Listen all of y’all it’s a sabotage! Conquer a fitness and nutrition backslide.


Cancun, Mexico

It’s a Beastie Boys day. I woke up with Sabotage in my head. Why? I don’t know. I can’t even remember the last time I heard that song. Am I the only one who wakes up with randomness in their head that can’t be chalked up to a dream or an alarm? At least this song fits with what I wanted to talk about today. Backsliding.

It happens to everyone at some point. You set up fitness and nutrition plans to meet your goals, and something comes up that sabotages them. I go through it periodically, like right now. Shortly after I developed a new fitness program and made some minor adjustments to my daily nutrition, I backslide because of social commitments and work.

In the last two months, I’ve hit the gym a quarter of the time I targeted and have been eating whatever was available since I was out. Instead of beating myself up over it, I had to recognize my weaknesses and get myself back on track. I know that in the summer I have a problem with chicken wings, ranch dressing, hanging out on patios and heat-related laziness. In the winter, its chicken wings, ranch dressing and hibernation from the cold. It’s not only bears that hibernate right? I can’t be the only one who trembles that the thought of going outside when it’s too cold.

Some causes


Hot wings with ranch dressing

The first step in overcoming backsliding is to know what is making it happen. Some of the common causes include:

  • Lack of motivation
  • Lack of confidence
  • Discouragement with slow progress
  • Problems with family or friends
  • Boredom
  • Social commitments
  • Impulse eating
  • Heat-related laziness and hibernation – Okay I just added these to make myself feel better. I couldn’t find evidence that they are real causes, but I’m hoping I’m not the only one that feels this way!

Some tips to beat backsliding


Snowshoeing in Ontario, Canada with my bestie

Find out why it happened. What caused you to backslide? For example, if boredom caused you to backslide, figure out something to do to overcome it, such as taking a walk, reading or creating an at-home spa day. When it’s the result of thought patterns, it helps if you recognize those thoughts, shut them down when they begin, and then focus on the benefits of staying on track.

Remember why you started your journey. Work through and resolve any negative feelings that are starting to become self-fulfilling prophecies. Remind yourself that even the strongest individuals can relapse.

Focus on the many benefits. Exercise is useful for a variety of reasons, including improved immunity and mood, and to relieve stress. Start paying attention to the added benefits you’re experiencing. Maybe you’ve noticed that you sleep better, or you’re not as tired when you wake up in the morning? Your cardio may have gotten better so you can walk up the stairs without getting winded.

Remove yourself from distractions. Try to extract yourself from people and places that enable you to veer off course. If you can’t completely remove them from your life while you are trying to achieve your goals (e.g. if it’s family or work), try to limit your interactions if you can. People that try to minimize or ruin your successes are probably not good for you.

Get support. Connect with your supportive friends or family members, especially when you feel like you’re about to relapse. These are people that want you to succeed and can give you the positive feedback you need to help you push through.


First time practicing deadlift form, 2015

Get back to your plans. You started this journey for a reason, so get back to it as soon as possible. For example, if you consume too much or not enough food at dinner one day, return to healthy eating the next day. Similarly, if you missed a scheduled workout, make sure you do it the following day. If you are diligent most of the time, you can avoid a full setback. Your plan’s in place to ensure that doesn’t happen.

Get a workout inspiration buddy. Do things with friends and try to match or outlast their total participation time. Don’t measure who is stronger or faster, but establish a friendly rivalry over your commitment.

If it’s in your budget, find a personal trainer. They can help you meet your goals, get you motivated and help you avoid injury. It’s essential to find someone who will collaborate with you and won’t push you into things you aren’t capable of handling. Equally as significant is finding someone you can establish and maintain a good rapport.

Reward yourself. Give yourself encouraging feedback for your successes, especially when you initially restart your program. It can help you stay motivated.

Everyone backslides sometimes, so don’t give up! Treat it as an opportunity to learn from your mistakes and push through. What are some of the ways you use to get yourself re-motivated to exercise?

32 replies »

  1. That is a great article Samantha. We all want to do it but, a big but, get distracted and lose focus and steam sooner or later. Fitness is not a journey where you reach the destination in certain time. It is a lifetime habit and we need to understand that to succeed.
    Need people like you who keep inspiring!


  2. Grrrreat encouragement tips!!! I have been battling with getting motivated for some time now. I just need a work out buddy, can you come to CT and help me? LOL I once had a work out buddy and it was awesome then she moved away, (miss her dearly) I seem to do well getting started for a week and then every obstacle or business gets me off track then I simply don’t care and don’t work out. But truly Thank you…


  3. Hi Samantha,
    I am very similar in going through phases. When work and social commitments are really busy, I miss my workouts but all I can do is move forward and get back on track. I spend a lot time outside being active from spring to fall but I also love my chicken wings and barbecue. Also, I hibernate in the winter and tend to be a bit lazy to get to the gym but when I get there, i push myself harder.

    Liked by 1 person

    • Hi Marko! Atleast you get outside from spring to fall. I am trying to push myself to do more sports to get some Vitamin D. I knew winter hibernation was a thing for humans…or it’s just 2 people haha… I had to really push myself to go to the gym today. It’s a going through the motions thing at the moment. I am looking at new workouts to try. Do you have any suggestions?


      • I would recommend to try a fitness class in your gym and get a fast paced workout. When I attend a fitness class, I feel more motivated and focused.

        Liked by 1 person

  4. I guess my comment never went through . Well anyways another inspirational article and a great reminder. I only went to the gym once last week and haven’t gone this week either and I am so itching but I’ve been shopping and walking around so maybe I shouldn’t feel so bad ! Well my typical motivation is my brother who keeps me on my toes so kudos to staying close to people that share the same interests

    Liked by 1 person

    • Thanks so much Rudina. I count shopping as a workout because you are walking around a lot 🙂 I have to get my self together. I am just going through the motions right now. I have to make it enjoyable again.


  5. Stop peeping in my window to see me binge watching The Wire (yes, I’m the only person in the free world who hasn’t seen it) while eating Reese’s Peanut Butter cups like their vitamins! Once again, you’ve posted something I needed to read at the right time! 😊


    • Hahaha! And you’re not the only one who hasn’t seen the wire…neither have I! Maybe we’re the same person because I can also eat Reese’s peanut butter cups like they’re vitamins !!! 🙂 And I’m glad I am hitting the mark with someone! Have a wonderful day!

      Liked by 1 person

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