How to Restart Your Fitness Goals After Falling Off

Nikkiey: 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. And 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.

You sitting on the couch and just watching your grandkids, rather than you being up and having mobility, having strength, being flexible to keep up and move around with them. You can picture that. So when you have that picture in your mind and you wake up and you're like, oh, I just don't feel like working out, you can immediately remind yourself why you're working out and look at it like, I don't have to go work out. I get to go work out, because I get to go keep up with my grandkids later in life.

Hello. What is 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 today's episode, episode 149.

Hold on a second. Wow, we are one away from 150. We are 51 away from 200. I cannot believe we're that far into this podcast. That is just mind-blowing to me. Shout out to you listeners. I love you all so much. The podcast wouldn't be where it is today, and in the rankings where we are, if it wasn't for you guys. I appreciate you guys so much. But anyway, welcome to episode 149.

Today I'm going to lean into you guys a little bit, but I wanted to come from an approach that you are sitting right next to me and we are just having a tough love conversation. Okay? And know that everything and anything that I say in this podcast is coming from me wanting to see you win. I want nothing more for you listening to this podcast, getting after it on a day-to-day basis toward whatever goals you have in your mind for yourself. I want nothing more than for you to win and to get every single aspect of those goals that you want.

So think about this episode today like you're in front of me at a table and we're having some coffee, or you're next to me at a restaurant and we're having a good hearty meal that is in alignment with our macros. Whatever it may be, cast that vision, let it be for you, and let's get on with the episode.

What I want to talk to you about today is if you are somebody that needs to recommit to your 2024 resolutions or the 2024 goals that you set out for yourself during the new year. At this time of the year, it's mid-April when this episode goes live. And coming into this part of the year, statistically, a lot of people have fallen off whatever their goals were at the beginning of the new year. The majority are either, one, not where they want to be, or two, most importantly, not following through on actionable things on a daily basis consistently to get them to the goals they wanted to accomplish.

So what I want to dive into is talking to you as if you were my own client that I was coaching and I had to help you get back into the mentality of why you started this on January 1. Also assessing, one, why you started, and two, where you're starting now. And all in all, I want to give you some effective strategies to help you refocus on those goals and get back on track with your resolutions now, right now.

It's not like you have to wait until 2025. A lot of people have the all-or-nothing mentality. I made an episode on that. I can't remember what number it is, but it was a really good episode. If you have that mentality, I would recommend you search through the episodes, find it and listen to it. A lot of people think, oh, well, I've already failed. I've already given up. I haven't followed through. I haven't gotten where I want to be. So screw it, I'm going to wait until 2025.

You don't have to wait until 2025. You don't have to wait until a Monday. You don't have to wait until a new month. You can literally decide following this episode, right now, following me sitting down with you having coffee, or us finishing up our meal. You can literally decide and choose that you are going to recommit to your goals. And with that recommitting, you write down the list of actionable items that you have to follow through on and start applying.

But first, what I want to bring back to the surface is when you first started out. Let's say you were recommitting to some type of goals or setting new goals on January 1. What typically happens is so many people, and maybe you're one of them, try to change every habit and behavior they have right now to try to get to the goal they want.

For example, people on January 1 are like, oh, I need to start eating healthy, and I need to throw out all the things in my house or my apartment or my space in the food category that don't serve me toward my goals. And I also need to focus on getting more steps in a day. And I also need to focus on drinking more water. And I also need to focus on going to bed early. And I also need to start working out and turn zero days into five days.

You get where I'm going with this, right? So many people overwhelm themselves and try to change all of the things out of the gate in the new year. And the reason they can't keep that up three, four, five, six weeks in, or even four months in, is because it was way too overwhelming to change all the habits and behaviors and go from zero to 100 immediately. That is a recipe for, one, overwhelm, and two, you're setting yourself up for failure at that point.

If you're struggling with this, when you have what you look at as failure, that you failed to follow through on your goals three or four months in, or even three weeks or two months in, regardless of where you slipped up along your journey in this new year, when you deem that you failed, that's where a lot of people give up.

But the only way you've truly failed at something is if you've 100% given up entirely. And for you that I may be talking to, maybe you've been at this for 10 years, so you've never given up, and so you've never failed. I want you guys to look at failure as an opportunity. It's literally an eye-opening situation for you to reassess, reevaluate, and then adjust your goals if needed.

So that's literally the first thing I wanted to talk to you guys about. Let's say you're two or three months in, or you're at this four-month mark. Let's just use four months, since we're here. You've deemed yourself a failure because you haven't followed through on all of the things you tried to go zero to 100 with in the first couple of weeks and months of the new year to get to your fitness goals. So you've given up for the time being. I want you to take a step back and assess why progress might have stalled.

Was your original goal way too ambitious? Is it even relevant to where you're at, reality-wise, in your life right now? For example, maybe you're dealing with sensitivities with food, or you're dealing with hormonal changes, and you're trying to put yourself into a calorie deficit and focus on a cut phase. That's the type of thing I would assess with you. Is it even relevant, or the reality of where you need to be right now, to go into a calorie deficit and focus on a cut when you have these underlying things you need to find solutions for? The solution might actually be eating more food, and potentially changing your workout schedule from five days a week to maybe only three.

Those are the types of things I want you to reevaluate and adjust, okay? At those points where you've deemed yourself a failure along the way here, four months in, take a step back and assess why. Look at it as an opportunity to make some type of change. It's not that you failed. It's just that either this method isn't working for me, or I need to be a little more honest with myself that I haven't been as consistent as I should be with applying the two goals I would say you need to focus on. Whether that's eating right and working out, or you've got the workouts down and it's eating right and getting your steps in, or eating right and getting enough nutrition.

And the third thing is that down the road, you're stacking these. I talked about this a couple of episodes ago. It's not that you change all of them at once. It's that you change maybe one or two, and then you stack on top of them. You have to allow that time for you as a human for that behavior to change. It's not going to change in three weeks. It's not going to change in one month. You're going to find areas where you slip up. But that is literally what I'm saying here: that is your opportunity to reassess the situation and see where you could do better.

It is not you failing. It's you needing to look at it, adjust your own personal expectations, and be more flexible with your timeline and your methods. If something isn't working, be willing to tweak your approach or even redefine your specific goals to better suit your current situation. Okay, so that's the one thing I would personally do.

Then there are the actionable items. It's one thing for you to say words and talk about things, right? This is one I'm really big on with my clients. Okay, cool. So now that we're reassessing and reevaluating some things, and we're looking at the situations where you, quote unquote, say you failed, you're finding the opportunities to make it better. Okay, well, what are you going to do? What are you going to do? What are the actionable items you are going to do now?

Is it that you're going to leave this conversation with me and go plan the rest of your day in MyFitnessPal, if you're that far advanced with your macros? Is it that you're going to make it a priority to focus on eating your protein in a day, whatever the specific gram amount is that you need to be hitting? Is it that you're going to recommit to a consistent workout schedule for the next four weeks, to allow that behavior to set in, so that you've consistently woken up, gone to the gym and crushed your workout? What is the action item? What are you going to do?

And I want you to seriously do this. If I was sitting with you at a table right now, having coffee or having a meal, I would literally make you write this down, okay? Because the way I look at it is, when you say you're going to do something, that is your word.

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What's that book? The Four Agreements? That's one of the agreements, being impeccable with your word, okay? So following this podcast, write it down. What are you going to do? Reevaluate, adjust, and look at the situations where you've said you failed, because it's just an opportunity to look at them and readjust some things. Mainly, it's adjusting your expectations. I love that you guys come out of the gate like, I'm going to do all of these things. You have these expectations to follow through, but it's not realistic and it's not working out. So you just need to figure out what's not working, tweak your approach, and redefine the situation to work for where you currently are. Okay?

So number two. Then there's what I said about action items. Now you have the action items written down, so that's actually 1.5. Okay? So one is reevaluate, adjust, and look at the opportunities. 1.5 is write down the action items. And then two is implement a structured routine.

I can't stress this enough: if you can plan ahead of time and set clear, achievable tasks that contribute to your larger goal, you will advance so far toward your goals. It's unbelievable. Planning helps you maintain a daily focus, and it reduces the feeling of being overwhelmed.

But it's one thing to have it on your planner, your calendar, whatever, and set, okay, I have it on my calendar, 7:30 in the morning till 9 a.m., that's my gym time. It's one thing to set it there. Actually, before I get to 2.5, once you set it there, you've got a time block. Like how I did that time block there, you have to allocate specific times in your day dedicated solely to working on your specific resolutions, whatever goals you're focusing on, right?

That's what I would try to pull out of you if I was sitting with you. What are you trying to get after right now? What was it you were trying to set back then? Was it all those five or ten things I listed? Or can we narrow it down to one or two things, right? And then specifically for me, I'm going to time block the gym and I'm going to time block meal prepping. Maybe that's something you have to do, meal prep on Sundays or meal prep on Wednesdays, or both if you prep twice a week. Time block it. Put it on your calendar, okay?

This helps you see it. It helps you block off that time. It's just like blocking off a meeting for work. You show up to that meeting, right? Okay, well, block the gym on your calendar. Block meal prepping on your calendar. Block whatever type of thing you have to do. If it's blocking an hour to get outside and get some steps in, freaking do it. Do it, okay?

And then each day or each week, what I would recommend is to look at that and review and reflect. R squared. Review your day, review your week, review what was accomplished toward that goal and that plan, and make adjustments for the following day or week. Maybe five days a week of working out isn't working for you consistently. You tried it for two weeks and it's like, nah, I can't commit to five days. So you readjust and bring it down to four days, or bring it down to three days and one active rest day, right?

Guys, if you do what I'm saying here right now, and again, I told you this is heart to heart, if you were my client, this is exactly what I would do. This is going to get you back on track and, hopefully, hitting your goals by the end of 2024, if you follow through on the things I'm saying, okay? I promise you, if you do these things, take action on them, follow through and stay consistent, you will be on your way to where you want to be by the end of the year, okay?

So yeah, review and reflect. And then I guess 2.5 is this: just because you've time blocked it, just because it's on your calendar, you still have to follow through. You have to do the thing. You have to do the work. Wanting any type of goal that comes with changing your body composition isn't going to be applied passively. You've got to actively put in the effort, apply consistency, and do the work on a daily, weekly, monthly basis. Okay?

So one is reevaluating your goals. 1.5 is writing down the action items of what you're going to do. Two is putting a structured routine into place: time blocking, review and reflect, adjust. And then 2.5 is follow through. Do the things. What's on your calendar? Do the things.

And then the last thing I would say, all in all, is that you should always be celebrating your wins. If at the end of the day you have successfully followed through on doing the things you said you were going to do, the action items, you should celebrate yourself. You should tell yourself, I'm so proud of you, Karen. I'm so proud of you, Kim. I'm so proud of you, Lisa. I'm so proud of you, Brandy. I'm so proud of you, Jen. You should be proud of yourself for that. Okay? And you should do that weekly.

When you recognize and celebrate even the smallest success you're making for yourself, that can boost your morale. That can encourage the continued effort you have to put in, because it doesn't stop. So celebrating your own personal wins, or the overarching concept of number three, what I wanted to say, is accountability.

Find accountability. Seek out people who are going to celebrate your success. Part of this, and part of me talking to you guys as a coach, is what I would do for my clients. It's something WarriorBabe and our one-on-one VIP fitness coaches do for their clients. They motivate. They hold our babes accountable. They do monthly Zoom calls. They do weekly Looms, which are video check-ins, recorded from their week, holding their clients accountable.

Literally, what we say inside of WarriorBabe is something like a motto, and we also elaborate on it in our meetings on a weekly basis. It's: what did you do or say this week to a client that they didn't want to hear but needed to hear?

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

Not just that, but if you're not a WarriorBabe, become a WarriorBabe. Because all of these things I'm saying are what our coaches would put into place for you. And it would accelerate your ability to be where you want to be, or on your way there, by the end of the year and getting into 2025. And by the end of 2025, you can be proud that you maybe stumbled along the way in 2024, but you still showed up for yourself. You got back on track, you got yourself accountability, you got yourself a coach who can carry you through, hold you accountable and get you out of your own way.

That's what I used to love saying to my clients. It was like, dude, let me just get you out of your own head and literally out of your own way. And then I just told them to do X, Y, and Z, and they did it. And if they weren't doing it, this is where I would come in and say things that I knew they didn't want to hear from me, but they needed to hear it from me. Because, first of all, it's our job as coaches to get you where you want to be, not to set you backwards. So think about that.

Think about WarriorBabe, but another thing I would say is accountability partners. If you're not going to invest in yourself and get a coach, then find an accountability partner. Is your neighbor somebody who could be on your fitness journey with you, who is motivating, encouraging, inspiring, and has a positive narrative and positive words? Can you guys link up and hold each other accountable to, I don't know, getting outside and walking your 10K steps? Or having a meal prep party? Or getting on Zoom and hitting up a friend who lives out of state? These are all things you could totally do.

You can pair up with a friend, you can join a group, you can join WarriorBabe, with people who have similar goals. And you can share your journey with someone else and be with like-minded people. That alone is going to increase your motivation and make you more likely to stick to your plan, and to stick to 1.5, 2 and 2.5.

And then the last thing, a bonus point here, is to reattach to your why. If you don't have a why, I strongly suggest the episode, I think it was early on, maybe episode 40, I could be wrong, on finding your why. If you don't have your why, I highly encourage you to figure out what your why is.

When I say what your why is, I mean: why are you doing this? Why do you want to achieve your goals? When I usually ask that question, it's like, oh, well, I just want to lose weight. Oh, I want to look good in a bikini. And while I love all those goals, I will say they are a little superficial. There's nothing wrong with that. It's okay to want to feel good in your skin. I love that. But can we get a little bit deeper?

Okay, well, why do you want to feel good in the bikini? Why do you want to lose body fat? Why? And then it's like, oh, well, I want to be able to keep up with my grandkids. I don't want to be the grandma who's sitting on the couch watching the kids play. I actually want to be in it and playing with them. And I'm like, yeah, here we go. That's freaking awesome. I love that. Okay, tell me more.

Or some people want to feel more confident naked in front of their husband. They want their husband to look at them, and you can tell by the way he's looking at you that he sees X, Y, and Z in you, that he sees the beauty, and that makes you feel more confident. Maybe you want to have sex with the lights on. I hear it all. But why do you want to do this?

When you get that true, deeper understanding of what your why is, you can cast a vision around it. Really, it's two scenarios. You can easily picture yourself sitting on the couch and just watching your grandkids, rather than being up and having mobility, having strength, being flexible to keep up and move around with them. You can picture that.

So when you have that picture in your mind and you wake up and you're like, oh, I just don't feel like working out, you can immediately remind yourself why you're working out and look at it like, I don't have to go work out. I get to go work out, because I get to go keep up with my grandkids later in life, and I get to enjoy that fun with them. That alone should give you energy right there to go do the thing.

So to wrap this podcast up today, I would really encourage you guys: if you don't know what your why is, figure out your why. Write it down. Put it on the back of your phone. Put it on your screensaver or background. Put it somewhere you see it every single day, like the mirror in your bathroom. Let that be another motivational tool, so when you don't feel like doing the thing, you go do the thing because of this deeper why you have.

All right, guys. If you apply these things, man, I encourage you. Please get off this podcast and, if this is resonating with you and you need to figure out how to recommit to your 2024 resolutions and your goals, apply these strategies. You can regain focus. You can regain momentum and make your resolutions not just feasible but achievable this year.

So if you're taking this seriously, if you want to take it seriously, go do the things I just said to do. Write down your action items. Write down your plan. Write down your follow-through. Commit to your follow-through. And then consistently do the things. And along the way, reassess, readjust and change things to better suit what will help you accomplish your goals. Okay?

All right, guys. I hope you enjoyed this podcast. I love you all. I appreciate you all. Thank you for listening to this podcast overall. I can't thank you guys enough. If you love this podcast and are enjoying it and you haven't reviewed it yet, I just ask you to please take maybe a minute, max, to go leave a review after this. It helps out the podcast so much. I don't run ads on it, as you see. So I would appreciate that so much. Anyway, catch you guys in the next one. Peace out.

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. And 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.