Regression: How to Mitigate and Avoid it

Happy August! Summer for the Northern Hemisphere is coming to an end but summer in San Francisco has yet to begin. Hope you all went or are going on your summer vacations and had a blast just as I did. Let’s talk about something that is inevitable even for the most well trained individuals in the world: Regression. 

Regression is going to happen. You’ll go on vacation, you’ll get sick, you’ll get injured, you’ll have a baby, you’ll lose motivation, many things can contribute to a regression. But in order to manage regression we need to have internal and external safeguards to prevent spiralling into total decline. 

As I have told many of you, motivation is temporary, it will come and go, but if we build habits while we are motivated, they can continue to propel us forward even after our month-long motivation dissipates. Let’s talk about a few ways to keep healthy practices even through the tough times. 

Process Goals vs Outcome Goals:

Focus more on what you do, not just what you want. “I’m going to work out 3 times a week” is a process goal. “I want to lose 10 pounds” is an outcome goal. One you can control directly; the other depends on a hundred factors. When life gets hectic, process goals keep you anchored.

Building a Schedule:

This one I’ve found helps people the most, including myself. Don’t just say “I’ll work out twice this week.” Put it on your calendar: Tuesday at 6pm, Thursday at 7am. Treat it like an appointment you can’t bail on. When you’re busy, vague plans vanish first. You’ve got up for work every gosh darn day, tired or not. Treat your fitness the same. 

Don’t Stress Over a Dip in Quality or Quantity: 

When you’re slammed at work, up all night with a newborn (eesh), or just have a honey-do list that extends down the block, it’s okay if your workouts take a hit. Don’t pile guilt on top of exhaustion. Maybe you only get one lift in this week. Maybe you just walk and dial in your nutrition. Good. Done is better than perfect. We’re in it for the long game people!

Keep Doing Things to Make You Feel Good:

Not every healthy habit has to be about the gym. Sleep more. Spend time with people who recharge you. Get outside. Play a game. Take a walk with your partner instead of doom-scrolling alone in bed. Happy people train better period point blank. 

Get off your Damn Phone:

Read a book. Touch some grass. Get some sleep. Plan a date with your partner. Literally anything other than Tik Tok (Instagram reels for my people who don’t want to download Tik Tok). You don’t have to be productive at all times because that is impossible. But DO NOT let your phone get in the way of your goals! 

Consistency always wins. One workout is better than none. Half a workout is better than none. Don't trap yourself in the all or nothing principle. Something is better than nothing because nothing is nothing is nothing. 

See you in the gym….We’re playing that long game ball! 

And let me know if you have someone who is interested in getting a personal trainer!