Why is the fall of the track a good thing

Do you ever feel that you finally go into a good groove with your workouts just to fuck your life away?

Okay. That’s how it works.

No, seriously.

In Nerd Fitness Coaching, I tell every new client:

“I don’t know exactly when it will happen, but within the first 3 months something will Kneak you out of your routine. « 

You may be sick. Or stuck from work. Or your child wakes you three nights in a row. Maybe your motivation just fades.

Whatever it is, I Expect it. And that’s why it’s a nice thing:

The consistency is never 100%

Life is unpredictable. Things are changing.

The earlier we can accept this There is no normalThe earlier we can start practicing two very important skills:

1. How to shorten the interruption (So we bounce faster)
2. ​How to adjust the dial​ (So we can still do it thing))

If you usually train for 2 weeks, then take 4 weeks of rest, try again, progress may seem like a shortening of this time to 1 or 2 weeks. For one year, this change leads to a huge difference in the number of workouts you do!

If you usually stop working entirely during the particularly busy season in life, progress may seem like tapping water with some shorter workouts. You are able to maintain all the progress you have previously built without retreat and your fitness will continue to improve as a result.

Let’s talk about how to apply these practices into action.

🧠 Recognize the model

Last week, I received an email from a reader saying how they struggle to stay consistent.

« I can continue things consistently for 1 or 2 weeks, but then I fall off the track and it takes me some time to start again. »

So I asked them:

When you have tried to make changes in the past, what is most likely to « kill the wagon »? Is life really busy or maybe you are disappointed with lack of results? Do you notice an internal dialogue like « I killed it, it is good if I relax for today », etc. The more we can learn from your previous attempts, the better we can plan a game for the next time!

If you look back in the last few months, I bet you will notice some recurring challenges:

• Workout
• Trip
• Family things
• Immersion
• Starting too strong and burning

Once you know your models, we can start recognizing them as they happen, and practice to adjust your habits right now.

⏱shrink your workouts

I mention this in a ​Previous email​But did you know that you can maintain your strength with ⅓ from your normal volume of workout?

This means that if you usually do 3 sets of each exercise, 1 set is sufficient to hold stable.

Here are some common ways in which I help customers reorganize their workouts when everything feels like it’s on fire:

• Reduce the number of circles. If you usually do 3 or 4 rounds, try 1 or 2.
• Instead, make a body weight scheme. With a time chain, you know the exact period of time you engage and you can do it with body weight everywhere.
• Beat it all day/week. Make some breaks to make a few minutes of movement at a time. Several push -ups. Some squats after brushing your teeth. Everything is added!

One of my customers Sean had a huge work trip and would disappear in 2 weeks. In the past, he would have put his workouts in detention until he was in a better place to focus on them.

Instead, we were planning ahead for 10-minute body weight training that he could do in his hotel room. After a few days he just made 2 minutes. And that continued his momentum. He felt noticeably better to return from his trip and managed to jump back into training without igniting or worn out. #Winning

🌯 Create a few low -cook dishes

What about nutrition?

One of the most helpful strategies I found is to create some emergency backup when you are in a pinch that does not take much additional effort. Try to prioritize proteins, fruits and vegetables and hydration. Then scan the restaurant’s local menus as well as the closest grocery store for several gripping and walking options that meet your eating preferences.

This may look like:

• Mexican – chicken/grilled steak (if you eat meat), rice, beans, pansy vegetables and all salsa your heart can want!
• American – grilled chicken/steak/fish is often a good bet here. Add some frying side, a glass of fruit (if they have one) and a zero calorie drink of your choice
• Grocery Store – Greek yogurt with several fresh fruits and nuts for crunching
• Grocery Store – Rotiseri Chicken, Pre –
• Grocery Store – Maintaining some frozen options (Tikka Masala of Trader Joe is one of my family favorites) in the freezer that you can simply microwave when needed

I have collected a whole resource of these low/without advance dishes, you can slap on the go for some of my training customers, but I have not shared it with anyone else. If you want to look, shoot me an email and I will send it on your way. 👍

🔁 Plan a reset registration

Now that we have found ways to download the entry barrier and get back on the road with a few quick workouts and low -level eating ideas, here’s another key strategy: Plan a quick reset registration for immediately after some interruption. This could seem like making a self -check. Ie Writing in a diary or even scheduled for some time for yourself in your work calendar to pause, evaluate and make a plan.

Or may be a friend or friend of the accountability you are calling for a quick call to sign up. This is actually something I do regularly for my fitness coaching customers! If they come back from a vacation or just finish the « Crunch » week of work, we jump on a quick call to reset and go back next week. It helps to shorten the feeling of being « in limbs » and quickly reorienting and reorganizing quickly. Here are some helpful questions to ask:

• What went well? You may have been able to complete a few short workouts or prioritize proteins while eating, etc.
• What was a challenge? You may have felt so scattered at the end of the day that you didn’t have energy for even low -level dishes!
• What, if nothing else, would you do different next time? Sometimes there are no big adjustments. We just need more practice.

💬 Final thought

Falling the track is not a failure. This is feedback.

And when you start expecting it, you actually can plan For him.

The next time life throws a wrench in your plans? You will already know what to do:

✅ Look for your repetition patterns

✅ Shorten your workout

✅ Return to your low -level food ideas

✅ Plan a reset registration for yourself

Progress is not related to perfection. It’s about shortening interruptions and adjusting the dial as you walk.

And if you need help to build your rebound plan, just press an answer. I would like to help.

– coach Matt