What to do when you fall off track!

What to do when you fall off track!

Have you ever started something, something that made you feel good, something that made you feel proud of yourself, then you got comfortable, and slowly those habits that made you so successful started getting put off, and you said you’d do it tomorrow then the next day you said tomorrow again? Putting things off can quickly escalate and before you know it, two weeks has gone by….. And the scariest part, it happens SO EASILY.

I hear this from women who have a great thing going, have seen some weight loss, and they get comfortable, and before they know it, a few weeks, even a month goes by, and they are off track.

It happens way TOO easily.

I have a few tips I offer to women who have fallen into this trap, so YOU can get back on track and be successful!

First off, I know how daunting it is to get back on track. When you fall off track, you are probably disappointed in yourself for letting it happen. Then you feel overwhelmed. Where does one even start????

I’m here to say YOU CAN DO IT!!!!


If you’ve been successful before, you CAN be successful again. Success is NOT a one time thing. Success comes to those who are willing to WORK for it. You EARN success, and it can be earned more than once! Your life story isn’t “she was successful, and then she failed”. Your story doesn’t have to end like that.


2// Stop making excuses

It’s EASY to make excuses, and we’ve all done it. I can’t start until I(insert excuse here).. But ask yourself- has there ever been a perfect time to start? In your entire life, have you felt there has been a day where EVERYTHING was perfect, and the stars lined up and you felt like today is the perfect day to start?? I have never. So stop putting it off because if you keep waiting for the perfect day to start, you will wait longer than it would take to accomplish your goal.

Too often women won’t start something because it needs to be perfect. I have had a case of this in the past… The problem with this is 80% done is better than nothing at all. If we always wait for things to be perfect, try to do these perfectly then we will never move forward.

progress not perfection


3// Start SMALL.

Don’t compare your start with your previous finish. I hear this a lot, I used to be able to run 10 k without stopping, I used to be able to (insert awesome goal here!)…. Remember, no-one got out of bed and ran a 10 k without training for it….. Frig, I ran a marathon in 2008. It was 42 km. and it took me 4 months to train to do that. I didn’t just wake up one day and be like today is the day I’m running a marathon- no, I started small, running 2km… then 4.. working my way up until finally I ran 42 km. At one point in time, I was 10% body fat, but I didn’t wake up one day and look like that- it took time, and consistency.

We make it SO EASY to feel bad about ourselves, and make it so HARD to be proud of ourselves. So stop comparing your start to your previous finish. Set yourself SMALL, realistic goals. If you used to work out 4 days a week for an hour, commit to 3 days a week for 15-20 minutes.

Most women give up after a week or two because they set unrealistic goals to start off with. I typically hear women say “Ok I’m going to work out 5 days a week for one hour, and I’m going to cut out sugar, I’m going to eat clean, drink at least 3 litres of water a day, go to bed at 9 pm, and another 10 committments…”. While those are all great goals, that’s setting yourself up for failure. It doesn’t sound like much, but let’s figure it out.

3-4 meals a day over a week is 28 meals (goals) water is 3 litres a day is 7 more daily goals, 7 bedtimes, EVERY day of cutting out sugar, which is a daily goal that at ANY SECOND you could screw up YOUR ENTIRE WEEK. So you have multiple opportunites to FAIL every day- every minute even!

And we all know, as soon as we fail, well FRIG, I’m off the wagon AGAIN!!!!Screen Shot 2015-07-13 at 10.33.54 AM

So instead of making so many goals for yourself, START small with goals you KNOW you CAN do.

Try committing to 3- 20 minute workouts a week, and instead of focusing on EVERY meal, focus on adding one thing in. Maybe more protein, or more green vegetables.. Whatever you do, you should be thinking that is so easy, how could I not do it… That way, you WILL be successful!

 4// Make a non-negotiable list.

Make a list of your goals (habits), that are non-negotiable. For example, your goal is to work out 3 times per week, so pick the days, book the workouts into your schedule, and don’t move them for ANYTHING. The same way parents tell Rebecca she can’t go to her friends house until she cleans her room, you need to have this same mindset with yourself. We have to do the things we need to do before we can do the things we want to do.


5// When you “fail”, don’t fail more… pick yourself back up, and move on.

The biggest thing you need to know if when you fall off track, it’s not the food you’ve “fallen off” with that does the damage. An ice cream sandwich isn’t really going to cause you not to lose weight this week, but the self sabotage train you hop on after the ice cream is what is really derailing you.

Let’s say you have a bowl of ice cream, or some chocolate.  Even if you had a cup or two of ice cream, you’re looking at anywhere from 200-500 calories, and anywhere from 20-60 grams of carbs. BIG DEAL. Wait- that’s NOT a big deal. If you’re eating roughly 1500 calories a day, that’s still 30% or less of your daily calories in ice cream. Which is NOT a lot. Our clients are allowed 30% of their calories to be whatever they want EVERY DAY, as long as they hit their protein and vegetable goal.

The PROBLEM is when you say “screw it- I have already screwed up so I might as well keep going”… your body does NOT stop counting calories because you declared that you screwed up. You body COUNTS all those calories and THAT’S WHERE you really, truly get off track. Because you might eat another 500-1000 calories, plus the calories in the ice cream and now half of your day intake is in junk food and THAT’S why you don’t see results.

I think many women’s problem is society has told us JUNK FOOD BAD. “Feel GUILT when you eat junk food”. But ask yourself this, could you ever see yourself NEVER EATING JUNK FOOD AGAIN??


I’m going to eat a cookie right now just for thinking such a horrible thought!

But for real, if you don’t think you could ever cut out junk food, than you need to stop beating yourself up when you do eat it. Because you’re getting mad at yourself for something you’re not willing to do. That is just mean. You are being mean to yourself.


6// Plan for the real world.

This may sound silly, but you NEED to have a plan for YOUR LIFE. Ask yourself this- have you EVER had A PERFECT DAY of eating? In your entire life? Probably not… And for that, you need to understand that “such is life”.

If you know, every weekend, you like to have ice cream, don’t tell yourself you are going to all of a sudden cut it out. Instead, tell yourself, you need to do x, y and z to be able to have the ice cream. X,y and z might be “go for a walk, or do a 20 minute workout, hit my protein goal, and eat 2 or 3 servings of vegetables”. Don’t ELIMINATE things you love and have come to expect. Figure out ways to make them work within your life. The more things you cut out that you enjoy, the less likely you will be able to maintain this for a long period of time.


7// BE PROUD of yourself!!!

We all know how HARD it is to get back on track, so every day remind yourself that you are proud of yourself for making small changes. Be proud of EVERY change you make, no matter how small it is. The journey should NOT be one where you are constantly not proud of yourself for things you didn’t do… You couldn’t expect a small child to be happy if they were constantly being told about all the things they had done wrong. Our minds are no different. Treat yourself and your body with love.


Well, I hope these tips have helped. 🙂


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