So you had a bad day, week, month or even year… So what? Are you going to give up or will you take the first step forward toward your goals? Here’s the deal, I’ve had my fair share of bad eating days or missing workouts/runs. It happens to all of us. If someone says they’re perfect, they are full of shit…

I have been on a recovery week this week and I’ve had a less than stellar week. Once I break my routine, I seem to spiral out of control. The more time I spend at work, the more food I eat. The less I am scheduled to run, the more I sleep. No adventures planned for the weekend, I get bored and spend my weekend in the kitchen and oversleeping.

Sure, we all need some time to decompress, but what I have done this past week has been more than excessive… I missed 2 days of workouts this week (not counting Monday which was prescheduled as a recovery day after Silver Rush 50 and Hope Pass double last weekend). I missed my 20k steps most of this week, ate terrible ALL week, stayed out late & partied all weekend, and slept more than I have in a month… I’m obviously not happy about it, but I can’t change it now…

I know several people who have been on the struggle bus this past couple weeks. I know many people have been on vacation or trips and they have missed runs, workouts or overeaten… Look, don’t beat yourself up. It happens. But what is important is how you bounce back. Now, it’s about what you do today and tomorrow that matter. Forget yesterday and restart today so you can move forward tomorrow.

So how do you get back on track??!!

  1. Get your head right
    1. Get over yesterday. It’s done. It’s over. You can’t change the actions of your past so you might as well put on your positive attitude for today and get moving, NOW!
  2. Start today
    1. Yes, today. What you put off until tomorrow never seems to get done. We all know the first step out your door is the hardest so why not just do it now? The faster you get back to your routine the better so start NOW!
  3. Go for a walk
    1. Yeah, yeah, I know. A walk is worthless… But no, it’s not. Motion creates emotion. A walk is just as good for you as a run. When you’re working your way back into a routine, it’s not about the calories burn or the physical exertion. It’s all about getting your head back in the game. The fresh air from a walk and the movement will remind you how great it feels to exercise. But you can’t wait, do it NOW!
  4. Get groceries
    1. I don’t know about you, but when I go on vacation or have my worst eating weeks, it’s because I’ve been too lazy to go to the store and so I just eat whatever is in my kitchen… When I catch myself doing this, I go straight to the store and get the “good stuff” so I don’t have to fight the bad choices. Then I go through my cupboards and dump anything that shouldn’t be there. The best way to fight temptation is to not be tempted at all.
  5. Go to bed early
    1. Yes, sleep is good for you. (I know, I know…. I should really take my own advice…) But really, instead of sleeping in, go to bed early. You’ll get more sleep, but you will be able to work back into your routine better. The faster you can get back to your normal wakeup time, the better you will be. The more rested you feel in the morning, the more likely you are to actually get out of bed and start your workout or walk or go for a run. Allow yourself to recover, but don’t make yourself fight fatigue in the morning…

Set yourself up to win, not to lose… Believe me, I’ve been through so many bad weeks and recovery weeks and sometimes the hardest part (after actually taking it easy) is to get back to the grind… I want to you succeed. I want you to recover. But I also want you back to the grind as fast as possible. The faster you get back to the grind, the better you will feel mentally. When you feel good mentally, you will do the work to catch up physically.

Don’t let a bad day, week, month or year stop you from working on your goals. Get back to the grind.

Run Epic My Friends!

Published by Gary Stotler

Gary Stotler is a father, running, fitness, weight loss and personal development addict. Formally 400 pounds, Gary has naturally lost 200 pounds, created a coaching & speaking business and has become a 100 mile ultra-runner. Holding a degree in Psychology & Sociology, certifications from the National Academy of Sports Medicine as a personal trainer, mindset & behavioral modification coaching, a certification in DISC personality assessment coaching and he is a certified speaker, coach & mentor with the John Maxwell Team. Gary firmly believes, if we take One Step at a Time, nothing is impossible. He is determined to let his actions show people what is possible and hopes to help you shake up your thoughts, change your actions and create your future.

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  1. I appreciate your allowing yourself to get back on track. What’s happened has happened and it’s behind us. You always look forward.

    I have used some of this same mindset in regards to my health issues. It’s really helpful. We’re human.

    Thank you for always being you,



  2. Great post, Gary! It’s so true. Yesterday is done and we can’t dwell on what we did not do. It’s better to focus on what we can do, today! Even the most diligent exercisers and runners sometimes have bad days/weeks, but looking at only today and moving is all that matters. Keep on keeping on!


  3. Just what I needed to read today. I’ve had a “bad” week and you’ve encouraged me to get moving today, even though I have to work all night in an hour or so. I’m going to get moving, even if just for a few minutes before work starts. Thanks.


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