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.