Tips & Tricks To Help You Stick with your Training Program and Nutrition Plan

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At one time or another, all of us have fallen off of the proverbial ‘horse’ in terms of our health and fitness goals. It can take a considerable amount of discipline and dedication to stick to a nutrition plan or training program. In this blog, I will not be discussing any particular diet plan or training program. There are many training and nutrition regimens out there, and each one has its own set of pros and cons. Instead, I will give you some tips to help you stay faithful to the nutrition and/or training program that you have chosen.




One of the best ways to stay true to your training program is to have a damn good reason to be on it in the first place. “I need to be healthy” is not the most exciting goal, is it? “I want to lower my blood pressure” won’t make you jump out of bed and hit the gym, the pool, or the trails, will it? Don’t get me wrong, those are not bad goals by any means. The problem is that they are not very inspiring for the majority of people.


A compelling goal will naturally pull you toward it and will get you excited when you think of it. Instead of “I need to lose 20 lbs for my wedding,” try “I’m going to look like a Goddess in that wedding dress!” Rather than settling for “increasing my endurance,” you can push for “making the top 10 in the next obstacle course race!!”


Now, this is not an exercise in creating unrealistic goals. You should have at least a 50% chance of achieving the outcome. Just make sure that your goals touch you on an emotional level and that reaching them IS important to you. When you are obsessed with achieving a specific, highly desirable outcome, it is much easier to stick to your nutrition plan. Infact, having a compelling goal is critical when you find yourself in positions of great temptation. If you’re highly motivated to reach your goal, you will be less likely to cheat on your nutrition plan or skip your workout.





PLAN AHEAD … especially for busy days. If your schedule calls for an early morning workout, get your gear ready next to your bed the night before. That way, you can jump out of bed and go for that run, go for that swim, or hit the weights. If you have to search for your shorts and running shoes when you get up, the chances are high that you will talk yourself out of exercising that morning. Remove as many barriers to your workout as you can, so that you don’t have to think too hard about doing it; you just do it.


Likewise, have your food prepped the day before. (This is a topic onto itself that we will discuss in more detail in a later blog or video). When you have nothing prepared for breakfast, lunch, or supper, that basically guarantees you will have to eat on the run and make choices that do not jive with your nutrition plan. A little bit of preparation will go a long way in keeping you on track with your goals.


Another way to set yourself up for success is to collect a few quotes or photos that are associated with your overall goal. Owning a smartphone makes it easy to keep these inspiring quotes and pictures close at hand. You can look at them in the morning when you wake up, at different points during the day, and just before going to bed. This practice helps keep your goals in the forefront of your mind and it can be very helpful during times of temptation or fatigue.




Have you ever had one of those ‘Fuck it!’ moments? You ate something that won’t help you reach your goals or you skipped a workout because you were too busy or too tired. The problem with ‘Fuck it’ moments is that if you have one too many, too close together, it is easy to spiral out of control. If you miss one workout, it is easier to miss the second, and then the third, and so forth. The same goes for food. One too many indiscretions, too close together, can make it so that you just want to quit because sticking to your nutrition plan is ‘too hard.’


A very effective way to break this cycle is to acknowledge your mistake and get back on track. Own your indiscretions, allow yourself to feel guilty for a minute or so, then get back to work. Remorse and guilt are powerful emotions that can waste a lot of mental energy - it’s best not to sit in those emotions for too long. Everyone wanders off the path from time to time, and the person who eventually succeeds is the one that doesn’t dwell on their mistakes, but dusts themselves off and gets right back on the path.




This piece of advice falls in line with the previous one. If you are following your nutrition plan and training program 80% of the time, the chances are high that you will achieve your goals. You don’t have to be perfect, you just have to have more good days than bad days. If the majority of your decisions are good, you will have a successful day. If most of your days are good, you will have a successful week. Successful weeks add up to successful months and then years. Before you know it, you’ve reached your goal and you have become a better, more disciplined person.




You don’t have to share your goals with everyone. In fact, I’d advise against that because there will be people who either don’t care or don’t want to see you succeed because you are doing something that they would never attempt. Instead, share your goals with a few people that you trust and respect. Let them know what you are trying to accomplish and allow them to hold you accountable to your goals. Let them call you out on your BS when you start making excuses about why you can’t do it anymore. Let them celebrate with you when you finally reach your destination.


Helping someone else in reaching their goals can be immensely satisfying and helpful. When you are there to cheer them on, or encourage them during hard times, it helps to reinforce those good habits in you as well.


I hope that you’ve found these tips helpful and practical. You can start using each one of them right away to help push you towards your health and fitness goals. Let me know if you have some novel tips or tricks of your own for staying faithful to your goals. Leave them in the comments section below.


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