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00:00:01
#170 - Fell Off Track? Do These 6 Things Today
37 Plays10 days ago
Things were going great, but then you went on vacation, celebrated a holiday, enjoyed a birthday, or had a rough weekend, which led to you "falling off".
The answer isn’t to punish yourself, slash calories, or try to burn everything off. It’s to get back to normal as quickly as possible. This simple 6-step process will get you there.
In this episode, you’ll learn:
- Why a big jump on the scale is not the same thing as gaining body fat
- The simple habits to focus on first to build fast momentum
- Why extreme diets, extra cardio, and punishment workouts usually backfire
- How to set yourself up for success and prevent this type of falloff next time something comes up
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Transcript
Introduction and Podcast Purpose
00:00:01
Speaker
Welcome back to the Fit-ish Project with your host Lathan Bass, where we make fitness and health simple for regular people like you and I. It is time for that weekly episode as we always do. Before I get into that, just reminder to leave reviews, share this with people who you think could get some value out of it continue to grow the show and help more people live healthier lives, look better, feel better, perform better.
00:00:25
Speaker
Live longer. All those good things that we all want to get through health and fitness. The topic for this week, I have been hearing this a lot this summer, and it's pretty typical of this time of year. And just a little side note, a lot of the things that I talk about on this podcast come from conversations that I have from my coaching clients online.
00:00:46
Speaker
come from conversations that I have with people in the gym that I work at, or just conversations that I have with like friends or family, since they know my story, they know that I'm a trainer. I get a lot of questions around fitness stuff, around health stuff. And a lot of times I'll start to notice certain themes where I'll have an interesting conversation with somebody and I'll think, well, that would be cool to talk about on the podcast. It allows me to go a little bit deeper, give some details about it, some context around it, and then ultimately leave you with some practical things that you can do to solve whatever problem or question or issue that you are having.
Benefits and Challenges of Taking Breaks from Fitness
00:01:18
Speaker
Something that I hear all the time in the summer is How do I get back on track after insert whatever activity, whether it's vacation, whether it's a holiday, we just had 4th of July, whether it's a birthday, whether it's a weekend, whether it's a social event, people often struggle to get back on track after they take a period of time off. And there is nothing wrong with taking some time off.
00:01:41
Speaker
you should take time off and in fact i feel like if you do take regular periods of time off whether that be through any of those things that i just listed oftentimes you'll come back to the gym and you will feel more motivated you'll feel a little bit refreshed you'll feel ready to get back after it but if you're constantly just showing up to the gym day after day week after week you never take breaks your body feels kind of beat down Mentally, you're just not really engaged or into it. It's hard to continue to show up. And so I feel like when you take some of those periods off, whether it's a deload week, whether it is a vacation, whether it is a weekend off, a few days off here or there, it actually ends up being a good thing overall.
00:02:21
Speaker
So there's nothing wrong with taking some time off. I think the thing that people really struggle with is getting back on track. Because if you do take some time off, sometimes it is hard to get back on track, especially if it was a vacation and you ate a little bit more, you drank a little bit more, you slept a little bit less. Sometimes it can be a little bit difficult to get back into that normal routine.
00:02:41
Speaker
On top of that, you have things like the scale going up. Maybe you're a little bit bloated. Your body is holding on to water. Maybe you feel a little bit guilty because you overindulged a little bit or you just took some time off of exercise. And a lot of times people really struggle with this mentally because they feel like within that short period of time, they ruined a bunch of the progress that they had just built up the previous weeks or months that they were getting into the gym, being consistent, eating well. And that's just not the case. And so this is a whole podcast dedicated to six steps to actually getting back on track because I have been in this position many of times. I enjoy a life outside of fitness. There's plenty of days where you enjoy a holiday. i have some alcohol. I go on vacations. I drink too much. I eat too much. I go to social events. I like all that stuff. I really enjoy that stuff. That is exactly why this podcast is called the Fit-ish Project, because fitness should be a priority. It should be a part of your life, in my opinion, but it shouldn't be your entire life. You shouldn't feel like you have to miss out on certain things. You shouldn't feel like your social life has to suffer. You shouldn't feel like
00:03:45
Speaker
guilty if you go have fun or
Guide to Returning to Fitness Post-Break
00:03:47
Speaker
go on vacation. And so these are some steps some things that I have done in the past that I found that really works well to get right back on track and not let that few days off that weekend off that week off turn into several weeks or several months where you're actually starting to see your health decline and starting to feel like crap put on weight all that different stuff.
00:04:06
Speaker
So in this episode, that's exactly what we're going to do. We're going you six steps to get back on track ASAP so that you can get back in your normal groove and start to feel your best, look your best, all that good stuff. But I wanted to start this off with a story just to set the stage a little bit.
00:04:22
Speaker
I once gained 17 pounds in a single weekend. And when this happened, I was freaking out a little bit. So it was a birthday of mine that was coming up. I had a camping trip planned with some friends. We were planning to float the river, drink a bunch, eat a bunch. a ton of people were coming. Was really looking forward to this and I was just coming off a cut. So I was setting up the summer to cut some weight, cut some fat, be in a calorie deficit leading up to my birthday because I wanted to drop 10 to 15 pounds or so just leading into summer. That's typically what I like to do, get a little bit leaner. And it also just gives me a little bit of flexibility going into summer because I know I am going to be doing more social stuff. I'm going be drinking a little bit more, eating a little bit more, going out to eat. all that kind of stuff. And so I like to give myself a little bit of a buffer going into summer so that if I do gain a few pounds, it's not a big deal.
00:05:10
Speaker
So that was the case with this birthday coming up. I was going to diet for 12 weeks, 16 weeks. I don't remember exactly what it was leading up to this. And I had lost just over 15 pounds leading into this weekend.
00:05:22
Speaker
I went on this camping trip, drank a bunch of alcohol, lots of beers, ate a lot of food, had a lot of snacks. And when I stepped on that scale after the weekend, it was up 17 pounds.
00:05:32
Speaker
And this was back when I didn't necessarily know as much as I do now. I hadn't had something like this happen before. i didn't really know what was going on. And I was freaking out because I thought i had just spent three or four months cutting this weight, cutting this 15 pounds.
00:05:46
Speaker
And now within the span of two days, I gained 17 pounds. Obviously it's impossible to gain that much fat in that short of amount of time. And when I stepped back a little bit and just relaxed and actually looked at it a little bit more logically, I knew that there was no way that I could put that much weight on. And so I started doing a little bit of research. I started figuring out like what is actually going on here.
00:06:07
Speaker
and the fact is your body can hold on to tons of water it's the same way that people can lose 5 10 15 pounds in a very short amount of period of time through water loss the same exact thing can happen with weight gain so fat gain and weight gain are two very different things just because that scale is up 5 pounds 10 pounds 15 pounds after a couple days of drinking or bad sleep or more carbs or more sodium or traveling or a hard workout doesn't mean that you just put on 15 pounds of body fat that's just not how it works so you need to understand when you step on that scale because this is something that really trips people up when they see that scale up a ton after a vacation or a birthday or or a weekend or whatever
00:06:49
Speaker
they think that they ruin all their progress but that's just not the case your body is holding on to a ton of water and this is a very normal thing so first step getting into this the first step of this whole process is just to reframe your expectations understand if you do go on a vacation if you are eating more if you are drinking more alcohol if you are sleeping less if you aren't exercising as much if you're eating more food you're having more salt more carbs your body is likely going to be holding on to quite a bit more water than usual you're out of your normal routine you're probably eating at different times your schedule is just not as normal as it is and so it's very very common to gain five pounds, sometimes 10 pounds, sometimes more, if you're somebody who like me and your body can hold on to lots of water. That happens a lot.
00:07:37
Speaker
Let me reiterate, weight gain on the scale does not necessarily mean fat gain. You can weigh yourself at different times throughout the day, let's say you weigh yourself in the morning and then you weigh yourself at night, there could be a five pound, seven pound, 10 pound difference in between those two things based on what you did that day.
00:07:53
Speaker
And so understanding that just because you're stepping on the scale and a certain number is showing up and it's a lot heavier than you thought it was going to be, or than you were expecting does not mean that you gained a bunch of fat. Just the other day, i went on a run. It's been super hot here in Iowa. I weighed myself before i went on this run. It was 102 degrees, I ran for an hour, came back, weighed myself, and I had lost five pounds of water.
00:08:16
Speaker
Your body has an incredible ability to store water and release water. And when you're seeing these really big jumps on the scale, five pounds, seven pounds, 10 pounds, more than that, it is simply your body is holding on to more water, which can happen for a lot of different reasons. When your body's holding on to more liquids or storing more glycogen, or you have more food in your system, that scale is likely going to be up.
00:08:38
Speaker
So if you're having more carbs, if you're having more sodium, if you're having more alcohol, your body is holding on to more water. If your sleep isn't great, if your bathroom schedule maybe is off, if you worked out really hard, your body could be holding on to more water or you could just simply have more food in your system or you could be having more glycogen in your muscles because you had more carbs. So there's lots of different reasons that that scale could be up.
00:09:03
Speaker
Just remember, this is mostly water or food just sitting in your system or glycogen in your muscles. This is not a ton of fat gain. And one thing that really helped me to drive this point home and really get a good understanding of this and stop freaking out and being so emotional about this was actually looking at this logically. So to give you a tangible math example, it takes about 3,500 excess calories to gain one pound.
00:09:27
Speaker
And so when we think about that, let's say you step on that scale and that scale is up five pounds overnight. if we put that into some numbers, 3,500 calories times five pounds would be 17,500 calories to gain five pounds of fat.
00:09:47
Speaker
And this is on top of your
Managing Weight Fluctuations Logically
00:09:49
Speaker
maintenance calories. So for simplicity's sake, let's just say your maintenance calories are 2,500 calories in the day, which all that means is if you eat 2,500 calories on a regular basis, those are your maintenance calories. You're neither going to lose weight or gain weight. Your body weight will stay stable.
00:10:04
Speaker
So if we add that 17,500 calories, that gives calories you would have to eat in one day to gain five pounds of body fat.
00:10:16
Speaker
Obviously, you are not doing that. I can eat a lot and I enjoy eating food, but I am not eating 20,000 calories in a day or even in a single weekend. and If we break that down a little bit, let's say 20,000 calories in one weekend. and So give you an 11,000 calorie day would look something like this. For breakfast, you would have four pancakes with butter and syrup. That's a thousand calories, four eggs, four strips of bacon, a large order of hash browns and some orange juice. That would put you at about 2,200 calories. That's just meal one. And that's a lot of food. For lunch, let's say you have a double bacon cheeseburger, large fries, six chicken wings with some ranch, 2,400 calories. For dinner, an entire large meat lover's pizza, three breadsticks with some dipping sauce.
00:10:57
Speaker
And to top it off, let's say we have some dessert. We have a pint of ice cream. a large bag of chips, a candy bar. And because we want to make sure that we're balanced and we're having some drinks too, we add on six beers and two mixed drinks. that All that food would put you at 11,000 calories. That's a ton of food. Nobody's eating that much in a single day. You might be able to eat quite a bit. You might be able to throw down or maybe you have a day where like you do eat a lot more. You are still not eating 10,000 excess calories. You may hit that
00:11:29
Speaker
4,000, 5,000, maybe even 6,000 in a day if like you're really eating a ton and just having a lot of higher calorie dense type of things, but you are not eating that much food. And so the bottom line, I wanted to make this super tangible so that you actually get a good understanding of this and so that you cannot react so emotionally about this. Because a lot of times when people get into this headspace, when they think they've ruined all their progress or they've really gone off the deep end or they've screwed themselves up, they do a couple different things. They either one, go into what I call like screw up mode. where they just say screw it and they just completely go off the hinges and they just continue to eat in a way where they're not paying attention to anything they're eating everything in sight they're having all the desserts all the things and they're not really paying attention and trying to make healthy choices second they just quit altogether where they just say
00:12:15
Speaker
I don't want to do this. It's not worth it. I just ruined all my progress. Or third, they try to overcorrect. And so they're trying to burn off a ton of calories or go on a three-day fast or go into this juice c cleanse or do something that's just not very sustainable and not really going to lead to the outcome that you want.
00:12:32
Speaker
Take a step back, reframe those expectations and start thinking about this logically, understand what's actually happening. You didn't gain 10 pounds of fat, your body is just holding on to a lot of water, maybe you have a little bit of excess food in your system. And as soon as you get back to your normal routine, you are going to shed most of that weight. It's very possible that if you had a weekend or maybe a week of vacation and you were eating more, you gained a little bit of fat. But if you've been listening to this podcast, you probably already know how to lose a couple pounds of fat. So it's not a big deal. You get back to your normal routine. Maybe you go into a calorie deficit for a week or two after you get things regulated, you lose a couple pounds of fat, you're right back to where you started. It's not a big deal at all. So step one is just to reframe your
Steps to Reestablish Fitness Routines
00:13:13
Speaker
expectations.
00:13:13
Speaker
Step two, hydrate plus a healthy meal. As soon as you get back from your vacation or that day or whatever, that next morning when you're getting back on track, give yourself an easy win. Start by drinking water first thing in the morning. A lot of times when we go on vacations or we're having alcohol or we had a bunch of carbs or extra food, you're just not drinking as much water and your body is likely dehydrated. So we want to get our body kickstarted and start drinking water again, start to push those fluids. So starting your morning off with 20 to 30 ounces of water is an easy first win to get that momentum rolling again and also just to help you get hydrated again.
00:13:51
Speaker
This helps to get you in that mindset of just focusing on healthy habits. And again, you're very likely dehydrated. And so getting some water in is going to help you feel better and also just get your body back to feeling like normal. With your meal, you just want to get a high quality meal. So get some protein, get some fiber.
00:14:08
Speaker
Stick to mostly whole foods. This going to help to keep it lower calorie, keep it high protein, keep it nutrient dense. You probably just ate tons of extra calories with your holiday or birthday or vacation or whatever. So this is just a way to start to get back on track. So you start to feel good. You get yourself a high quality meal.
00:14:26
Speaker
A bonus tip that I would throw here is if you are coming off, let's say a vacation, think ahead a little bit and do some sort of like grocery pickup order or even have those groceries delivered to your house. Or if you leave, have some sort of food in the house that when you come back, you can get right back to it. Because we've probably all been there where we come off a vacation or we come off a social event or we're just not feeling the best and we don't really feel like cooking food or we don't have food in the house. And so rather than getting back on track, we just say, screw it, I'm just gonna go get takeout. I'm gonna order something. I'm gonna get some pizza. I'm gonna do this. I'm going to get that. And it's typically not the best options to get back on track. So having some food prepped ahead or having just the groceries in your house or having groceries delivered or picked up right when you're ready to get back on track is something to think about as well, just to set yourself up for success. so Some examples of some quality, healthy meals, like for breakfast, it could be like some eggs with a side of fruit. could be like a Greek yogurt bowl with like some berries. It could be a protein shake with a piece of fruit or some toast. could be for lunch, maybe like some chicken and veggies or like a burrito bowl or Mexican style bowl. Just anything that has lean proteins with fruit or vegetables is going to be a good option.
00:15:37
Speaker
You do not need to do anything extreme here. You don't need to fast all day to make up for it. you don't need to cut out every single carb. You don't need to eat 500 calories throughout the day. The goal is just to eat something that makes you feel good. Get back to how you normally eat and just stack another easy win.
00:15:52
Speaker
Step number three, get back to getting some activity in. Easiest way to do this is get your steps in. Shoot for at least 8,000 steps per day. Another easy win that you can do, get you moving, get yourself outside, maybe get a little sunlight. It's not about trying to burn off tons of calories. You're not trying to like do a bunch of extra cardio or anything like that. You're just trying to get some steps in. Maybe it's a morning walk.
00:16:14
Speaker
Maybe it's 10 to 15 minute walks after each meal throughout the day. Maybe it's an evening walk for 30 minutes, an hour, whatever. Some regular movement throughout the day. it doesn't really matter. Just get your steps in.
00:16:26
Speaker
All these things are just stacking super easy wins. So you're getting some water, you're getting some steps in, you're getting a nice healthy meal. Step number four, we're gonna get back to our exercise routine. This is one that a lot of people struggle with because a lot of times it is gonna suck a little bit when you get back into it. If you've had some alcohol, if you've been eating kind of in a way that you don't normally eat, if you've been sleeping not as much, that first workout is probably not gonna it's probably not gonna feel as good as you want it to.
00:16:50
Speaker
You don't have to go in and work out for two hours. You don't have to do some crazy intense workout. You don't have to go in and try to set a PR. Just get a solid, good workout. and An average workout, normal training session, not trying to burn off every single calorie, not trying to break any records, because another thing that you need to think about if you are coming off, let's say a vacation or a trip where you had some alcohol. you didn't sleep as much. Those are two of the biggest things that can cause injury or make it more likely that you could get injured. So if you're dehydrated, or if you are coming off low sleep, those two things, especially mixed together, not good. I've been in some instances where I've hurt myself because I was dehydrated, like pulled a muscle pretty bad.
00:17:31
Speaker
A couple different instances I can think of in my mind, like the day after a wedding, I remember playing in a slow pitch softball league and I pulled growing pretty bad. And another time I remember lifting and doing a leg workout after coming off of a trip and I was pushing a little too much and I strained my hamstring. So if you're not back to normal, like if you haven't had a chance to kind of regulate your body, get hydrated, get some good meals in, get your sleep right, don't go in the gym and try to absolutely crush it because you could be setting yourself up for something not very good. And again, one thing that I want to reiterate here is you're not trying to burn off every single calorie or undo everything that you did, because that just creates a bad relationship with exercise. Like every time you have fun, you feel guilty about So then you go to the gym gym and you try to burn it off or every time you eat some extra food or you go on a vacation or a holiday. then exercise starts to become this thing that you resent and it's used as a punishment. And I just don't think for most of us, that's a really good place that we want to be with exercise. You want exercise to be something that you want to do and you look forward to and it's enjoyable. And so trying to punish yourself with exercise, I don't just don't think it's very smart.
00:18:34
Speaker
Step number five, recover. As I have mentioned, your sleep was probably not the best, especially if you had some alcohol, if you had some extra food, maybe you didn't sleep as well. Sleep just often takes a hit when we have a social event and we have different things going on. So recover. That's part of getting back on track and making sure that you feel good is to get a good night of sleep.
00:18:55
Speaker
Get back to your normal routine, getting back to your normal bedtime, give your body a chance to recover. Better sleep is going to help with all those things that we want to feel throughout the week. So helping with our energy, helping with better workouts, regulating our hunger, feeling better just on a regular daily basis. We make better decisions when our sleep is better. And so get back to a good night of sleep.
00:19:19
Speaker
Pretty simple. Don't need to say too much about that. And then our last thing that I wanted to mention, step number six with getting back on track after some time off is just to reflect and learn a little bit.
00:19:30
Speaker
This has been a huge part of my whole transformation with just fitness and going from losing 100 pounds and being able to implement all these healthy habits and being able to just get into a mindset where I don't feel guilty about going and drinking a bunch of alcohol for a couple of days or going on vacation or eating more food that used to be something that i would feel guilty about and i used to feel like oh i'm screwing up my progress or what am i doing like why am i making these decisions until i started actually reflecting a little bit and realizing that i could find balance in these things i didn't need to feel guilty about these things these things were just things that i would do a couple times a year or you know every couple of months i was going in
00:20:08
Speaker
having a weekend off and drinking a little bit more or eating a little bit more and they weren't ruining all my progress. And so spend a few minutes just actually reflecting on the event, the vacation, the birthday, those sorts of things. Like, did you actually overdo it or did you just enjoy yourself and eat a little bit more and drink a little bit more? Maybe you did do a little bit more than you wanted to. Like maybe next time you go into it, you're going to try to bring it back a little bit or have some plan or stick to maybe some different methods going into it. So you don't eat too much or drink too much or whatever, but maybe it was exactly what you wanted. And that's how you want to handle it the next time. Like was the actual experience worth it? Like, did you make some good memories? Did you enjoy hanging out with friends or family? Did you enjoy the vacation, the birthday, the holiday? if You did. Then I would say that's probably worth it. missing a few days in the gym or eating a little bit more like that's not going to kill you or ruin all your progress if you made some good memories then it was probably worth it because the thing that i
Balancing Fitness and Enjoyment
00:21:02
Speaker
have found is with this type of stuff as long as you are making a conscious decision you won't really feel too bad about it but i think a lot of times we get caught in like this no man's land where it's like i want to go on vacation i want to enjoy myself but i don't want to ruin all my progress and i want to stick to my fitness goals and then so you go on vacation and you do do those things but then you feel guilty about it well that's not it either like you want to go on vacation and completely enjoy it and then when you get back to it like when you get back to your normal routine then you're just right back to it and i think just taking a couple minutes to reflect on these things and really just figure out what is actually important to you at this point in time
00:21:37
Speaker
Like if you're trying to just go enjoy yourself on a vacation or you're trying to just enjoy yourself on a weekend or go to this social event and I have to think about like what you're eating and what you're drinking and that's what you want to do, then make that conscious decision and be good with that. There might be other times too where like maybe your fitness goals are a little bit more important to you and you are going to go out on these social events, but you are not going to drink or you are not going to eat. a bunch of extra. And that's perfectly fine too, if that's a conscious choice and that's what your priority is at that time. But I think when you go into it and then you're thinking you want to do one thing and then you end up doing another thing, that's where people start to feel bad about this. And that's where they get into really bad loops and they get into a space where like, oh, I'm not disciplined. I didn't stick to the plan. I feel crappy about this. So make a conscious decision, have a plan going into it, what your intention is with this certain thing, and then stick to it.
00:22:26
Speaker
And then if you didn't, this is where the reflection comes in. You spend a couple of minutes, you figure out, okay, what can I do better next time? How can I then enjoy this or stick to the plan or the things that I am doing leading up to this, or even on this trip, the things that I know are going to make me feel good about this afterwards. Like just take a few minutes to think about those things. And I think when you do that, that's where you can really start to figure out this whole balance thing. Like you want to do healthy stuff a majority of the time, So when you do do this, quote unquote, unhealthy stuff, when you do go in, drink a little bit more, eat a little bit more, stay up too late, it doesn't really mess you up mentally. Like you don't feel guilty. you don't feel like crap. And it also doesn't mess you up physically too much. Like you don't feel like trash for a week or two or get off your routine completely. You want to find a spot where like you can enjoy this nice balance. Like when you think about it in the grand scheme of things, like if every month you're taking a day off or every few months you're taking a weekend trip or you're eating a little bit more or every two or three times a year you're going on a vacation and you're not worrying about fitness or health or anything like that and enjoying yourself or for the holidays you're just enjoying that day guilt-free like to me that's exactly what balance is like you should have those times off you shouldn't have to stress over those things too much about like being off track or ruining all your progress you want to find a place where you can be more balanced it's not about never going off track it's about making conscious decisions and then you can learn from those experiences. If it was exactly how you want it to be and you enjoyed it fully, then continue to live in that way. And that's kind of your lifestyle and that's your method. If you went a little overboard and you don't feel like you could get back on track very easily, then maybe you need to do a few different things next time. But I think it's really important to get to a space where you can find that balance and get more comfortable with being able to just enjoy life more. Because when you can do that, it's so much more sustainable. Unless you're the person who's like, i'm never doing anything i'm never having fun i'm never having a social life i'm counting every single calorie i'm never eating more than i want to i'm never having alcohol i'm never staying up like unless you're that person you're going to enjoy life you're going to have different times different seasons different periods where you aren't so focused on fitness or health and that's completely okay and maybe that sounds a little weird coming from a guy who does love fitness and is super passionate about it and really enjoys like working out and eating healthy and all those things but to me if i was trying to do this 100 of the time and never enjoy myself it would just not be sustainable i wouldn't want to do that i want to be healthy and fit look how i want to look feel how i want to feel do healthy stuff most of the time and then enjoy myself other times and not worry about any of that stuff and not feel guilty about it not let it wreck all my progress not let it throw me off too much
00:25:10
Speaker
And to me, that's exactly what finding that balance and finding that sustainability is all about. So to close this all out, coming off of some time off or a week off or whatever, don't do anything stupid when you're coming back to this. You don't have to do anything crazy, do anything extreme. you just need to get back to your normal routine. And if you follow these six steps, you reframe your expectations leading up to this because you know things probably are going to be a little bit harder to get back on track. That skill might be up. It might not feel great. But as long as you know that going in, you can react accordingly.
00:25:42
Speaker
Number two, hydrate. You need to get a meal. Number three, get your steps in. Number four, get a good solid workout. Number five, recover. Get some solid sleep. And number six, just reflect a little bit and then move on. That's all it is. Getting back on track is not about trying to burn a bunch calories or undo everything that you just did. It's just about getting right back on track and getting back to the normal routine. And I'll close this out with saying, you're always just one meal away, one workout away, one healthy decision away from being right back on track.
Conclusion and Call to Action
00:26:12
Speaker
Don't let one day or one weekend or even a week off turn into several weeks or several months. It doesn't have to be that difficult. And if you use this simple little checklist, that will help you to getting back on track ASAP.
00:26:26
Speaker
With that being said, i appreciate you listening. As always, the one-on-one coaching link is in the show notes. If you want some help with this, I have some online coaching spots available.
00:26:36
Speaker
Other than that, I appreciate you listening. Continue to share this, leave reviews, grow this show, help give practical, real information to people. Hopefully you realize in these episodes like this, this whole fitness thing can be balanced with all the other stuff. It doesn't have to be fitness and health and diet 24 seven. You can absolutely do both. And I think it's important to do both for a majority of people. That's the only way this is going to be sustainable. So if you find this helpful, if you know somebody who's struggling to get back on track, send this their way. But as always, I appreciate you listening and we will see you next week.