OK, it’s not really a confession because I have nothing to hide, but I do have a quick story for ya.
A couple weeks ago, I got stupid drunk.
Not to the point where I couldn’t function (I hate that feeling), but enough to give me a hangover that lasted all of Sunday.
You see, one of my closest friends had a bachelor party.
I’ll spare you the details since I’m sure you know how bachelor/bachelorette parties go. But as you can imagine, it was a good time with plenty of alcohol involved.
There’s no doubt in my mind that I went over my calories from all the drinks (especially cider ’cause it’s my favorite) and food I ended up consuming.
Let’s put it this way: the word “moderation” wasn’t in our vocabulary for that weekend.
I’m sure you can relate…
And that’s why I’m telling you this story.
Time and time again, I’ve had people tell me many reasons why they fail with their diets.
The reason that gets brought up the most?
“Life got in the way. My weekend was crap because I had a [insert drunken event here].”
Whether it’s a bachelor party, a wedding, a birthday celebration, or even just a random night out with friends at the bar, events like these usually end up making us feel guilty after the damage has been done.
Often times, we feel like we’ve failed our diets after one day or one weekend of celebrations.
We tell ourselves that we have to start all over.
So what do we end up doing? We let one weekend of crappy eating turn into one week. Then one week turn into one month.
Next thing you know, you’ve fallen off the horse for a few months.
It happens to the best of us, and no matter how long or short we’ve failed to keep up our fitness routine, it can sometimes be a struggle to get back on the horse.
Let me tell you something though: things don’t have to happen this way.
You don’t have to feel guilty about everything you do. All that does is derail you from making progress because all you can think about is how you’ve messed up.
Life happens, and it will ALWAYS get in the way.
So today, I’ll let you in on a little secret.
It’s 3 skills I learned that changed the way I approached my fitness forever.
What I’m about to share with you are the same things I have all my online coaching clients do, and it’s allowed them to make amazing progress and get results even when life gets in the way.
Because the way I see it, you shouldn’t have to feel guilty for having a good time with friends and family.
Here’s what you can do…
1. Understand that our willpower is limited.
This is the first and most important step.
You have to understand that as humans, we do not have infinite willpower.
That means that our self-control won’t always be there to save us.
So whenever you “slip up”, know that it is completely normal. It doesn’t make you a failure.
Slip-ups happen to everyone, including fitness coaches like myself.
One thing to note here is that I’m not saying it’s okay to slip up on a regular basis. That’s not what this is about. What I AM saying is that when you do slip up, tell yourself that it’s ok and simply get back on track.
2. Plan to fail ahead of time.
Yes, you read that right.
The word “fail” in this case is whatever social outing you’ll partake in.
It’s what I call Intentional Failing.
In other words, instead of falling off the horse, you’ll STEP OFF of it.
You’ll simply plan ahead and do any necessary steps to minimize the damage at the time of the event.
To give you a real life example, here’s what I did the week of the bachelor party knowing that I had a weekend full of drinking, crappy eating, and zero workouts planned.
- I kept my calories lower than usual during the week. This helped to offset the excess calories I was going to consume at the end of the week.
- On the first day of drinking (Friday), I kept my calories even lower and mainly ate lean meats and veggies to keep me full. Again, this is done to offset the excess calories consumed later on.
- I got an extra workout in during the week knowing that I wouldn’t be able to work out on Saturday.
See where I’m getting at here?
Unplanned diet “failures” are discouraging and de-motivational.
Meanwhile, when the same diet failures are strategic, they’re much easier to handle on a psychological level.
And with the right mindset, you can easily…
3. Get right back on track.
After this weekend, I was left with two choices:
- Get right back on the horse on Monday and move on with my life.
- Feel shitty about myself for bingeing and continue on with the bingeing because “the damage has already been done”. Might as well just try again next month, right?
Obviously, I chose the first option.
Unfortunately, it’s not uncommon for people to do the latter.
If that’s what you’d normally do, let me tell you something: one day (or in this case, one weekend) of a non-existent diet & training won’t ruin your progress if you’re on point for all the other days of the week.
Always keep in mind the 80/20 Rule. That way, you can put your diet on autopilot.
If you stay consistent most of the time, you’ll make progress whether you drink occasionally or every weekend.
Dwelling about what you did over the weekend isn’t productive.
Just get back to business on Monday, pretend like nothing even happened, and move on with your life.
Summers here, so if you normally regress at this time of the year, keep these three things in mind to continue making progress instead.
Wanna simplify your fitness?
Learn how you can get in the best shape of your life without ditching your favorite foods or living in the gym. Enter your best email below for instant access to my 5-day Simplify Your Fitness email course.