How to stay on track even when you don’t feel like it

You’re going along, following your plan. Your clothes fit better, and you’re feeling great. But then, inevitably, one of those days hits. Or maybe it’s a whole week. And suddenly, you find yourself thinking…

“I’ve been good, I deserve a break.”

“Today, I’m just not feeling it.”

“I’ll get back on track… eventually.”

Sound familiar?

It’s the unpredictability of life we all face. But here’s the thing: to achieve and maintain your goals, consistency is key. It’s about staying committed through those tough days and weeks. Because…

stay on track
Photo by Rachel Claire

What gets you there, keeps you there.

That’s why my first four steps are crucial for staying on track. They establish and then build upon a foundation that’s sustainable for the long haul—your entire life.

If that notion feels daunting, take a moment. Reflect on how every action or inaction, no matter how small, shapes your future. It’s a perspective we often overlook, but one worth embracing. Not in a critical, I-just-ate-a-cookie-and-I’m-a-fat-pig kind of way” but rather in with mindful consideration of what truly matters to you.

This isn’t about becoming hyper-vigilant, obsessive, or perfectionistic. It’s about being deliberate. Otherwise, it’s too easy to slip back into autopilot mode, where progress stalls.

We’re wired to conserve energy, to choose the path of least resistance—a survival strategy ingrained in us for millennia. However, in today’s world, we must recognize that the easy path often leads to greater difficulties down the road.

Really!

A client once shared an adage with me: “You can choose what’s easy now, and life will be hard, or you can choose what’s hard now, and life will be easy.”

Consider the consequences of taking the easy route. Like overspending without a budget or having that extra drink when you’ve already reached your limit. What’s easy in the moment often translates to hardship later on, whether it’s a financial shortfall or struggling with weight years down the line.

The fifth step in my 5-step process—consistent execution—depends on maintaining the other steps. It means regularly identifying and reshaping sabotaging thoughts, keeping your “why” at the forefront, and continuously refining your approach based on what works.

Execution entails crafting a lifestyle that aligns with your goals and keeps you there. Surround yourself with foods you enjoy and activities you love. Make it effortless to stay on track. Keep a watchful eye on your thoughts, recognizing when your mind starts feeding you lies about it being too difficult or your inevitable failure.

And don’t wait for it to feel easier. One day, you’ll realize that it already does.

How to feel super successful everyday, even when you fail

How to feel super successful everyday, even when you fail

When we focus on how to succeed, we generally look to the outcome. If we get the outcome we want (like the scale going down) then #winning. If not, #loser.

It’s an outdated view of success. Binary. Winning is left – largely – to chance.

In truth, your success depends on your willingness and ability to recognize all of the ways that you are winning. 

Please do not gloss over that last sentence. Both willingness and ability are critical to you feeling super successful every day, no matter the outcome you achieve. Let’s break them down:

Willingness means not holding yourself to perfectionist standards. Maybe taking an ugly win. You were going for a 20 lbs weight loss this past quarter. You lost 3. Take the win. Acknowledge what you did to get there. Congratulate yourself that you didn’t gain 3, which was your past trajectory. 

Yes, assess the failure. Learn. Refocus. Retool. And go again. But go into it feeling like Serena Williams who knows she’s a winner, even when she’s lost a tournament.   

Ability is looking for what you might not normally think of as a success. Say you picked up that glazed donut and ate three quarters of it before coming to and thinking “whoa, what happened here?!” and put the remainder in the trash. You might be tempted to feel bad about what you did eat. Instead, take the kudos for stopping when you could have wolfed down the last few bites (do you know how hard that is?!). 

How to feel super successful everyday, even when you fail
Photo by Giorgio Trovato on Unsplash

Take 47 seconds now and come up with five ways you’re winning today. Like you…

  • Ordered a grande instead of a venti
  • Took a 4-minute walk instead of scrolling to pass the time
  • Responded with grace and understanding to the complaining coworker you’re not fond of 
  • Walked the two flights of stairs to your office, even when the elevator opened right in front of you
  • Stopped halfway through a bag of Cheetos and put the rest away

If you want to know how to succeed it starts here, with recognizing all of the ways you are already winning. When you come from the place of being successful, you prepare yourself for successful outcomes. You are more likely to take the actions necessary to achieve your goals when you feel like a winner. 

Another way to win more…have a Strategy Session with me. Let’s talk. 

3 ways to control food cravings and stop sabotaging your weight loss

3 ways to control food cravings and stop sabotaging your weight loss

Recently I started asking new members of my Group what they really need to know when it comes to losing weight and getting healthy. The most common response is “how to control food cravings.” Whether for sweets or salty, the desire is to crave those foods less, and eat more of the healthy stuff.

And it’s the issue that most of my coaching clients wrestle with when they first hire me.

And it’s the issue that will continue to challenge you without an intentional plan of action.

Let’s start with a basic truth about cravings. The more you give into them, the stronger they become. And the more you resist them, the stronger they become.

“Well great” I can hear you saying.

But knowing this gives you power to control food cravings and I’ll share three ways to do that:

1. Be prepared: Food is designed to be uber palatable. Manufacturers use sugar, fat, salt and chemicals to create foods that previously didn’t exist. The better it tastes, the more you eat (and the more profit they make).

Our ancient ancestors didn’t crave foods like we do. They needed to eat to stay alive. So when they had a taste of something they liked, a little dopamine was released into the brain to motivate them to seek more of it.

But today these super palatable foods use your physiology against you by releasing more dopamine, which drives you to want more. Notice how a few strawberries are sufficient, but one chip/cookie never is?

3 ways to control food cravings and stop sabotaging your weight loss
Photo by Conor Brown on Unsplash

2. Be the observer: Notice the craving when it comes, like you’re watching a movie. You can say something to yourself like, “Oh, I see my brain really wants something sweet (salty) while watching a movie.”

Then normalize it, like “Of course I want that…Nabisco has spent a lot of money to make sure I do. And, it’s something I’ve been eating for a long time.” In this way you logically poke a bit of fun at the craving and don’t make it such a big deal.

3. Be honest, kind and firm: Acknowledge there is part of you that wants to eat the thing and part of you that doesn’t. And that’s okay. You’re figuring it out.

Pay close attention to what you make it mean when you have a craving. If you start to blame yourself for being weak, for having no willpower, notice how those thoughts feel. Hint, like $h!t. So, not helpful.

At this point you let your brain know, “Hey, I see you craving chocolate and I get it. But we’re not doing that right now.” Each time you do this, you not only control food cravings…you reduce future cravings.

Each time you go through this process, ask yourself what you really want. What you’re really craving. Yes, the dopamine in your brain wants the food, but the you underneath it all wants something else. Something better.

Learn to crave that.

8 Quick & Easy Ways to Kickstart Feeling Better and Getting Fit.

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