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Back on Track

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We’ve all be there, your nutrition is dialed in, you’re focused on your workouts, making steady gains and losing weight.  Our energy is through the roof and man, do we feel great.  And then something goes wrong.  For me it’s usually a back injury or maybe a vacation, a family tragedy, our focus is lost, we stop exercising, we enjoy a few unhealthy snacks we think will help us feel better, and before you know it two weeks have gone by and we’ve added a few pounds and our energy level drops.  How does this happen?  How do you deal with this?  How can you get back on track with your nutrition and workout?

For starters, it’s not the end of the world.  Too many people believe that if they stumble and ease back into their old lifestyle, they might as well throw their hands in the air, head to the nearest fast-food restaurant and never exercise again, simply because they’ve made a few mistakes. You need to refocus on your “WHY” and remember the reason you decide to improve your health and fitness in the first place.  Don’t discount all your previous efforts simply because you’ve gotten off track.

Here are a some things that I’ve used to get back on track:

1.) Try a reward system – Set a goal for the week and if at the end of the week you’ve reach your goal, reward yourself.  Having a realistic goal to motivate you to success is a great motivator for success.  This can be as simple as treating yourself to a fancy restaurant, having a cheat food (not meal) or allowing yourself to buy something you’ve been wanting for some time.  Either way, for this to work you have to be willing to hold out and wait for yourself to finish the required number of weeks.

2.) Find a partner – Having somebody who can motivate you and expecting you to be ready to go can do wonders for your workout regime.  I use private workout groups on Facebook and Team Beachbody’s SuperGym to meet workout partners who are doing the same or similar workouts as I am.  The only requirement here is that you have to be consistent for you and your partner.  Don’t be afraid to post concerns, struggles or questions in these groups, more than likely everyone else has at one point had the same problems.  They can help you and then eventually you will get the change to inspire someone else. 

3.) Pace Yourself – Don’t jump right back into the most intense of the workouts.  If I’m using a workout like Body Beast I would reduce the amount of weight being used and focus on technique and form.  If I’m using a workout like Insanity or P90X, I would be very conscious about my reps and not over doing it for the first week or so.  Instead, phase back in, and allow yourself to take an easy week before you “Bring It!”.   This lower intensity can make it easier to get off the couch and start trying once more, and as I mentioned above it’s a great way to re-focus on your form and technique.

4.) Track Your Workout – Whenever I start a Beachbody workout (P90X, Insanity, Les Mills Pump or Body Beast) I always make sure that I have new copies of the workouts so that I can track my progress.  If I have old sheets that I’ve used in the past I will keep those handy to compare where I was and where I want to be at the end of the program.  It’s very motivating to be able to add 5 or maybe 10 lbs to a workout in only a few weeks.

5.) Track What You Eat – Your nutrition will play a big part in helping you get back on your feet.  If you only focus on the workouts and don’t eat the proper foods then your results will be less dramatic and will come at a slower pace.  To get the best results in the shortest amount of time track what you eat and make sure that you are getting the right foods to not only fuel your body but to turn it into a fat/calorie burning machine.

6.) Focus on You Health, Not The Scale – Most people trying to lose weight or get in shape obsess about the numbers on the scale.  Instead, focus on the healthy foods you’re putting in your body and how great you feel and how high your energy level is.  The numbers on the scale will take care of themselves.


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*Note – If you have a “dud” coach and would like to change coaches, the process to do so is very simple. Simply email and tell them that you would like “Coach Todd Greene (Coach ID #99963) at ” as your coach. Please CC me as well so I can ensure to follow-up.


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