Monday, November 05, 2012
I like this advice from Coach Nicole, so I am copying it here to keep for future reference.
Today's Program from Your Coach - How to Get Back on Track
Hi, I'm Nicole, your personal fitness coach with SparkPeople.
''Two steps forward, one step back'' is usually a negative term used to describe someone who's having trouble making progress. But switched around, ''One step back, two steps forward,'' means that instead of giving up, you can choose to take action and move forward instead of letting a misstep sidetrack you for an extended period of time.
A big mistake people make when trying to get healthier is when they fall off the wagon a bit and think, ''I have to start over!'' Wrong! When missteps do happen, a better strategy is to simply take two steps forward. You'll still be ahead of where you were before, far beyond the starting line.
Guilt can be debilitating to your healthy habits. When you mess up, it's natural to feel bad about it. At that point, you have the choice to let that guilt plummet you into a cycle that will leave you worse off than before, or to accept that step back and say, ''Where can I go from here?'' Instead of a downward spiral, choose to create your own upward spiral. Overeating one day doesn't mean you should continue that trend of overeating, or purposely blowing your diet for days. Instead, when you make a nutritional misstep, you choose to take multiple positive steps in the right direction.
But, unlike people who run 10 miles today because they should have run 2 yesterday, two steps forward doesn't necessarily mean doing a lot more to make up for a blunder. Just make a commitment to do things as right as possible, as much as you can.
Here are a few examples of what I mean by taking a step in the right direction:
1. Do 5-10 minutes of exercise.
2. Try a new recipe.
3. Eat a good breakfast to set you up for a healthy day.
4. Drink your water.
5. Track your food on SparkPeople's Nutrition Tracker.
6. Take a walk.
7. Re-read some of your old journal or blog entries. Remember why you started and how far you've come.
8. Listen to an inspirational song, or make a whole playlist.
You can get back on track after you mess up. Even if you're moving slowly, you're still moving in the right direction.
Your action step for today is to pick two of the ideas I mentioned here, or create some of your own. Then, write them down in your journal or SparkPeople blog. The next time you slip up, you can pull this list out and take two positive steps toward your goals.
Until next time, keep moving forward.