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If you fall down, just get right back up!

The best way to get results is to be consistent, right! Everyone knows that the best way to get the results you want is consistency with your nutrition and consistency in and out of the gym. So of course if you have a few life circumstances happen and everything falls apart for a few days, then it must be over, right?


Wrong. There is only one thing that matters after missing a few days in the gym or missing a week of eating well, GET RIGHT BACK UP! As soon as possible. Just because you took a break from your healthy habits does not mean it’s all over. You are working to build habits right! The only way to make something a habit and have it truly become your lifestyle is to test it under every circumstance and solidify it with adversity.




Sure, some skills or weights may be harder when you return to the gym. It may take a week to get back in the groove with meal prep. But how much harder will those changes be when you try to make them 1, 3 or 5 years from now? Fitness is a lifelong marathon, not a sprint. There will be weeks where you “walk” instead of “run” and there may even be weeks where you stop altogether. The important part is that you stay focused on your long term health and maintain keystone habits that will help you get back on track when life stands you up.

Planning your meals, shopping and prepping your foods may feel really tough when you haven’t done it for a week or two, but you just need to get started again. Make it a habit...again. It only stops being a habit when you stop doing it. Your mindset dictates how you take this. You can choose to go sulk about it, talking yourself out of making any progress in the future. Feeling defeated and resolving yourself that you have failed yet again. Or you can attack the challenge head-on and show the world just how resilient you really are. After a couple weeks of consistently showing up, hitting your protein numbers, drinking your water, and making an effort, I promise you will be right back to where you were before this hiccup.

I hear it all the time, “But Brant, I’m SO busy.” All I can say to that is I promise you there is someone busier than you making their health a priority. I can give you strategies to make eating healthy quicker and easier than getting fast food. Working out is important but it doesn't have to take more than 2 hours a week…Yes a week! If you want the best version of yourself for both your own wellbeing and just as importantly to be the best mother/father/role model that you can possibly be, then make your own health a priority.


So if you’ve fallen off the wagon or haven’t been to the gym for a while or you would just like to be more consistent in all the healthy habits you are working on. Stop making excuses that we all know can be avoided, it’s time to reassess your mindset and get back to your keystone habits.


I’ll keep this one short because you need to close your browser and get back to your healthy habits.


Keep it up and get back up!

~Coach Brant


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