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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.
Private Member |
switzerland
So sorry to hear about Charlie crossing the Rainbow Bridge. He will always be in your heart. Take care and be sure we all feel with you!
Private Member |
I am sorry for your loss. I love my pets very much so I can imagine how you feel. I am sure Charlie had the best life with you and I hope you can find some comfort in that.
Private Member |
kyiv, ukraine
Sorry for your loss!
And I was wondering how you manage to post the entry about the situation I’m in? That might be even interesting experience for you to observe. Fortunately I haven’t lost anyone dear. Even more – I was triumphing my win. Couple of weeks ago I accomplished my first bicycle trip by myself. 4 days only me, by bicycle, the huge pack on the back of my bicycle and the road, quite challenging, hilly and magnificent road. There was hard physically, but I knew the type of track and partially I biked this track before. I knew that would uneasy. But there also was mental challenge to overcome: the fear. Staying alone in the tent somewhere between the village and the forest. There is long story of what happened in my brain and how I was talking it to stay calm. Let just put it as quite a challenge mentally. But I did it! Each checkpoint was reached around 2 hours earlier than I planned. Last day, last 30 km (there was 100-55-60-100 km distribution for 4 days, and don’t be deceived by 55 and 60 – those were the hardest, totally offroad, hills, crevasses..), so last 30 kms last day were done just on the wing and a prayer – pure will. Yes, i could call a taxi as I was in city already. But I didn’t. That was the goal. At the moment I arrived to my house I literally felt as an Olympic competitor who was tearing the finoih band by their chest while the crowd are cheering. I was all over the moon, on the top of my own world.
Then I went home, unpacking, cleaning the stuff…
And then it came – my brain wanted satisfaction for those mental and physical efforts. It wasn’t all junk food, no – but still foood. + after such efforts I simply couldn’t workout for 4 days. Well, by brain told me I couldn’t. I should have told myself “enouhg” aftre one day. But I didn’t. Well… I’m still blaming myself a little. But I’m turning back on track and at least my trip gave me power, trained my muscles, my mind, my will. I became literally stronger not only figurative and (and that was the main goal) it opened be door to independent traveling by myself.
Private Member |
woodbridge, virginia, usa
Sending my love to you Z! Btw, that warrior strength in you is amazing. Way to be positive!!
Private Member |
Dear Zuzka, Dear Jesse
I am deeply sorry for your loss. I always loved Charlie in your earlier videos. I Know how painful it is to lose fur child. It takes time, lots of time, like forever … sadness is speechless.
Stay strong.
Private Member |
hailey, idaho
So sorry for your loss, Z. I know how much your furry family means to you.
Private Member |
Hey Z,, as long as I have ‘known’ you, I knew you with Charlie and I’m really sorry for you losing your friend. Hang in there, and keep positive by thinking of all the nice moments and memories you had with him and how he filled your life.
Private Member |
Someone once told me this after a loss: “The first law of thermodynamics states that energy can neither be created nor destroyed, it can only be transferred or changed from one form to another.”
You will surely miss a tail wag, scratch behind a ear, kiss on top of a fuzzy nose or snuggle under the covers, but Charlie lives on in another way. The imprint they leave on who we are means that they impact the world through us. You are a great “mom” and he was blessed to have had you part of his life.
You and Jesse are in my thoughts and prayers.
Private Member |
Dear Zuzka,
I am pretty sure, that Charlie and you were soulmates. His soul and yours are bound together and are meant to learn together. Therefore, no matter where he is now, he and you are not apart from each other. It just cannot be.
I feel your heartbreak. Wine will make you feel a lot worse by the way. A l o t. Especially red wine makes dark feelings darker – that’s at least our experience with many people I know.
Anyways, your pain will become much more bearable over time and I wish, we could make this time go faster for you. You were there for me, when I felt at my worst and now you feel bad but I cannot give anything back.
anything but..
..lots of love
warrior
Private Member |
kingston, ontario, canada
Zuzka I’m so sorry for the loss of Charlie. I have two rescues at home and cannot bear to think of the day that will come….Thanks for this article, it was good timing for me. We have been having some really hot and humid weather here, making exercise unbearable. It is finally cooler today so am excited to hit the gym after work 🙂