Have you ever started a new fitness and nutrition plan, only for one slip-up to throw everything off track? Maybe it was a late-night snack, skipping a workout, or giving in to donuts at the office. When you’re building healthier habits, it’s not the mistake that matters - it’s how you bounce back afterward.
At 10.40.10 Fitness, we get it. Because over the years, we’ve helped hundreds of people in the Northwest Chicago suburbs start a fitness and nutrition plan, then actually stick to it. The truth is, success doesn’t come from perfection. It comes from consistency, resilience, and the ability to keep showing up - even when the day doesn’t go as planned.
The Donut that Started it All
Let’s look at a fictional example. Debra, a new member, is determined to make progress with her fitness and nutrition plan. She wants to lose weight, gain strength, sleep better and feel more confident in her body.
Debra is celebrating the fact that she crushed Monday. She went to class, ate the foods in her nutrition plan and slept great. When she walks into the break room at work on Tuesday morning, she discovers a box of donuts. Although she has a list of logical reasons not to eat one, sugar has a nasty way of convincing people that instant gratification is better than long-term goals.
So Debra eats a few donuts and the entire day feels derailed.
Sound familiar? Everyone has a “donut moment” now and then. But the problem isn’t the donut - it’s how you respond afterward.
The Aftermath: Two Choices
That afternoon, it’s time for Debra’s workout. She’s sluggish, unmotivated, and battling negative self-talk. The voice in her head is similar to a child throwing a tantrum.
'I don’t want to. You can’t make me. Why do I have to do this? I don’t want to be jacked anyway. I have a fun personality. I’ll still get invited to parties.'
(Remember, everything after a donut coma is considerably more dramatic.)
Out of the unmotivated, donut-fueled darkness, Debra has two choices:
- Throw in the towel. Skip the workout, complain and let one bad nutrition choice spiral into a week of bad habits.
- Stay committed to her fitness and nutrition plan. Admit that it wasn’t a perfect day, show up at 10.40.10 Fitness anyway and do her best. Change her attitude and perspective. Give herself credit for working out despite the setback.
Building a Fitness and Nutrition Plan That Lasts
The biggest mistake people make when starting a new fitness and nutrition plan is thinking it has to be perfect. In reality, success comes from creating a plan you can actually stick to long-term. Here are a few strategies to help you get started:
- Plan ahead with meal prep. Instead of trying to figure out healthy options on the go or in the moment, cook extra protein and vegetables ahead of time. Meal prep on Sundays or evenings can really set you up for success.
- Keep healthy snacks nearby. When you’re hungry, convenience is hard to beat. So stock your desk, car, or bag with options that align with your goals.
- Make workouts non-negotiable. Treat your workouts like a meeting with your boss. Put them on your calendar and refuse to reschedule.
- Build accountability. Having a coach or workout partner can help you stay consistent when motivation fades. At 10.40.10 Fitness, you’ll find both - and that encouragement, support and accountability is a game-changer.
You Are Always Enough.
Do you know how hard it is to tell yourself that you’re enough on days like this?!
But we have to. The most important part of any fitness and nutrition plan is consistency - not perfection.
We have to keep reminding ourselves that we are strong and that we can do hard things. And on days when we can’t remember how to tell ourselves things like that, we have to lean on others and know that it’s okay to ask for help.
During this crazy life filled with uncertainty and confusion, things might not go as planned or look like we imagined. What matters is that we get through it one day at a time and that we help those around us to do the same.
Give Yourself Grace, Not Excuses
Give yourself grace, but only to the extent that you’re still taking care of your body and your health. Giving yourself grace doesn’t mean allowing excuses that you see as valid simply because you don’t want to do things.
Your health is a gift to you and those around you. Don’t take it for granted.
Some days will suck. Some will be easier than others. But every day, you get to choose how you react to the things that life throws your way. If you remind yourself of why you started, and why you’re enough, it will be easier to stay on track with your plan.
Practical Tips to Stay on Track
If you find yourself struggling as you get started with a fitness and nutrition plan, here are a few simple ways to reset:
- Hydrate before you eat. Sometimes what feels like a craving is really just dehydration.
- Use the “one healthy thing” rule. After a slip-up, focus on the next healthy choice: drink water, go for a walk, or eat a protein-packed meal.
- Write down your why. Keep your goals - and your reasons for starting - somewhere you’ll see them daily.
- Celebrate small wins. Success doesn’t just look like losing 20 pounds or lifting a weight you’ve never lifted before. It can also look like showing up to class at 10.40.10 Fitness on a tough day, or saying no to that extra donut in the break room.
Ready to Stay on Track with Your Fitness and Nutrition Plan?
At 10.40.10 Fitness, we know that being healthy isn’t just about your workout. We also help you build healthy nutrition, mobility and recovery habits so you can see real, lasting results. Our team of coaches and fun community of members provides the support, accountability, and encouragement you need to keep moving forward, even on tough days.
Whether you’re looking to lose weight, build strength or improve energy, we’ll help you create a fitness and nutrition plan that works for you.
Take the first step today. Schedule your free intro session at 10.40.10 Fitness and discover how much stronger, healthier, and more confident you can feel.
