I’m really excited to have you here today because we’re diving into one of my favourite topics—how to get back on track when you’ve fallen off course.
And let's be honest, it couldn’t be more timely.
As we roll into September, maybe you’ve been on holiday, your clothes feel tight, your routine has been upended, and the kids might be driving you crazy. You’re feeling out of sorts, and that’s completely okay.
But by the end of this, I guarantee you’ll feel inspired and ready to get back into the groove. You’ll be well on your way to feeling strong, fit, and fabulous as we head into those cosy autumn and winter months.
I promise you'll feel amazing in your sweaters and winter coats.
The Power of Choice: Quit or Restart?
The first thing I want to emphasise is that you always have a choice when you fall off track.
You can quit on yourself, or you can decide to get back up. And let’s be real—quitting only leads to going around in circles. You stop, things get worse, and eventually, you feel so frustrated with yourself that you have to start all over again. The cycle repeats, and it’s exhausting.
I used to be exactly like this. I’d stop and start, over and over. If I hit a setback, I’d wait for things to get even worse before I forced myself to start again.
But here's what I’ve learned: You don’t have to do that. Instead of waiting for things to spiral out of control, acknowledge the setback and make a plan to get back on track.
Setbacks Are Normal: You’re Not Alone
Did you know that about 55% of people who start an exercise program drop out within the first six months? (Thank you, American Journal of Preventive Medicine for that stat!) It’s so common to experience setbacks, and the key is not to let them define you.
Most people stop because they feel like failures, and they can't see beyond those feelings. But instead of shutting down and feeling sorry for yourself, face those feelings head-on. Acknowledge that you’ve had a setback, but don’t let it deter you from continuing your journey.
Self-Compassion Is Key
One of the most important things you can do when you’ve fallen off track is to practice self-compassion. It’s shocking how hard we are on ourselves when things don’t go perfectly. And yes, I include myself in that—I'm tough on myself too. But I’ve learned that the more self-compassion you practice, the more likely you are to stay fit and healthy.
If you’re always berating yourself and tearing yourself down, you’ll never stick with your goals. Nobody wants to keep going when all they hear is negativity, even if that negativity is coming from within.
According to research published in Health Psychology, people with higher levels of self-compassion are 40% more likely to stick with their fitness routines compared to those who are self-critical. That’s incredible, right?
Embrace the Messiness: We’re All Failing Our Way to Success
Don’t be fooled by social media highlight reels—everyone is going through life messily.
No one has it all together, even if it looks that way online. We’re all failing our way to success, learning as we go. And those people who seem to have it all figured out? They’re just a little further ahead on the same journey as you.
When you find yourself struggling, recognise that it means you’re out there trying, learning, and growing. It’s hard, but it’s worth it.
Reflect on What Went Wrong
After you’ve acknowledged your setback and practiced some self-compassion, it’s time to reflect.
What caused you to get off track? Was it a holiday? A busy schedule? Stress? Lack of motivation? Whatever it was, take note of it so you can learn from it.
I used to let stress derail me every time. That’s why I created Thrive Coaching, where we focus not just on fitness and healthy habits, but also on reducing stress and feeling calm.
When your foundation is solid, it’s so much easier to stick with your habits. When your foundation is shaky—whether because of stress or something else—it’s almost impossible to build on that.
Set Realistic Goals & Start Small
Now that you’ve reflected, it’s time to set realistic goals. And by realistic, I mean small. I know it feels tempting to go big and say you’ll work out five days a week, eat perfectly, and drink two liters of water every day. But trust me—start small. It’s easier to build on simple habits than to overwhelm yourself with too much at once.
Start with something like drinking two liters of water a day, getting in some movement, and going to bed on time. Small wins add up, and they build momentum.
Enjoy Your Workouts
One of the biggest factors in sticking to a routine is making sure you enjoy it. The American Heart Association found that 70% of people who engage in activities they enjoy are more likely to stick with them. So don’t force yourself into workouts you hate. Find something that you love, whether it’s a fun class, dancing to music, or strength training.
The key is to make your workout something you look forward to—even if it’s just a 10-minute session. Start there, and build on it.
Consistency Over Perfection
Finally, remember that consistency is more important than perfection. It’s okay to have a day where you only manage to drink your water and get in some fresh air. It doesn’t have to be all or nothing. Celebrate the small wins and keep moving forward. Progress is progress, no matter how small.
Celebrate Your Wins
Don’t forget to celebrate your wins, no matter how small they may seem. A study published in Psychological Science found that people who celebrate small achievements are 25% more likely to achieve their long-term goals. It might feel silly at first, but I promise it makes a huge difference. Where your focus goes, your energy flows—so focus on the positives.
Practical Tips for Staying on Track
- Schedule Your Workouts: Put them in your calendar like you would any other appointment. Make them non-negotiable.
- Plan Your Meals: Know what you’re eating for at least 4-5 dinners a week. It makes things so much easier.
- Create Boundaries: Let your family know when you’re working out and that you’re not to be disturbed.
- Don’t Aim for Perfection: Remember, it’s about progress. Take it one step at a time, and don’t beat yourself up if things aren’t perfect.
I hope this episode has helped you feel inspired to get back on track.
It’s never too late, and every little step counts. Let’s embrace this journey together, setbacks and all.
Thank you so much for listening! Have a wonderful day, and remember to be kind to yourself.
Let me know your thoughts below, I'd love to hear from you.
Warmly,
Jessica Cooke