Help! I’ve fallen and I can’t get up, or at least that’s how I feel. I didn’t have a successful week last week. I didn’t exercise as planned. Sure, I only got in two days of Zumba, but honestly if I wasn’t the one teaching it, I’m pretty sure I would have skipped that too. My eating was just as bad and the scale reflected all of my bad choices. Unfortunately, this week is starting off to be more of the same and I MUST do an interception here before things get completely out of control.
After spending the weekend in New York attending a seminar and hanging out with my sister, my goal upon arriving home was to hit the ground running. However, the only thing I was able to hit with a perfect aim was my bed. I had hoped with a good nights sleep in a real bed (I spent 2 nights on an air mattress), I would awaken refreshed and ready to go. That was not the case and now I am totally frustrated and in need of some intervention.
I know I’m not the only one who takes this roller coaster ride and experiences dips in motivation. In thinking back on the other times I have been in this place (and there have been many), I came up with five things that have helped me to get back on track and to do so with vengeance.
- Issue yourself a no excuse challenge. This has been a key strategy for me. Whenever I’ve lost my momentum I’ve challenged myself to do something everyday for 30 days, with no excuses. It may be to exercise everyday for 30 days or something as simple as to drink 1/2 my body weight in water everyday for 30 days. The idea behind this strategy is to simply get yourself back into the habit. It trains your brain to accept this as something you will be incorporating into your life on a consistent basis.
- Ease back into your daily routine. Whenever I fall off track, I don’t hit the ground running at 100%. Instead I ease myself back into the groove with the focus of just showing up. I don’t try to run a marathon or lift 100lbs., but rather take it slow and easy so as not to fizzle out or even worse injure myself out of the gate and really be in big trouble.
- Commit to one good day at a time. Don’t overwhelm yourself by thinking or planning too far ahead. Forget about the next month. Just focus on one day at a time, commit to doing what needs to be done on that day, and then repeat it each day after. The idea here is to be focused and intentional about your efforts.
- Re-commit to your commitment. This is a bout having the resolve to finish what you started. Losing weight is hard. It takes effort and a daily re-commitment to do what you set out to do. The challenges, obstacles, and setbacks will be many, but you have to have a firm resolve to see it through to the end and trust in your ability to make it happen.
- Buddy up. Who can you partner with to help bring you across the finish line. Although each of us are on an individual journey, we are not in this alone. Having a partner, or buddy, and support system is critical to your success. Don’t try to go it alone.
The good news for me is that the week has just started and all is not lost and I don’t have to wait until next Monday to start again, and neither do you. We can pick up where we left off, with the very next meal. As far as exercise goes, we don’t have to run a marathon, just get moving. It’s not that deep…just make the decision and do something that is in line with what you say you want to accomplish.
Ashley says
We all have good days and we all hae bad days. I like to set myself a 21 day challenge – it’s not too long, but long enough to make something a habit. Putting notes of the fridge as reminders is also a good technique. Great post!
Stacey Strickler says
Hi Ashley, thanks for commenting. I like the idea of a 21 day challenge for the reason you noted. For the life of me I don’t know why I never thought of that…LOL. I think I’ll copy the notes on the fridge idea. Maybe I’ll put a picture of me now and a picture of my future self (the body image that matches what I see in my minds eye, with a picture of my face attached to it). Nothing like the power of visualization to help you reach your goals. Thanks again for stopping by. Don’t be a stranger.
Marj Weir says
Love your blog and your honesty. AND that photo above! At least when you need motivation, you can read posts and look back at where you were and how much work it was to get to where you are. I read your Dr’s visit post too, and you gotta remember that heavy feeling when you were wearing 71 more pounds! You are doing great.
I dropped 40 lbs this summer, and am ready to start in again, but trying my best to stay stable for awhile and get used to this. I DO think the real trick is drinking that 100+ ounces of water, as it works your system (and the real key they don’t say is that you are in the bathroom a couple hours a day and can’t spend as much time eating!!)
Stacey Strickler says
Hi Marj! Thanks for visiting my blog. You are absolutely right, the difference between now and 71lbs. ago is like night and day. I feel so much better, even on my not so good days. Congratulations on your 40lb. weight loss. As you noted it takes a lot of hard work to see those kinds of results. BRAVO!!! I like your point about remaining stable while trying to get back on track. Maintenance requires just as much as effort as losing, and I don’t think people take that into account while they are in losing mode. Water is the magic pill, and I think you may be onto something with the correlation between drinking tons of it and staying in the bathroom. That’s definitely a good strategy for not spending so much time eating. Loved your comment, and hope you’ll continue to contribute as we are all in this together.
katrina says
you make some very good points….things i need to do to get myself back on track….after being off it for a long time….once again someone who says you need a partner in this to succeed….I just don’t know anyone who wants to do this with me, or even be the support person….not really sure how to get around that bit…someone to keep me honest I guess…..will have to go looking again
Stacey Strickler says
Hi Katrina, thanks for your comment. You are not alone, believe me. Consider looking for support online ie: Sparkpeople.com, Weight Watchers online, etc. I think a good community of like minded people could get you going. Of course this is just one strategy. If this one causes you a challenge start with something else for example, start with a 21 Day No Excuse challenge for yourself. You can do it! The hardest part is getting started but once you take the first step everything else will fall in line. I’ll be running a 60 Day Motivational series starting November 1st. Maybe some of the tips I’ll be offering will land on fertile ground. I wish you all the best, and would love to hear from you on how you’re doing.
Lea Zengage says
Hi Stacey –
You hit the nail on the head! Motivation is so important but sometimes so hard to maintain. I am starting a new fitness blog and I’d like include a link to your post. Best to you!