How To Bounce Back From Failure

How To Bounce Back From Failure

Stopped Working Out? How To Bounce Back.

Having been a trainer for over two decades now (wow, I’m getting old. When the hell did that happen?!), I know there are a lot of people who have a hard time getting fit and losing weight.

In my 20-plus years of being “in the trenches,” I have found that most people can find the energy and enthusiasm to start a fitness plan, or a new eating plan. We make a commitment to ourselves and we start.

No problem.

Where the challenge lies is in staying committed to those goals on an ongoing basis.

I’m Starting… Next Year

Think about how many times you have triumphantly told yourself that “today is going to be the day!”, only to have that same enthusiasm wane as the days pass.

Or, how many of you have promised yourself, “I will start on Monday,” only to have Friday come and everything we promised ourselves, and were kicking ass doing on Monday and Tuesday, is slowly starting to fall to the “not so important anymore” category in our daily lives.

All these broken promises to ourselves can leave us feeling resentful, frustrated and angry with ourselves.

We wonder, why we can’t do this? What’s wrong with me? Will I ever succeed? Ha, trust me, there nothing is wrong with you.

You are human and we ALL fall and slip with our health goals. I even fall prey to this. There are some weekends where pizza, cookies and rum dominate my Saturday and Sunday nights and then Monday comes for me too.

How To Bounce Back 

Now, first off I want you to know that making poor choices with your health, when you promised yourself that you wouldn’t, is not failure. Failure is9, not even recognizing that you need to change your lifestyle.

Ignorance is the biggest indicator to failure.

Whereas admitting that you need to change some (or a lot) of things in your life to feel better, and then falling on your face every so often, is completely, utterly human.

So, what can you do next time you fall off the wagon? You have three choices. You can:

A) Crawl back into bed and throw the covers over your head,

B) Yell and scream and blame everyone else for your slip up

C) Dust yourself off and bounce back

While A can be tempting, and B we may do at times, it’s C that’s the clear winner – dusting ourselves off and bouncing back is the only way to bounce back from disaster and failure.

5 Steps to Bouncing Back

To successfully pick ourselves up takes:

  • Strength from within
  • Support from those around you
  • Responsibility on your part
  • An ability to embrace challenge and change
  • A never-stop-bouncing back attitude

First, strength within happens through self-love. You have to convince yourself that you are worth it, that even if you are starting over again you are still way farther ahead than you would be if you didn’t.

You need to remind yourself that you are making better choices in your life – for your life.

To help accomplish this new love affair with yourself you may need to reframe your thinking. Instead of thinking of exercise as a form of punishment, think of it as a choice you are making because you love your body. Sounds corny eh? But, it works.

Case in point, would you rather do a workout if someone said to you “This is going to hurt like a motha and leave you crippled for days”.

Or, “You are going to feel amazing after this”. Person A would get a punch in the throat, I am positive.

Yet, this is how we talk to ourselves all the time. We either guilt ourselves into doing something, or we take the most negative aspect of it and focus on that.

Your grey matter can play a huge roll on whether or not you put those runners on.

Bounce-back

Second, lean on those around you. Don’t feel like a burden; get help from your family, your social circle and even social media. The more people that know you need help staying on track, the more people can help. And, who knows, maybe one day they may need your help too.

Third, take responsibility for your actions. This is a tough one. It can be a hard pill to swallow, but recognize that you are completely and utterly in control of your actions.

No one is stopping you from exercise (example, you are the one creating the “I am too busy…too tired… too unmotivated…too sore…too old…” excuses that stop you from getting those runners on), and no one is stuffing bad choices down your throat in the form of burgers and beer.

Take responsibility, learn from your mistakes, bounce back up and move on.

Finally, it’s important to embrace the challenges and the inevitable adjustment that has to happen to change the direction of your health.

Don’t put up stop signs (such as “I’m too busy… too tired… too unmotivated…too sore… too old…”). If you want to make a change, start – and then get the hell out of your way and let the changes happen.

Work on those little grasshopper, and then you will find that you can bounce back, come back and live through anything.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

12 Tips To Make Exercise a Habit

12 tips to Make Exercise a Habit

Habit. It is defined as “a regular tendency or practice, one that is hard to give up”. Things like caffeine, to brushing your teeth, to sitting on the couch and binge watching “House of Cards” are all common habits that some people have (and by “some people” I really mean me).

Exercise, however, is not usually a habit that a lot of us have, but it is something that most of us strive for.

Moving your body can help you stay above ground longer, while also giving you that extra spring in your step – something that we all desire.

If you lack exercise as one of your habits I suggest you start implementing one, or all, of the following tips.


fitness, sport, training, gym and lifestyle concept – group of women with dumbbells in gym

Best Tips to Make Fitness a Habit:

1/ Start small. First, begin with something that is super easy so that it can be done on a consistent basis. For instance, focus on 15-minute workouts before that half marathon. If the task, or goal, is too big you will give up before you even get going.

2/ Commit. Commitment is hard, but if you want fitness to become a habit than you need to buck up and commit. Join a fitness class, hire a personal trainer (most of us charge before the sessions start, giving you loads of incentive to keep coming back), or buy some exercise DVDs.

3 / Fitness buddy. Once you have committed to an activity find yourself a buddy to help hold you (and them) accountable. Agree to meet on a weekly basis and then tell the other what you will be doing for the rest of the week for exercise. Research has shown that the simple act of telling someone our intentions helps us stick to them. Join my Facebook community to start.

4/ Become a morning person. Workout first thing in the morning, before life gets in the way and the excuses of “I’ll do it later” begin.

5/ Become an after work person. If morning can’t happen, then get your workout in after work, but before you get home. Because once you get home it is way harder to get your butt moving again – especially when it knows how much easier it is to go sit on the couch.

6/ Figure out your “why”. Bikini body is nice, but dig a little deeper please. If your “why” does not make you burst into song and dance then when the chips are down you ain’t gonna get those Nikes’ on. So, figure out why you want to exercise and let that stoke the coals.

 

7/ Use technology. Use Siri, or reminders on your phone to get you moving. I also love habit-building apps like the Way of Life and Good Habits (download on iTunes). Both apps help you to develop habits by tracking what you do everyday, as well as giving you regular reminders to keep doing them.

8 / Do what you love. Tip, if you never want to make exercise a habit then do something you absolutely hate and that makes you feel awful afterwards. But, if you love it, or love the results and after-effects, you will continue on and make it stick.

9 / Do it at home. Don’t make it too hard to exercise, instead find an activity that you can do at home. I do this personally. I love yoga, but I find it challenging to get to a class. So, instead, I stream the website GaiamTV.com and get a class in, right in my own living room and at times that work for me.

10 / Mix it up. Try different activities and expand your fitness world. Keep yourself motivated and excited with change. Try mixing it up with this fun 40-minute workout.

11 / Have a plan. If you are new to exercise no matter what you do for the first 6-10 weeks you will see results, if you stay consistent. However, after the newbie-high is over you will need a plan to continue to see progress. So, arm yourself with a plan, with information and stay abreast on the latest research (like subscribing to this blog… just saying. Wink, wink.)

12 / Fake it until you make it. I am in love with TED Talks and I recently watched social psychologist Amy Cuddlyone chat about her research that she has done with people and changing how they feel by simply changing their body posture. She wanted to know if our actions, like smiling when we aren’t necessarily happy, could affect our moods, and guess what? It does.

So, fake it until you make it. Pretend you love exercise, smile even when it hurts and try to radiate health and well-being and guess what? Your body will soon follow.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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