I fell off track- What do I do?


You have been following your training program consistently, limiting fast food, drinking a gallon of water a day then sh*t hits the fan. You go on vacation, a big life event occurs, you have a night out with your friends, or you experience some plantar fasciitis pain, and it feels like you’ve fallen off the wagon, lost all progress, and are struggling to get back into the momentum.

This is normal, and it happens to everyone.

But let’s shift your mindset and dive deeper into this….

Why do you feel like you have fallen off track? In most cases I call this all-or-nothing thinking.

You indulged in cake at the birthday party, feel ashamed and disappointed and that you have to start back from square one, even though you staying on track all week- went to the gym 3 times, averaged 8,000 steps a day, and added vegetables to every meal.

Well you do not have to start back at square one. Your health and wellness is not all or nothing.

Your health is a continuous journey and will have bumps in the road. If you’re driving to vacation and approach a uphill do you turn around and go back home? no.

You CAN pick back up where you left off, and keep working toward your goals.

This is your guide to bounce back after falling off the training and nutrition wagon

I want to begin by saying- I have fallen off the wagon. Even as a wellness professional, I too fall off track. But I am going to share with you what I am doing to restart my plan and steps you can take to get back on the fitness wagon.

1.Evaluate why you fell of track

Being able to recognize and evaluate why you ‘fell off track’ will help you develop a game plan to bounce back and for when you fall off track again- because to be honest, it will happen again, you’re only human.

  • Was it all or nothing thinking? *see tip 2*
  • Did you have a plan?
  • Was it an event that occurred?
  • Did life get busier and you ran out of time?
2. Eliminate the All-or-Nothing thinking
  • The idea that if you don’t hit your goal you have failed
  • Easier said than done, I know. But we have to delete the idea that one tiny action will kill all of your progress.
  • You are a human, and nobody expects you to be perfect
  • Identify when these all-or-nothing thoughts come up and swat them away
3. Write down your ‘whys’
  • Why is your goal to lose weight, get stronger, eat more nutritious foods?
  • Dive deeper into your internal motivators
  • Examples of ‘whys’- to have a healthier pregnancy, to avoid diabetes that runs in the family, to play with grandchildren, to have more daily energy
4. Start with small steps
  • It is easy to begin again with high expectations and set big goals, big this leads to overwhelm and burn out.
  • Focus on one thing at a time, then add to it. This is called habit stacking. For example- If you drink coffee in the morning, set a goal to drink water before your cup of joe. Once you’re consistent with that, set another goal to drink your water and journal or walk on the treadmill while you drink water.
5. Stop waiting for Monday or the perfect time to come- it won’t
  • You do not need to begin on Monday, or at the beginning of the month.
  • You can begin in the middle if you want to, as long as you just start
  • If you continue to wait for the perfect day to start that program, or wait until you lose 10 more pounds before going to the gym, you’re delaying your progress and success more
  • You got this, just start, and realize you will trip, and it’s okay
6.  Accountability
  • Maybe you’re like me and have solid education and understanding of fitness and nutrition. But since hiring my own coach and having extra accountability my health has dramatically improved.
  • Find a way to hold yourself accountable to accomplish what you’re setting out to accomplish
  • Accountability ideas are: set a reminder on your phone to drink water or workout, write your workout into your calendar like you would a meeting with your boss, find a friend to do it with you, or keep a journal
7. Have a plan
  • A goal without a plan is just a dream.
    • Sit down and write out your goals and a detailed plan of action to get there- like a road map
  • Each week sit down to write a meal plan so you scramble less deciding what to have for dinner after work
  • Hire a coach
    • You probably knew this bullet was coming…
    • A coach develops a personalized wellness plan for you, holds you accountable daily, and supports your journey


Fueled to Perform has only TWO open spots on the team.

I am looking for 2 hard-working, bad-ass, patriotic people who want to join my team! If you’re ready to stop doing random workouts, have a custom plan to accomplish your goals, and understand your nutrition better LET’S GO!

Learn more about Fueled to Perform Coaching here

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Eat to Fuel Train to Perform,

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