Motivation Articles

25 Ways You Could Get Back on Track Today

Don't Give Up on Your Goals!

By Nicole Nichols, Fitness Instructor & Health Educator         
Page 1 of 2
Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!

Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since.

Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.

4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!

5. Look at Motivational SparkPages. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.

6. Track your food today. No matter how it adds up, you’ll learn from it.

7. Update your SparkPage. It’s a visual way to track your ups and downs, but also your progress.
Continued ›
Page 1 of 2   Next Page ›
Got a story idea? Give us a shout!

About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

Member Comments

  • I actually wrote these 25 tips on paper and hung them up in front of my mirror. Now, whenever I look at myself and feel down, I have 25 tips to pick me back up! This truly is one of the best articles I have read. Thank you so much for sharing!

    Alexis :) - 6/11/2012 1:06:59 AM
    This is the best sparkpeople article EVER!!! It helped me get back on track when I felt hopeless a while ago... THANK YOU SO MUCH!!!! - 5/2/2011 3:49:01 PM
    This article DEF helped mi!!!
    Thankz 2 coach Denise:) - 10/16/2010 8:37:08 AM
  • This is my favorite article of all time. :] - 4/23/2009 10:38:20 PM
  • RCB_0917
    You know I'm going through a lot and was ready to quit but guys have really helped me. thanks a lot - 4/1/2009 10:26:27 AM
  • This article certainly sounds like me! As soon as I eat some junk food or don't exercise for a day I feel like whats the point? I'm keen to try some of your tips in this article and I think they will help a lot! - 3/21/2009 3:19:26 AM
  • this article really helped. i have been having a hard time getting back on track but these ideas halped alot! - 1/1/2009 9:11:20 PM
    this is the only article that has had an impact on me :) - 12/26/2008 2:47:51 PM
  • Love this article :)

    It really has helped me to get back on track!

    Thank youu!

    x - 10/28/2008 8:53:38 AM
    Thanks so much for this encouraging article! I know I can get back on track with these helpful tips! - 8/28/2008 5:12:26 PM
  • Thank-you sooo much, I lost half a stone but now it has been slowly creeping back :( But this has really made me motivated! - 8/13/2008 5:12:22 PM
    Thank you.. its like you'r talking to me.I was going to give up. - 6/14/2008 5:13:23 AM
  • some of these things I have never thought of, and they really are simple things that I can do at any time. thanks tons, I have been off track for 2 months, but just picking up an apple makes me feel so confident in myself. thanks thanks!
    -nia - 4/14/2008 9:57:42 PM
  • Thank you so much! I am one of these people who will make one mistake such as eatting a little too much for dinner, or skipping an exercise and give up. I really thought I was going to give up, but now that I've read all of this I'm determined to get back on track! :D I'll even start by eatting my dinner slowly tonight and taking a smaller portion ^^ Once again, thanks for all the motivation and ideas for my healthy lifestyle! - 3/30/2008 6:46:37 PM
  • This is just what I needed! I've been off track for a long time now and it seemed impossible to get back on the path, but this article really gave me the boost I needed. Thanks Nicole!!! :) - 3/26/2008 12:47:25 PM

x Lose 10 Pounds by June 13! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.