Episode 242: Getting Back on Track Post Vacation
It’s about that time! Back-to-school is around the corner, we’re finishing up our last-chance vaca's before it’s back to the grindstone, and thoughts are turning from ‘fuck-it vaca mode’ to ‘oh-crap-it’s-time-to-get-back-to-good-habits mode’.
But it can be hard to flip that switch when you’ve gotten out of the routine of working out, you haven’t been putting much thought into your food choices, it’s been a minute since you’ve been in the kitchen, and you’re used to staying up later than usual with all that sun and fun waiting for you.
In this week’s episode we’re making that switch flip easier by walking you through the do’s and don’ts of getting back on the bandwagon, plus sharing some ways to keep you from swinging so far off course that it makes it hard to get back next time.
Want someone walking side by side with you through this process, keeping you accountable as you work to shift your mindset and habits?
I want to invite you into our Back to School and Back on the Bandwagon Fall Challenge.
It’s going to be a 6-week live challenge that I’ll be hosting inside my membership program, The Club. Each week we’ll be building in different habits that will give you incredible results without resorting to restrictive food rules. And the best part? You'll actually want to stick with them.
We’ll be covering topics like meal planning, goal setting, time management, getting back to the basics with nutrition to eliminate the overwhelm of starting over, overcoming cravings, and pitfalls to avoid if you want to stay consistent with your healthy habits.
On top of all this, you’ll get unlimited access to me as your coach via our community message board. So any time you’re feeling stuck, have a question, or need some encouragement to keep going, your fellow wellness warriors and I will be there.
Click here to join The Club and get in on this challenge!
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Back on the Bandwagon Don’ts:
- Turn to crazy fad diets, detoxes, or cleanses.
- This is a recipe for keeping us stuck in the restrict-binge cycle.
- Try to change everything at once.
- This is just going to lead to overwhelm and burnout. Studies show when you change one behavior at a time, the likelihood you’ll retain that habit for a year or more may be as high as 80% When you try to change two things at once those chances drop to 35%. Try to change three habits and your success rate plumets to 5%.
- Punish yourself for veering off course this summer.
- Berating yourself for being human isn’t doing you any favors and it certainly isn’t going to keep you from repeating this pattern in the future. What will help you not go back? Digging down to the root of what led to the ‘fall off’ to begin with. Do you have the mentality that healthy = restriction so you say fuck it during the summer months? Is it going out to eat more that’s throwing you off? Do you need to create more of a consistent routine for yourself when school isn’t there to create it for you?
- Skip the mindset work.
- One of my newer clients really struggled this summer and a big part of it was the story she was telling herself that she just can’t stay consistent with the summer months being so crazy with travel and inconsistent schedules. I told her to project into the future where she’s living the healthy lifestyle she wants, she’s achieved all her health goals, and she feels amazing in her body. And I asked how does that version of herself handle summers? What thoughts does she have around food? How does she handle setbacks? What kind of habits does she commit to when life throws her curve balls? This is the work of lasting change.
- Do it alone.
- Having check-ins with an accountability buddy can raise your chances for success by up to 95%. This is why I really encourage you to consider joining The Club and our fall challenge. You’ll have a whole group of people struggling with the same things, going through the same challenges, fighting for similar goals who can really help give you support and guidance while you implement these changes.
Not a club member yet but want to hear the full episode including all of my best tips for getting back on track, plus ways to side step falling off next travel season? Join the fun right here! In addition to extended episodes you'll get access to all of my nutrition programs, amazing recipes, the Back on the Bandwagon Fall Challenge, and a community and coach to hold you accountable all for less than a dollar a day.
The Club Members: You can find the full episode inside The Vault. Just head to the 'Habit Change and Personal Development' module. After listening, pop into our community and share your biggest take away and one action step you're going to take this week to get back to your healthy habits!
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Think about it like a gym membership but instead of building muscles you're building healthy habits. Follow one of my pre-set programs like Follow Your Gut, The Hormone Belly Blueprint, Unleash Your Transformation, The Diet-Free Weight Loss Masterclass, The Fad Diet Detox, or Coach Kat's Cooking Course. OR jump straight to the video you need most right now, for example emotional eating, conquering cravings, mastering your motivation, etc.
Inside you'll get access to every program I ever have or ever will create, membership in a private community where you can get accountability and coaching from me and your fellow Club members, extended episodes of the podcast, live challenges and masterclasses throughout the year, cooking demos, recipes, and more!
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