How to Get Back on Track After Falling Off Your Diet

Nikkiey: You have no idea how many failures and mistakes I've made along the way. Weeks that I wasn't on track. Guys, for the first three, four or five months of my journey, I was weighing rice wrong. I was actually eating way more than I was supposed to.

What's up, you guys? Welcome back to The WarriorBabe Show with Nikkiey Stott, co-founder of WarriorBabe. On this podcast, we talk about mindset, methodologies and tactics that will help you lose body fat, build muscle, be strong and feel insanely confident.

I'm your host, Nikkiey Stott, and welcome to this special episode, where I'm bringing you live into one of our VIP coaching calls. The 1,000-plus women inside this call are all working toward becoming stronger, more confident versions of themselves through one-on-one coaching with WarriorBabe. WarriorBabe's mission, if you don't already know it, is to help 100,000-plus women, and beyond that, achieve their desired body composition through sustainable, realistic fitness methodologies, no matter what their age is.

Each day, we get closer and closer to hitting that 100,000 number. So I hope this live training helps you, and maybe if you aren't already a WarriorBabe, you will be one soon. Enjoy.

How many of you guys hate failure? Just being honest. Yeah. How many of you guys are trying to learn to work with it? Because we're WarriorBabes here. We get shit done. We know how to get shit done. We make shit happen. We're go-getters, right? But then there's the littlest hiccup.

Even when I coached clients, they wanted to hit zeros on their macros across the board. And if they didn't, they thought they were failing. And I was like, oh, man. Right? That go-getter type. Or if you mess up on macros one day, it's like, damn, I messed up, I failed. Or with the 80-day challenge, some of you guys have not had the best days. I love all the posts and your vulnerability in the group, where I see some X's. So you guys are honest with yourselves, which is awesome.

I don't want you to look at those days as failures, because I see you picking right back up, and that's what it's all about. But maybe some of you have had a whole week with X's across the board on all of your tracking, and you're just like, damn, I'm defeated. So I want to speak to you tonight. I want to help you in that sense. So what if the last couple of weeks of this challenge have been hard for you? Pick it back up tomorrow. Start your day one tomorrow. Who cares if there are all these X's? There are so many more days left in this challenge that can put you on the right course, and focusing on the things you messed up on is not going to support you for the rest of the challenge, right?

How many of you guys are excited about this challenge? Is this challenge not fun? It's freaking awesome, and it's just going to keep building. It's going to get a little more challenging, right? With all the habits you're going to embed. And that's what's so important, guys. You want to optimize your whole journey here. You want to optimize the sustainability you can create with this lifestyle. Make health just the way you live and the way you are, right?

I've talked about habits and transformations, and getting down to the core of the onion and making it part of your identity, right? That should be something you strive for. Making health, fitness and working out part of who you are, especially for those of you who are 40, 50, 60 years old. What matters is right now. What you do right now is going to serve you. Somebody who's 40 years old and isn't working out or eating right is going to be completely different at 70 than somebody who is working out, eating right and building muscle right now.

Those two people at 70 are going to be completely different. Trust me, guys, I've seen it. I've seen it when I worked in the ER. I've seen it with my grandmother. I shared that story with you when I took care of her. I've seen it. Now I see all of you guys, and you are going to be that 70-year-old who is strong as fuck and has good health. The muscle that you build along your journey is the organ of a sustainable life. It is the organ of longevity. That's totally off topic from what I wanted to talk about today.

But I want you to realize how important that is, and what you do today and tomorrow. Even if you do fail, even if you do mess up, who cares? Get back on the train tomorrow or the next day, because all the things you do right now are going to compound over time. And yes, you're going to mess up along the way. That's what so many people are afraid of. They're just afraid of failing. I just asked you that question and a lot of you raised your hand. And when we fail, we're less likely to pick back up or get right back to it.

So that's what I want to talk to you about tonight. By the end of this call, I hope to provide a different and more positive outlook on failure for all of you, because failure in this whole journey is your best friend. Okay? If you have a notebook or you're taking notes, I always say this: whatever resonates with you, write it down. That's going to be something that hits your brain, and you'll think, I need to read that tomorrow. So you go and read it, it hits your brain again, and then you're living in that new thing you heard that resonated with you tonight.

It may be just one little thing that resonates with you personally on all of these calls, right? On the coaches' calls, my call, your coach's team huddle. It may be just one little golden nugget that you gain from that conversation. So I want you to show up to all of those things. Immerse yourself in all of the access and resources you have inside of WarriorBabe. Okay, I'm going to stop going in all these directions and getting off topic and get straight into the failure aspect. What I want you to understand, to write down and to be aware of is that you are all here wanting something, right?

I want all of you to have big transformations. You want to do something different from what you're doing now to get to where you want to be with some type of goal for your health and your body. And that big transformation demands a willingness to make mistakes. That big transformation demands a huge willingness, you guys, to make mistakes. A.k.a. you screw up your macros the first few weeks, or you screw up on the challenge the first few weeks. You miss a workout because your day was poorly planned. That's okay. An unwillingness to encounter defeat or failure or run into problems eliminates the ability for that big transformation to happen.

Does that make sense? So if you screw up your macros and you're like, oh, this sucks, an unwillingness to encounter that defeat, or any type of challenge, eliminates your ability to have that big transformation. It eliminates your ability to get on the right trajectory toward where you want to go with your health. You're going to encounter these little speed bumps along the way. Right? And you have to allow yourself to make mistakes and to fail. If you're in this challenge and finding it a struggle, or starting macros is a struggle point, you have to allow yourself to make mistakes and to fail.

Because if you don't, you will never have the opportunity to test the limits of what you are truly capable of accomplishing with your body and your own personal mindset. Okay? If you don't allow yourself to encounter mistakes, you're never going to reach the limit of what you're truly capable of. You guys have no idea how many failures and mistakes I've made along the way getting to where I am now. Speed bumps, weeks that I wasn't on track.

Guys, for the first three, four or five months of my journey, I was weighing rice wrong. I was actually eating way more than I was supposed to. Has anybody ever done that? Like weighing it in the cooker? I forget the exact details, it was kind of a blur, but I know I did it wrong, and I was eating way more than I was supposed to. And I remember Cheryl also had this happen to her. She was eating way more potatoes or something than she was supposed to. So you're going to encounter mistakes along the way, and it's okay. Since we're talking about the beginning of the journey, to all of the beginners: if you're experiencing no difficulties at the beginning in understanding how to work macros,

or no problems nailing down your weekly schedule to fit in your workouts, if you are truly having no difficulties, you're a damn unicorn. Okay? Pat yourself on the back. But if you are new, you should have some difficulty understanding. I know I did. I had weeks of, dude, this is tedious, this is a lot of work. Right? But now it's fucking second nature, and I'm going to touch on that in a second. For the majority of you at the beginning, if you're having no difficulties understanding macros or how to work your schedule into alignment so it works for you,

it's probably that you aren't asking the right questions to understand it. Right? So many people just chalk it up to macros being way too hard.

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Okay, what's hard about it? Right? Oh, well, I just don't have the time in the day to track my macros. Well, how can you make more time? We know that macros are going to support you in understanding portions so much more than just tracking food. Portion sizes. It gets you to your goals. It makes you learn about the food you're putting on your plate. Right?

It helps you educate anybody and everybody around you. Your daughters, your son, your kids, your husband, your aunt, your uncle, your cousins, your friends. Right? So we know the endpoint. A lot of beginners, at the beginning of their journey, just chalk it up to saying it's hard. But what they don't do is try to understand it. Right? And if that's the case, and this is my whole point here, you've leveled off your ability to experience growth, understanding and achievement.

What I mean by that is your current level. Let's use macro tracking, working out and fitting it into a schedule as an example, since I'm on this topic. If you aren't seeking understanding, asking enough questions, or taking enough action to where things are uncomfortable for you and you're learning, right? Let me paint this. Is this making sense? It's making sense to me, but I'm making sure it's making sense to you. Okay, so I'm going to paint a story for you guys.

At the beginning of my journey, when I was trying to learn and understand macronutrients, man, it took me literally probably 45 minutes to an hour just to track one meal. I'm not kidding. Right? You've experienced that too. You have to dedicate the time to do it. But I promise you, if you're there now and you're feeling a little frustrated, and you want to be where anybody who's been doing it for months and years is, you can do it in three minutes or less.

30 seconds. I promise you. That should just become automatic. But at the beginning of the journey, if I didn't ask questions to understand it a little more and optimize how the system was going to work for me, right? I've talked about systems and goals and all that jazz before. So I tried to learn the system a little better. I tried to understand how it could work for me. How it could work for my busy schedule. How I could make it fit into alignment. I asked questions. Right? Instead, what usually happens at the beginning, if somebody's having no difficulties understanding, is they're usually not asking the right questions.

So instead, this is what happens. They say, it's too hard, I give up. Or, I messed up today or this week, and I give up. Right? A lot of women do that. A lot of women in this challenge say, damn, this is way too hard. Instead, think differently and change the narrative. How can I make this support me now? How can I get better sleep? How can I get the hours of sleep I need? Shut off Netflix. Shut off your phone. Put the phone down. Turn it upside down. Put it in the other room.

Lock it. I don't know. Do whatever you've got to do so you're not lying in bed with it right there. No shit you can't sleep when you've got this light beaming into your face.

Hey, hey. I just want to drop a huge appreciation to you guys listening to the show. It means a lot. I hope you're enjoying it, and there's so much more to come. If you are enjoying it, hit the subscribe button. I'd appreciate that tons, and it would help this podcast reach others who need to hear these messages too. Thanks so much, guys. Let's get back to the show.

That's a way to optimize your system. Put the phone down. Put it in the other room. And then go to bed. I shared this with you before, and it hasn't changed: at nine o'clock, no matter what I'm doing, everything's off. That's a discipline. Everything's off. It doesn't happen every day, but on the majority of my days it does. I turn it off. I turn the TV off. I put Maverick in his bed, and I go to sleep. Okay? So instead of saying, this is way too hard, trying to get this amount of sleep, these hours, yada, yada, yada,

ask: how can I make it better? What can I change? How can it work for me? Because that's the change right there. It's not that you're failing. It's, no, no, no, what can I make better right now? And then work on that week after week after week. Now, you may hit a bump in the road the next week, and for a couple of days fall back into old habits. But then kick yourself in the butt and say, okay, here we are. I see all these X's on my tracker. I'm going to go back to what got me all the checkmarks.

You know what I mean? So be prepared and open to confusion and failure at the beginning. All I'm saying is, with this challenge, you're trying to figure out how to get more sleep. You're trying to figure out how to understand macros if you're new. You're trying to get your workouts in for all the days you've scheduled with your coach. Be prepared to move your schedule around to make it work for you, right? Be okay and open to confusion, to failure, to asking questions, asking your coach questions, and then taking enough action to where it's like, okay, yeah, it's taking me an hour to

track my macros, and this sucks. I'm uncomfortable. This blows. Everything else isn't getting my attention right now, but I need to get this down because it's going to serve me for the long term. Okay, here I go. One hour, one day. Next day, it's 45 minutes. Cool. I'm getting faster. I'm optimizing the system. It's working for me. It's not failing. I'm optimizing my system. 45 minutes. Awesome. Faster. Right? Treat it like a game. Okay, now it's 30 minutes because I've been doing this for three weeks. Let's go. I'm getting faster. You know what I mean? It's not failing.

It's, okay, I asked my coach questions. I'm taking these actions. I'm realizing where I can speed up the process. And now here I am. I'll use my example: seven, eight years later, I can do it with my eyes closed, sleeping. Right? And even the women in here who have been doing it for one to three years can do this in a flash. Right? Right, Jessica? Yeah, I see you nodding your head. Okay.

And that's part of opening yourself up to a new system, a new process, a new methodology. If you've never done macros before, this is you opening yourself up to a new system, a new process and a new methodology that has the potential to deliver exponential performance gains. You know that macros have the potential to give you not only exponential performance gains and exponential results, but so many other things. I always say it's a skill set that will serve you for the rest of your life. It is a skill set that will serve you for the rest of your life.

You ain't going to be tracking for the rest of your damn life. Trust me. You're going to get to a point in your journey where you're on autopilot. Either you eat the same stuff every single day, or you know what a plate of food is made up of. So you roughly know you're at about a hundred grams of protein. You can eyeball that this is three ounces, and you know that's like 21 grams of protein, 25 grams of protein. You just start eyeballing shit. And that's where the glory happens. You're on autopilot with your body, on autopilot with your life.

You're on autopilot with food. You have a better relationship with food. You understand it. And I know the vets can speak up here too. I think it's safe to say the vets can speak to this in relation to macros and workouts. Like I just shared with you, at first things are harder. How many of you are new to macros? Wow. I only have one screen, I'm not flipping between screens, but okay, cool. I see you guys raising your hands, putting the emojis up. Okay. And vets, you can speak to this too. Everyone here, just be prepared for this sort

of development to take place along your journey. No matter what level you're at, things seem harder. No matter where you are in your journey, things seem worse and harder before they get easier and better. Right? I kind of alluded to that already. At the beginning of your journey, macros can take a long time. Years later, it can be just gloriful. Is that even a word? Gloriful. I have no idea, but it sounds great. Okay. So just be prepared, guys.

No matter what level you're at, problems, mistakes and failures belong in the process. They belong in the process. They are part of the equation that produces the results you want. Everyone's going to use gloriful now. It's a word now. My new favorite word. Okay. So every one of those things, problems, mistakes, failures, is part of the equation that's going to produce the results you want. They are not proof that you should give up.

Just because something is hard doesn't mean you give up. You guys are WarriorBabes. We don't give up at the first sight of something hard. We don't give up at the first sight of something uncomfortable. We don't give up at the first sight of something that's going to take time. If it's going to take time, it's going to take time, because you know the payoff is coming, right? The vets can speak to that more because they've experienced the payoff. For newbies, the payoff is coming, I promise you. That's in tomorrow's podcast, if you want to listen to that one. I'm going to speak about sacrifice. People think they're sacrificing their time, they're sacrificing all this work,

they're sacrificing going out with their friends. And it's like, no, you're just making an investment in your future self. I've talked about this before with some of the vets who are here, right? Everything you do now, whether it's taking up time or taking time away from going out with your friends, is an investment in your future self. Okay. So along the way, you're going to have problems. You're going to have mistakes. You're going to have failures. They're not proof that you should give up. Right?

Can I just see a bunch of "right" in the chat box right now? Right. Amen. Yes. So there was an example, a quote I saw somewhere that I wanted to share with you. I forget where I saw it, but it says: if you send a rocket to the moon, about 90% of the time it's off course. So basically it fails its way to the moon by continually making mistakes and correcting them. So I was like, what? If you send a rocket to the moon, about 90% of the time it's off course.

90% of the time it's off course. So basically it fails its way to the moon by continually making mistakes and correcting them. How comforting is that? I don't want you guys to fail 90% of the time, but you know what I mean. You're going to encounter failure. We all know that at the beginning of our journey, you feel like you're on cloud nine, because going for the body composition change or losing X amount of fat is so super exciting. Right? But then the hard reality hits, and all the problems start happening.

All the failures are happening. All the mistakes are happening. And they slap you in the face. At this point, uncertainty and lack of belief can tempt you to turn around. Right? If you're in this challenge, you're like, damn it, I failed. But listen up. This is the most crucial point in the process. That's the most crucial point. When you fail, do not give up. Failure belongs there. It's a sign of progress. Okay? It's a sign of progress.

So am I changing this? Am I making this more positive around failure for you guys? Like I said in the beginning, sometimes we just want to be so good at everything we do. One little hiccup doesn't mean you failed. If you're learning about macros and you messed up, it doesn't mean you failed. Right? Because if you allow it to, the stress you experience can easily set you back into your comfort zone, into all your old habits, back into the trap of what's familiar for you. Right?

And that's where it gets really hard, and it elongates the time it takes to get to your destination if you just allow failure to keep owning you. Essentially, you're just turning it into a positive here. Make failure your friend. Cool, I messed up today. Now, let me put this in there: if you're messing up seven days straight, or 14 days straight, or 21 days straight, consistently over time, it's like, yo, check yourself. Check yourself.

Go down to the nitty gritty. Why are we here? Why is this happening? Ask yourself some hard questions. Why am I messing up? Why am I not following through? Why am I not getting my workouts in? Why am I not hitting my macros? Right? Okay. But the struggle, you guys, and this is why I felt like I needed to speak to this tonight, the struggle should give you strength. Failure doesn't mean you're defeated. Okay? It's like the soreness involved in developing and growing muscles. The difficulties are just evidence that you are learning and that you are moving forward.

Okay. So moving forward, don't interpret problems, failures, breakdowns or mistakes as proof that you should quit. If you're in this challenge and you're not where you want to be, it's like, cool, tomorrow's a new day. Let's pick it up. Let's rock and roll. Let's track my macros. Let's put in an hour's worth if you're new and trying to get it down. Let's set my schedule for the week. If one workout falls off, it's okay. You've got a whole next week to try to get them all in when you're supposed to. You know what I mean? And don't quit.

Instead, just take them as, okay, this is evidence of growth. This is evidence of improvement. Really, whenever you feel like you're failing, seriously ask yourself: okay, what can I do differently right now? You're going to get the answer, and it's up to you to act on that answer. You're going to have the answer of all the things you should be doing. So start doing those things. You know what I mean? Go crush it. We're WarriorBabes. We win. We turn all of these things into a positive. Don't ever feel defeated. Don't ever feel like you're a failure.

Don't ever feel like making mistakes is a bad thing. It's part of your growth. You're progressing. What can you do differently? Go do it. Go win. Go win, you guys.

Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals and feel insanely confident. The only way we can do that is if you rate, review and share this podcast. So the single thing I ask you to do is leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else.