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Answered in 7 episodes

Should I wait until Monday to get back on track?

Answered by Nikkiey Stott and her guests · Updated

The short answer

No. Across several episodes, Nikkiey says there is no perfect time to restart, and the time is right now. Waiting for Monday usually turns into a week of leftovers, extra wine and half-hearted workouts. Pick it back up within the next couple of hours with your next meal, your steps or tomorrow's workout.

Hear it from the show

Tap play to start right where it's answered. It keeps playing while you browse.

  1. Nikkiey on turning today into your Monday after an indulgent weekend

    Plays from 5:47 · Ep. 61: Overate Over a Long Weekend? Restart Today, Not Monday

  2. Why there's no perfect time, and how to salvage the rest of today

    Plays from 8:17 · Ep. 225: How to Get Back on Track With Your Fitness Goals

  3. Get back on it within hours, not on Monday or a new month

    Plays from 20:54 · Ep. 31: How to Stop Quitting Your Fitness Plan After a Mistake

  4. Nikkiey on why "I'll start Monday" is all-or-nothing thinking

    Plays from 7:10 · Ep. 176: Fat Loss Mindset Lessons From Real Women Over 40

  5. Recommit right now and write down your action items

    Plays from 4:32 · Ep. 149: How to Restart Your Fitness Goals After Falling Off

The full answer

Nikkiey calls the start-on-Monday habit an all-or-nothing mentality. On Ep. 61 she lays out the two paths after an indulgent weekend. Stay in the "I messed up" mindset and the rest of the week becomes leftovers, a couple more glasses of wine each night and half-hearted workouts while you wait for next Monday. Accept that you had a good time, and today becomes the day you get back to it. On Ep. 176, listener Beth puts it simply: missing a workout doesn't mean throwing out your macros, and overeating one day doesn't mean punishing yourself in the gym the next.

The restart can be small and immediate. On Ep. 225, Nikkiey says that if you missed your morning workout, look at whether you can move things around later in the day. If you can't, you still have the rest of the day to make good food choices and get your 10K steps in. If it's Friday, go tomorrow. If you can't go tomorrow, go Sunday. On Ep. 31 she says to get back on it within the next couple of hours, because you can turn it around almost instantly.

To keep it from happening again:

  • Treat the slip as information. Ask why it happened, for example you didn't plan ahead, and fix that for tomorrow (Ep. 31).
  • Plan the rest of the week now, with meals ready and workouts on your calendar, so momentum carries you (Ep. 61).
  • Recommit on the spot and write down the action items you'll follow through on (Ep. 149).

Mistakes are part of any real body composition change. Waiting for a clean start doesn't make you more disciplined. It only gives you more days off the plan.

From The WarriorBabe Show with Nikkiey Stott. For education, not medical advice: talk to your doctor about your own health.

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