Bounce Back Better
It was about 10 years ago when I started noticing a pattern. I noticed because it was an inconvenience to me.
I have been a regular at the gym since the age of 19, that almost half my life. I have religiously attended the for the last 13 years going 3-7 days a week. Even on vacation, I go to the gym or make a gym out of whatever I have. No, I’m not that impressive, sometimes it just for 20 minutes but I make sure I go or get a workout in. Because if I don’t, I fall into the trap I will soon describe.
The gym keeps me sane, especially the elliptical. So, it’s no surprise I noticed that every year, around the end of December and early January, it was never available. I also noticed there were not enough weights to go around, and I couldn’t get my regular routines done. Obviously, this was because many people resolve to “go to the gym more” or “get fit” or “work out more” for the new year. This is not the pattern that I was so interested by. The pattern that struck me the most was that come February, specifically Super Bowl Sunday, the gym was empty and then 90% of the people who were taking up all that extra space in the gym, were gone by the very next net.
The gym keeps me sane, especially the elliptical. So, it’s no surprise I noticed that every year, around the end of December and early January, it was never available. I also noticed there were not enough weights to go around, and I couldn’t get my regular routines done. Obviously, this was because many people resolve to “go to the gym more” or “get fit” or “work out more” for the new year. This is not the pattern that I was so interested by. The pattern that struck me the most was that come February, specifically Super Bowl Sunday, the gym was empty and then 90% of the people who were taking up all that extra space in the gym, were gone by the very next net.
Like magic! I had my elliptical back.
Anecdotally, I dubbed Super Bowl Sunday the end of everyone’s health and fitness resolutions. And after looking into a bit, turns out my observations were accurate.
There is actually quite a lot of data that confirms my suspicion - People abandon their fitness resolutions in February. I don’t know that it’s really because of Super Bowl Sunday or not but it is certainly coincidental.
I get it. You’ve been working so hard and then you decide to indulge a bit more than you planned for because you’re around family or friends and the food is just there in front of you.
Maybe you have a few drinks, grab a burger load up on wings and sit around for hours snacking nachos, pigs in a blanket and chips. Even if you didn’t drink, you’re bound to have a wicked food hangover after that dietary debacle. You feel like crap, and you don’t want to go to the gym so you take another day off from your goals and that turns into another day and another day and another day… until summer, when you remember that everyone has a camera and you’ll have to be in shorts.
Yeah, it sounds vein, but I know this feeling and cycle from experience. I no longer have this experience, you know why? Because when I “fail” at my diet or I get caught up with life and I miss the gym 3 days in a row, I know that I have the power and the choice to go back to it. I have given up feeling like a victim of my circumstances and instead emboldened myself to take that power back from the little demons in my head telling me I am a failure just because I ate too many chips.
I stopped the negative self-talk and started reframing my experiences to a more positive story. I no longer felt guilty or shameful which felt like I physically took a load off – I felt lighter.
Your thoughts are the most powerful tool you have to changing your reality and your health.
Here are some tips for reframing your missed days at the gym, shitty sleeps, and over-indulgences.
I Should have probably add a caveat to all of this… Your goals should be attainable. If you haven’t stepped foot in the gym since last year, going 5 days a week isn’t likely to work.
Try setting a schedule for 2 days a week to start or add 10-20% to your daily step count. Your goals should be SMART – Specific, Measurable, Attainable, Relevant and Time bound. To download my free SMART goals worksheet click here.
Tips for Bouncing Back After a Slip-Up
1. Don’t Dwell on Missed Days
Missing a few days at the gym doesn’t erase your hard work! See it as a rest period rather than a setback. Remind yourself that consistency over time is what matters most, and one or two or even 5 missed days doesn’t define your journey.
2. Reframe “Failures” as Learning Moments
If you overindulged or skipped a workout, ask yourself why. Were you tired, stressed, or just really craving comfort? Understanding your “why” can turn a perceived failure into a learning moment, helping you better prepare for similar situations in the future.
3. Use Positive Self-Talk
Watch your inner dialogue. Instead of thinking, "I failed my diet," try, "I enjoyed myself, and now I’m refocused." Positive self-talk can lighten your mental load and make bouncing back feel a lot easier.
4. Focus on the Next Small Step
If getting back into your routine feels overwhelming, focus on the smallest, simplest step—like just showing up at the gym or adding one healthy choice to your meals. One small action can break the inertia and get you back on track.
5. Forgive Yourself and Move Forward
Remember, no one is perfect, and lasting health comes from balance, not from being hard on yourself. Forgive yourself, appreciate the journey, and focus on moving forward, one day at a time.
By reframing these moments, you’ll find that your goals don’t slip away after a setback; they just get a little more human. Enjoy the journey, and keep pushing forward!