1. FIND YOUR WHY
If you find yourself in a rut, give yourself some grace and remember why you started working out in the first place. As we discussed in Week 2 of #FBKMindOverMatter, our most successful #FBKFitFam members went into their very first challenge by defining their “why”. Once you decide to join a challenge, take some time to reflect on why you’re doing this.
At first, you’ll probably think it’s to achieve an ideal physique, but it’s typically much deeper than that. One of our long-time #FBKFitFam members, Kristi-Lee, said that initially her goal was to be skinny, “toned,” and hit a specific number on the scale. However, after completing several challenges and working with the FBK coaches, her mentality shifted: “Along with the help of my Coach, completing multiple challenges helped me realize that it was deeper than being skinny. I broke through mental barriers and learned that NSVs (non-scale victories) were just as important! I was no longer focused on simply hitting that certain number on the scale that I was initially set on achieving.”
By shifting her mentality, Kristi-Lee nailed her consistency with nutrition and training and saw amazing results with FBK!
2. MAKE TIME
Let’s face it: it can be tough to fit certain things into a hectic schedule. Whether it’s tackling a mountain of laundry, or taking the time to plan healthy meals throughout the week, a lot of times it’s all too easy to say we just “don’t have time.”
But here’s the truth: the next time you find yourself scrolling through your Instagram feed or spending 30 minutes deciding what to binge watch on Netflix for longer than you want to admit, take a second to reflect.
Do you really not have time to go after your goals, or are you just not making a plan and finding the time? So much of creating good habits that can change our lives comes from just blocking out the time we need to take care of ourselves and holding it to the same standard as you would when scheduling a meeting or a night out with friends! Find a planner or planning app that sparks joy for you and set the times for your weekly workouts so you can find that balance of making the time to work towards the goals you want to achieve!
3. EASE IN
If you were very diligent in your workouts at the beginning of the challenge, but week 2 wasn’t as strong, give yourself some grace and ease back in. Don’t feel like you have to be all-in 24/7 to see results. As we’ve said before, consistency is key! If getting in 3 workouts this week instead of 5 feels more achievable to you, then commit to crushing those 3 workouts to get back in the groove.
Remember, the goal of fitness is to care for your body, not break it. When you stop training, lots of physiological changes can occur. You might notice a decrease in your cardiovascular gains, or notice your body isn’t using carbs for fuel as efficiently as before. Most notably, you might notice a decrease in overall muscle mass and strength.
The good news is your hard work is not out the window. Muscle memory is a powerful thing, and it will help you regain your strength and get you back on track. Approach your workouts holistically with proper warmups, cooldowns and stretching, and you’ll be well on your way to getting back on track.
4. HOLD YOURSELF ACCOUNTABLE
Once you’ve committed to getting back on track, hold yourself accountable to sticking to the plan. There are lots of great ways to keep yourself dedicated to a fitness goal. One reason we love our FIT By Katy challenges so much is that they completely remove the guesswork from working out and make it easy to stick to a long-term goal. Take a look at the workouts for the upcoming week, review your macros, and make a grocery list and a training schedule for the week so you can. If you’re in the challenge, you can also lean on support from the #FBKFitFam in the private Facebook group and in-app challenge forum!
5. BE REALISTIC
Now that you’re getting back in the swing of things, remember that it’s okay not to nail everything on your first day back. The key to success is staying disciplined and learning how to be consistent in the long run.
No matter what your fitness journey looks like, just remember not to compare your workout routine to anyone else’s. The road to reaching your goals belongs to only you, and the most important first step is just showing up for yourself and putting in the work. You’ve got this! Now let’s make the most out of the next 6 weeks of #FBKMindOverMatter!