You Just Missed a Day. What Now?

So you missed a day of boot camp. Okay, you didn’t really miss it, you skipped it. You were tired! And they were playing that one Tom Cruise movie you really like. And you had ice cream in the fridge.

Whoops.

Hey, we’re not here to judge you, but you do need to get back on track with your fitness plan. How are you going to do it? Here’s how:

#1 – Don’t Beat Yourself Up

You feel guilty about missing that day. You’re scared that your weight loss goal is just a little further away now. You’re worried that missing day might be the start of a bad habit.

Those feelings are totally natural. They are a sign that your goals really do matter to you.

But here’s the thing: You have to be careful with these feelings. You should acknowledge them, but don’t dwell on them. Don’t let them shake your self confidence. Take a second to say “Yeah, I messed up,” then move on.

Dwelling on your mistakes is a waste of time and energy, and it doesn’t help you get back on track.

#2 – Don’t Make Excuses

On the flip side, don’t romanticize your day off. Don’t tell yourself that you “earned it” or “deserved it” because you’ve been working so hard all the other days.

What you deserve is weight loss. You’re going to earn it by working hard.

That’s why it’s important to admit to yourself that a mistake is a mistake—it keeps you accountable. And the point of accountability isn’t to punish you or make you feel bad. The point is to keep you on track to reach the goal you really want, even when the journey getting there is difficult.

#3 – Get Back to itgot-goals

Simple, right? The next time you’re scheduled for boot camp, you’re going to march right in there and do it, just like you have before. Huh? You missed a day? So what? Boot camp day is boot camp day—that’s the plan and you’re sticking to it.

Remember the day you first started taking your fitness seriously? You did something that day. Jogging around the block, doing a few pushups—whatever it was you did something. And you didn’t stop midway and say “well, I’ve been unhealthy and unfocused before, so I guess I can’t get in shape now.”

That would’ve been ridiculous right? So why is it any less ridiculous for you to slow down after one mistake?

#4 – Plan for Next Time

Here’s the most important part: come up with a plan for the next time you’re tempted to skip your workout.

There are all sorts of different tricks you can use for this. Maybe you set an alarm on your phone to go off 10 minutes before your workout, with a short message saying “hey, remember your goal!” Maybe you set up a carpool to your boot camp, so you’ll have other boot campers there to keep you accountable.

Because here’s the thing: doubts and temptations are always going to be there, just like muscle cramps, schedule conflicts, and all the other bumps in the road. That’s why you have to plan for them. That’s why you need to stay positive, ditch excuses, and keep pushing yourself.