We’ve all been here: You started off strong, completed all of your daily workouts, and you even ate great, healthy food! But now it’s a few weeks in and you start to slow down. You tell yourself you’ll workout tomorrow or that you’ll meal prep another time. Some days you stay on track, and some you don’t. Now, it’s okay to have these moments. They are 100% normal! However, don’t beat yourself up or feel guilty – just continue on. It’s how you overcome moments like these that can make you stronger and achieve goals you never thought you could!
Here are some ways to help you move on from a slump and stay on track:
1. Write down your goals.
Whether your goals include running a 5k, learning a new language, taking an art class, or holding plank for 10 more seconds, if you have them written down, you are more likely to accomplish them! There is something about being able to visually see your goals that gives you that extra push. You can read more about this and our current goals here.
2. Share your goals with others.
When you open yourself up and put yourself out there, you are more likely to stay accountable because you will have friends and family, and maybe even complete strangers cheering you on! It can be awkward to put yourself out there, especially on social media, but you will be surprised by the support that you can receive!
3. Sign up for a road race, triathlon, or something you’ve always wanted to try!
Maybe it’s a half marathon or maybe it’s a surf lesson – whatever it is, if you sign up for something in advance, it will motivate you to stay on track so that you are ready for the challenge! We often sign up for a road race series that requires us to run 5 out of 7 races. As much as we sometimes dread this, it encourages us to keep up with our cardio!
4. Give yourself an extra motivator.
Your health and well-being are absolutely a reason to eat clean and maintain a healthy weight, but we know that sometimes we may have more “vain” reasons, like wanting to look good in a swimsuit. It’s okay. We’re all human and even we want to look good out on the beach too! So rather than put off a vacation, weekend getaway, or even just wearing that one outfit that you want to wear out – just do it now. Plan that trip so that you have something else to look forward to. If you keep putting off your trips or wearing certain outfits, then you’ll also keep putting off your health.
5. Focus on how you feel.
How do you feel when you run? Or lift? Or any activity that you have enjoyed doing. And how do you feel after eating a clean meal versus a heavier, unhealthier alternative? You may have a love hate relationship, but it’s hard to deny the feelings of euphoria you can get after a great workout or how good you feel after a healthy meal. Focus on those feelings when you have bad days to help you remember why you are doing this!
6. Compete against yourself.
Compete against yourself by seeing if you can lift a few pounds heavier or run a few extra minutes. Ignore the voice in your head that tells you to stop just because – rather, engage in a little fun competition to help challenge yourself!
7. Turn it around.
It is 100% normal to say things to yourself like “I can’t do this” or “this is hard” or “I’m not good enough.” Turn these around in your head and approach them from a different angle. Rather than saying “I can’t,” say things like “I can try” or “I can learn and improve on how to do this,” etc. It is so easy for us to immediately think negatively, so just remind yourself to always turn it around to what it means you could work towards. The image below was actually from a teacher to her students, but it certainly hits home for healthy living too!
8. Grab your workout partner!
We never used to workout together, and sometimes we still do separate routines, but we always make sure to motivate one another! Grab your spouse, girlfriend/boyfriend, friend, cousin, long lost aunt – whoever – and plan to workout together! If you cannot always physically be together for a workout, then send each other messages to motivate and encourage one another to stay on track.
9. Make yourself accountable.
Not everyone may like to post about their workouts or meals on social media. However, for many people, this is a vital tool to success. So don’t worry about what others may think or say – screw em’! – put yourself out there. Doing this through a social media outlet can be the best form of accountability, because you end up finding so many other like-minded people who are trying to accomplish the same thing and they will support you!
10. Revisit your goals and remember why you started in the first place!
There will always be bad days. However, there will always be amazing days too! Try not to dwell on your bad days – you’re human, it’s okay. Just focus on the great days you’ve had, the goals you have accomplished and want to accomplish, and remember why you started this journey in the first place! Whether it’s because you want to make sure you are around for your child, be able to participate in activities that you have been unable to in the past, or simply learn to appreciate your body – reminding yourself of these things will help you to be successful!
Lastly, we will always be here for you! We love supporting you and helping you on your health journey, so never be afraid to share and be open with us! If you are comfortable, you can always tag us @fairburnitoff and use hashtags like #fairburnitoff and #teamfairburnitoff so we can find and support you!