights, sets and reps
Track how you are feeling/use a diary or journal
Write down 3 things you are grateful for every single morning when you wake up
Reward yourself with small goals
Track how you look to yourself (mentally and physically) instead of looking at the weigh scales all the time.
P.s I have also attached my Survival Guides below. Help yourself!
Costa Coffee Survival Guide
Caffe Nero Survival Guide
Dominos Survival Guide
If you need any help jumping back on the horse. Please, never hesitate to pop me a message.
Stay positive,
Brandon