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Getting Back After Falling Down

Fitness | September 03, 2018

At some point, we’re all going to find ourselves falling off the wagon. We’ve set up a routine, and through the workings of unexpected events we wind up breaking it. As a result, we end up feeling stuck in the chaos of uncertainty. We don’t know how to dust ourselves off and resume the routine. So how do we get back up after falling down? Let’s explore that today. I’m going to be speaking about this when it comes to fitness. These points can also be applied to other things in life, too, such as goals or work. But let’s stick to fitness for the sake of consistency.

The first tip is to cancel out any negative self-talk. For some people, there’s shame in not doing what you “were supposed” to do. (Working out.) And in that shame, we bully ourselves. We speak critically; we compare our motivation or willpower to someone else’s. It’s a spiral of self-demolition that leaves us being crushed by our own worst critic: ourselves. That’s why it’s important to cancel out this type of communication. Immediately deny it. If even a single criticism comes out, speak to it. Tell it, that’s not true. Whatever you do, stop yourself from being a bully.

The second tip is to take a step back and figure out what made you fall in the first place. Was it something beyond your control, like an emergency? If it’s something you had not anticipated, it’s all the more reason not to get angry or bitter about the fall. Just know that it was a rare interference that won’t be happening regularly. A few days ago I lost my 4 legged best friend Charlie after 11 years (picture above). It was a shock, I didn’t expect him to go this soon and I’m completely heartbroken. If you have experienced a loss of a loved one, you know what I’m talking about.  I’ve been eating the most crappy foods, drinking way too much wine in the attempt to take the edge off, and I haven’t exercised for over a week since he became really sick. Grief is stronger than any of your healthy habits you’ve been cultivating for years. I know it’s only a temporary state, and I don’t feel guilty or mad at myself at all. I know I will pick myself up again when the time comes.

However, if it was something you could have controlled, you have the option of learning from it. For example, if your fall was the result of having a busy schedule for the day- work, errands, family, social gatherings, appointments- then put on your thinking caps and adapt. If you’re short on time, but still want to invest progress towards your fitness goals, then get smart. Shorten your workout, but make it more intense. I have tons of quick workouts at the ZGYM that are anywhere as short as 5 minutes to as much as 10. And that being said, most of my workouts are around 20 minutes; nowhere near or more than a full hour. My philosophy is all about training with the maximum amount of effort for the least amount of time for optimal results. That means no second is wasted. (If you’re interested in this kind of training, then I suggest you sign up for the ZGYM if you’re not already a member.)

Another option is to schedule in your workout. Get out your planner and write it down at the best time possible. Treat it like you would any other appointment.
And finally, there’s good old-fashioned time management. It’s not exactly glamorous, let alone comfortable, but if you have to wake up earlier than you’re used to for your training, then so be it. If the goal is truly that important to you, you’ll find a way to make the earlier call time a part of your lifestyle. On the flipside, you could also fit it in during the evening; some people choose this an alternative. If there are any “gaps” during the day where you can spare 20 minutes to train, use it to your advantage! Play around with the times and find your perfect fit.

The third and final tip is to reflect upon your goals and intentions. Remember the first tip about canceling out negative self-talk? Now turn it to positive self-talk. Be your own best coach. Instead of saying to yourself, “I’m back to square-one now. I skipped a workout. I’m bad. I can’t do this. It’s impossible. I’m not like that person who has the freedom and discipline to be able to do this everyday,” tell yourself instead, “OK. So I skipped a day. Big deal. Tomorrow, it’s business as usual. Since I didn’t do anything yesterday, I can make up for it on my rest day, if I feel up for it. I’ve got this.”

Another thing to is to think about the goal. How realistic is it? Are you expected miraculous results within a short amount of time? Don’t assume you’re going to be cover-model ready for a beach vacation in just under a week. You’re also not going to be breaking world records at the gym if you’ve only been at it for a month. Have realistic expectations and goals! And make sure the life you’ve created to support them is sustainable. If hours upon hours of working out and extreme, socially distancing eating are what it takes, then you may want to reevaluate things. Look online and you’ll see countless accounts from people who have gone to extremes. They will all tell you the things they did couldn’t be done forever. Some of them may have gotten serious health ailments as a result. I’m not telling you it’s impossible to achieve your fitness goals, but you also need to understand that nothing happens overnight. It’s a long process; a journey. And during that time, you’re going to make mistakes. Learn from them. There will be parties, holidays, and emergencies. That’s life! You can’t control everything. And the things you can control shouldn’t be ruled under an iron fist. Be flexible, but otherwise consistent. Don’t beat yourself up like a locker-room bully. You’re better than that. And if you’re in shock of having been off the wagon for a long time, welcome to the club! You’re not alone.
What matters most is that you get back up and continue on.

Comments Add Comment

  1. private avatar image

    Private Member  | 
    switzerland/, france

    I am sorry for your loss. I now how silly this may seem for outside watchers or those who never had dogs, but I had 2 (well we now have 40) that mattered to my heart and know how this can be so heartbreaking.
    I had recently an event where I felt my whole world escaping me , and was also drinking and crying too much. I found the way to get out of this self -destructing mode and the motivation to get back on track. My boss is making my life hard, and she is not fit, so what motivated me is to be even fitter than ever BUT respecting my limits (I already have injuries) and took the decision to see doctors …for my mental sanity and for my joints (X-ray, therapy and blood draws on the horizons). Also I need to show example to my kids. It is back to school time and they don’t want to go…if I fail facing my problems, how could I expect and show the same to my kids?

  2. private avatar image

    Private Member  | 
    lethbridge, alberta, canada

    Aw Zuzka, so sorry about Charlie. He was a beautiful boy and I always loved to see pics of him. Thank you for sharing and this post couldn’t have come at a better time. You are the best of the best.

  3. private avatar image

    Private Member  | 

    I feel with you, thank you for sharing.
    …and thanks for the inspiration talk, I’ll needed that.

  4. private avatar image

    Private Member  | 
    málaga, spain

    I’m so sorry to hear about Charlie, Z. What a terrible loss for you and your family. Even when it isn’t sudden, nothing can prepare us for the sadness and pain we feel. I always try to remember that the magnitude of our grief is a testament to how deeply we love, and that, at least, is a very beautiful thing. <3

  5. private avatar image

    Private Member  | 
    port moresby, papua new guinea

    My sincerest condolences to you darling Zuz😘 My hubby and I have also adopted our first born son whom we call.boss our dog and he’s absolutely beautiful. .We don’t have kids ourselves and treat him like a human child i know it sounds strange but I know you totally understand. .I’m sure Charlie will be happy his mommy Zuz is exercising and being healthy and happy. .I’m a Christian and I know that God is watching and knows exactly where Charlies soul is ..it’s resting. .as you have mentioned above it’s only temporal emotions we go through so you can grieve (I’ve lost my mom & brother to cancer 3 months apart then an uncle and couple of girlfriends who are pilots in plane crashes, I’m a pilot myself) i understand everything you are going through. .but with me it’s my faith in my God that keeps me going coz I we have to keep on living our best lives for all those loved ones that have been taken away too soon and are resting..Stay strong positive and motivated beautiful Zuzka..I thank God for stumbling across your website since 2011 and I’m a devoted fan in Australia and Papua New Guinea now..Go Zuzka team we’ve got this all the way! !💪💪💪💪👏👏

  6. private avatar image

    Private Member  | 
    tx

    Zuzka,
    I’m so sorry to hear about Charlie! I’m heartbroken for you and Jesse. I can not imagine anything happening to my fur babies. We become so attached and they become our family
    Xoxo
    Kim

  7. private avatar image

    Private Member  | 

    Dear Zuzka,

    I am so sorry for your loss. My thoughts are going towards you and Jesse in these challenging moments, it is so sad 😥

    Take care XO

  8. private avatar image

    Private Member  | 

    Dear Zuzka,
    I am so sorry for your loss. I lost my beloved dog Brownie in April and just seing her pictures still brings tears to my eyes. Be strong, feel him in your heart, Charlie will always be there for you.
    All the best for your beautiful family.

  9. private avatar image

    Private Member  | 
    massachusetts, united states

    Hey Zuzka,

    So sorry about Charlie, I’ve lost my baby a while ago and still miss him terribly.

    As far as bullying ourselves , couldn’t of come at a better time, I missed a workout yesterday! Uggghhh, I have missed 5 in the 2 years that I have been with you , and that’s working out 7 days a week. I was feeling bad but I am dusting myself off and looking forward to killer legs!

    Thank you!

  10. private avatar image

    Private Member  | 

    Hi Zuzka
    a lots of love and energy im sending you to help you go throught this. Life happens and we have to continue live our lives. Be strong Zuzka.

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