2700: Get Back on Track With the 24-Hour Reset HACK

Summary

Mind Pump Ep. 2700: Get Back on Track With the 24-Hour Reset HACK

Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Date: October 6, 2025

---

Overview

In this episode, the Mind Pump crew dives deep into one of the most overlooked challenges in health and fitness: what to do when you "mess up" on your fitness journey. Rather than falling into the common traps of overcorrection or shame, Sal, Adam, Justin, and Doug introduce their “24-Hour Reset Hack”—a practical, compassionate, and effective strategy for bouncing back after setbacks.

Throughout the episode, they debunk myths about weight regain, address the importance of sustainable habits, and share actionable steps (plus some raw truth) to help listeners develop a lifelong, healthy relationship with fitness.

---

Key Discussion Points and Insights

The Reality: Most People Struggle to Maintain Results

• Weight regain is the real challenge. While many can lose weight, research indicates that over 90% regain it within three years.
  • Sal: “Millions of people every year lose weight or get into, quote, unquote, shape, but almost nobody is able to maintain it. … The challenge is keeping it off.” (03:56)
  • Doug: “No single day ever made anybody obese or ever, ever, ever put, you know, pounds of body fat… But that tends to send us spiraling.” (04:50-05:17)
• The biggest threat to long-term progress isn’t one bad day—it’s the cycle of overreaction and defeat that follows.

Two Common Post-Setback Mistakes

1. Overcorrection (“Punishment Mode”)
   • People try to erase mistakes by overtraining or severely restricting food (e.g., doubling up on workouts, fasting).
   • Sal: “Think of overcorrection like you're driving your car on wet pavement…You yank the steering wheel…Now you’re gonna spin and crash.” (07:28-08:28)
   • This mindset comes from self-punishment and shame—not self-care.
   • Sal: “You can’t hate yourself into good health… Hating yourself is bad health. … It’s impossible.” (08:29)
2. Giving Up After Repeated Setbacks
   • Overcorrection can’t be sustained, leading to burnout and giving up altogether.
   • Adam: “People will tend to lose weight and gain it back in substantial amounts two or three times before they decide to give up.” (11:50)

The 24-Hour Reset Hack

Summary: A four-step process for bouncing back after a fitness/diet slip.

1. Pause and Acknowledge (15:28-17:55)
   • Sal: “When you've made that mistake…pause and acknowledge it. …You have to be honest with the acknowledgement…then give yourself grace.” (15:09-16:38)
   • Don’t bring in shame or self-criticism—just notice what happened.
2. Give Yourself Grace
   • Practice self-compassion. Don’t compare yourself to others.
   • Sal: “Shame is a short term motivator, [but] long-term failure.” (16:54)
   • Justin: “This builds up a positive outlook for yourself and a better identity that you can pursue…” (17:55)
   • Trainers who help clients give themselves grace have clients for years, not weeks.
3. Do One Healthy Thing Immediately
   • Take a small, immediate action—a walk, stretch, read, meditate—no matter how minor.
   • Adam: “My favorite to do in this situation…is like going for a walk. …I always afterward feel more motivated to do more.” (22:52)
   • It’s not about punishment or undoing mistakes—just get momentum started again.
4. Set One Simple “Must-Do” for Tomorrow
   • Plan a single, achievable healthy action for the next day (not doubling up on workouts or extreme dieting).
   • Sal: “It cannot be a place with a punishment…That’s typically not the right answer.” (24:15)
   • Set an alarm. Make it doable. Then follow through to reestablish routine.
5. Enlist Social Support (optional, but powerful)
   • Share your reset plan with a trusted, supportive friend or group.
   • Sal: “If you're part of a fitness group…or if you have a friend or family member that you trust…you can confide with them and say, hey, yesterday…I'm resetting tomorrow.” (25:13)
   • Adam’s tip: Track and aim to improve your personal “streak” of consistency—use resets as an opportunity to beat your record, not to dwell on failure. (25:50)

---

Notable Quotes & Memorable Moments

• Sal: “You can’t hate yourself into good health. In fact, hating yourself is bad health.” [08:29]
• Doug: “No single day ever made anybody obese… But that tends to send us spiraling.” [04:50]
• Sal: “The most important thing you want to consider…is can I do this forever? That’s the most important thing. …The timeline for you is now to the end of your life.” [11:57-12:39]
• Adam: “Most people should know the difference between making excuses of being lazy and doing absolutely nothing that serves your health versus, ‘I just don’t got it in me today to do all the things, but I at least can do this.’” [20:03]
• Sal: “Shame is a short term motivator, long term failure.” [16:54]
• Adam: “As long as you are taking some sort of action or step into it…instead of beating myself up, I can still go for a walk right now…it kick starts me back in the right direction.” [22:52]
• Adam: “If you do that, you’ll look back…six months down the road and you’re like, ‘holy crap, I’m actually a person that works out all the time.’” [27:10]

---

Important Timestamps

• 02:47 — Over 90% of people regain weight after losing it
• 04:50 — Why single mistakes don’t ruin progress (but the aftermath can)
• 06:18 — The overcorrection trap and why it fails
• 08:29 — You can’t punish yourself into health
• 11:57 — People try 2-3 times before giving up for good
• 15:09 — How (and why) to pause, acknowledge, and give yourself grace
• 19:28 — “How do I know if it’s grace or laziness?”
• 22:52 — One small healthy action to reset
• 24:07 — Setting tomorrow’s simple “must-do”
• 25:13 — The role of social support in resets
• 25:50 — Using “streaks” and the reset to build long-term habits

---

Conclusion

The Mind Pump team’s 24-Hour Reset Hack is a refreshingly practical and human approach to fitness setbacks. Rather than perfectionism or punishment, they advocate for perspective, self-compassion, simple actions, and ongoing commitment. By normalizing mistakes and equipping listeners to “reset” quickly and positively, the hosts help their audience break the shame-burnout-quit cycle and build sustainable, lifelong fitness habits.

Final advice:

• Expect to mess up sometimes.
• Don’t overcorrect—reset.
• Practice self-compassion and take action, however small.
• Ask for support when needed.
• Focus on building a lifestyle, not chasing streaks of perfection.

---

For more insights and community:
Find Mind Pump and the hosts on Instagram:
@mindpumpmedia
@mindpumpsal
@mindpumpadam
@mindpumpjustin
@mindpumpdoug

Maps GLP1 and program details: mapsfitnessproducts.com
Full archive and resources: mindpumppodcast.com

Transcript

[A]

Morning Zoe. Got donuts.

[B]

Jeff Bridges why are you still living above our garage?

[A]

Well I dig the mattress and I want to be in a T mobile commercial like you teach me.

[B]

So Dana oh no, I'm not really prepared. I couldn't possibly at T Mobile get the new iPhone 17 Pro on them. It's designed to be the most powerful iPhone yet and has the ultimate pro camera system.

[A]

Wow, impressive. Let me try. T Mobile is the best place to get iPhone 17 Pro because they've got the best network.

[C]

Nice.

[B]

Je free.

[D]

You heard them.

[E]

T mobile is the best place to get the new iPhone 17 Pro on us with eligible traded in any condition.

[A]

So what are we having for lunch?

[B]

Dude, my work here is done.

[F]

The 24 month bill credit experience beyond for well qualified customers plus tax and 35 device connection charge credit send and balance due if you pay off earlier Cancel Finance Agreement. IPhone 17 Pro 256 gigs 1099.99 and new line minimum 100 plus a month plan with auto pay plus taxes and fees required Best mobile network in the US based on analysis by Oklahoma Speed Test Intelligence Data 182025 Visit T mobile.com.

[G]

A life that's carefree needs hair that's worry free. Have both with Mori reduce shedding and thinning in as little as 12 weeks with clinically proven all natural Mori nourishing hair care products. Others containing sulfates, parabens and GMOs can actually weaken your hair over time. You can look great for holiday photos. Still not sure we get it. So right now purchase Mori at 50% off while it lasts and take a quiz for a custom hair care recommendation at m o e r I-e dot com. Results can vary. Mori is not a substitute for medical advice. See website for more.

[E]

If you want to pump your body and expand your mind, there's only one place to go. Mind Pump Mind Pump with your hosts Sal Destefano, Adam Schaefer and Justin Andrews.

[C]

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pump. Today's episode you messed up. We're going to teach you how to get back on track with the 24 hour reset hack. This episode is brought to you by a sponsor, Legion. Legion supplements are some of the best in the world. Go to buy legion.com that's B Y L E G-I O N.com forward/mindpump. Use the code mind pump for buy one get one 50% off or 20 cash back for returning customers. We also have a sale this month. Maps GLP1 is half off. This is a workout program with nutrition guidance and lifestyle advice for people who are using a GLP1 like Ozempic or WeGovy. This program maximizes fat loss and helps with muscle gain during the process. Go to mapsglp1.com, use the code GLP50 for 50% off. Back to the show. The fail rate on fitness, the amount of people that gain weight after they lose it is 90 plus percent after the first year. It's huge.

[D]

Huge.

[C]

Why? Well, there's a lot of reasons why, but one of them is when people make a mistake, they make two big mistakes afterwards and it's very difficult to get back on track. So here's what we're going to do today. We're going to teach you something. It's called the 24 Hour Reset Hack. It's extremely powerful. Use it when you mess up, because you will, and watch what happens. Your success will go through the roof.

[D]

Is this inspired by what we talked about in the. In the, in the.

[C]

Absolutely.

[H]

I almost want to call it a mulligan.

[C]

Yeah.

[D]

For our sports. And by the way, is it 90? I thought it was 80 something percent. Is it really 90?

[C]

Yeah. 90% of people gain the weight back. I mean, you can find different studies. Yeah, I think I've seen between 85 to 90.

[D]

Yeah, I think I remember seeing 70, 80 in the first year. And then after that it goes down, it goes all the way up to like 90. Like very few people, three years in a row of staying healthy.

[C]

Oh, and this is why. Look, I bet, look, people listening and watching this right now, they've probably done this. I've said this before on other podcasts, like, we don't have a weight, you know, an obesity issue or a weight loss issue. That's not the challenge. The challenge is keeping it off.

[D]

Yeah, yeah.

[C]

Millions of people every year lose weight or get into quote, unquote shape, but almost nobody is able to maintain it. And there's a lot of reasons why. And we've talked about many of the reasons why on this podcast. But one of them is when you hit that bump in the road or you make a mistake, you're. You're doing well, and then for whatever reason, you lose consistency for a week or you're great on your diet, and then you fall off for a week or two weeks or a month or a day even. And it can be very difficult to get back on track for a lot of people. And there's a lot of reasons why. But, you know, I want to Talk about, like, what do you do? Because you're going to mess up. This is the thing I want people to understand. You are not going to be perfect. Nobody's perfect. And especially when you first start this journey off, these setbacks can be very difficult to manage and impossible to manage if you don't. If you don't handle them the right way.

[D]

I love this conversation, too, because no single day ever made anybody obese or ever, ever, ever put, you know, pounds of body fat. I mean, you couldn't possibly put a pound or two of body fat in a single day. I mean, if you tried just overeating and drinking and all the things in a single day. But it's not really that. It's. But that tends to send us spiraling.

[C]

That's what it is.

[D]

And so. And I know we talked about this in, in our. Our group that, you know, this is so key that you're aware that this is going to happen.

[C]

That's right.

[D]

It happens to the best of us. I don't care. Even if you consider yourself a fitness fanatic, it even happens to those. And I think one of the things that gets the fitness fanatic or the person that has lifelong health and fitness is this ability to chalk it up. And then, you know, that was yesterday. And I'm. I'm. I'm back to my thing. I'm back to where I was at. Like, I'm not gonna. I accept that that wasn't a good day. I accept that I made some bad choices. I accept I didn't serve myself or taking care of myself. But I also give myself grace and go, like, it's over. I can come right back and sort of. But that's not what typically happens. What typically happens is that first day then goes, oh, well, I messed it up yesterday, so who cares about today? And then it just one after another before, you know, it becomes weeks.

[C]

Yeah, there's. There's a couple things that are really common that we've observed in our clients over the years, and we'll talk about both of them. These are two. The two biggest kind of common mistakes. The first one tends to lead to the second one, but the first one is the overcorrection. Yep. So it's like, okay, how can I.

[H]

Make up for this?

[C]

Yeah. You know, like, I was, man, I was doing really good. I was working out twice a week. I was walking 10,000 steps a day or whatever. And for whatever reason, this last week was just a total bust. I didn't work out, miss both my workouts. Maybe I was busy. Maybe I had other things to do. Maybe I got sick. Who knows? And then, you know, and I ate terribly. Like, I didn't even. I didn't even eat even close to how I'm supposed to. I'm painting a picture here, right? I just went way off. So now that was a whole week. So here's what I'm gonna do this week. I'm gonna try to erase all the mistakes I made last week by overcorrecting. What this typically looks like is, well, I'm gonna work out four times this week. I'm gonna work out even harder. I'm gonna sweat that burrito off or whatever. I've heard people say that, right?

[F]

Yeah.

[C]

Or I'm gonna. Yesterday was bad. So today I know I'm supposed to eat X amount of calories, or. I know. But instead I'm going to fast today. Or I'm eating way less today to make up for what I did yesterday. This is a terrible strategy. Absolutely. Now I get the logic. I understand the logic. Okay? If I bad yesterday and then today less than it averages out and blah, blah, blah. That's not how it works in the real world, though. It never works that way in the real world. Think of overcorrection like you're driving your car on wet pavement. You turn a little too quickly to the right, the car starts to swerve a bit. And so what you do is you yank the steering wheel in the other direction. Well, now you're gonna spin and crash. Yep. And that's circles. That's exactly what happens when you overcorrect. And what this leads to is over training, beating yourself up, severe restriction. And really the overcorrection comes. The root of that is punishment. The root of that is I messed up. I'm going to pay for it now.

[H]

Shaming it.

[C]

Yes. And I've said this in that group that were that we were working with, you can't hate yourself into good health. In fact, hating yourself is bad health, right? You hate yourself enough, there's data to show that your immune system starts turning on you. Your food habits start to change. You can't pot. You can't hate yourself into good health. Doesn't work that way. It's impossible. So this overcorrection comes from there. And so what I tell people is like, okay, you messed up. We're not going to overcorrect. It happened. You can't erase it or fix it by overdoing it today.

[D]

Not only that, I actually don't. We're not even going to try and correct. We're just going to get right back.

[C]

To where we were. That's right.

[D]

We're going to get right back on the plan. And one bad day is not going to ruin the plan. It was just one bad day. And trying to make up for that is one of the worst things that you can do in that situation. And then it leads to the second point that you're heading towards is. And I've seen this so many times where they over correct. And if that overcorrection sometimes shows some sort of movement on the scale or they see something that maybe makes them feel like cathartic for doing it, right? Like, oh, I was so bad and then I punished myself. And so they kind of go down this spiral. And then weeks go by, months go by, and they're at this hard plateau, pushing harder than they ever were, doing more, restricting more than they would, and then they go, why, why, why am I doing all this? I was not doing anything, eating the foods I like to eat, and I was only 5 or 15 pounds heavier than what I am now. It ain't worth it. And then they throw their hands up completely.

[H]

Yeah. I mean, the intensity goes so high because, yeah, you're trying to over correct. And then now that's your new precedent. It's like, well, I have to kind of push at this level. I have to, you know, kind of restrict on this level with my food. And then, you know, it'll keep. You try to keep maintaining that new pattern, which we get burnout. And it's like, I can't sustain this.

[C]

This is.

[H]

It's impossible for me to continue like this.

[C]

Right? Or. Or you do a short overcorrection. You're like, okay, cool, I beat myself up for two days. Let me get back on my schedule. And then it happens again. I mess up again, and then I go to try to overcorrect again, and then I mess up again, and then I try to overcorrect again and then I mess up again. Or you just keep screwing up, you keep falling off. Eventually you give up. The reason why you're giving up is there's two reasons. One, nobody likes to fail over and over and over and over again. Okay? Nobody likes to feel like they're failing over and over and over again. That's. I gotta change that, right? Cause it's a feeling, right? Nobody likes that. Eventually people give up because you hate it. You hate it. So there has to be a point here where you reevaluate what your commitments are okay, so, you know, I'm supposed to work out four days a week. I did it well for four weeks. I felt way off. I pushed myself super hard for two days. I'm back on. Oh, no, I missed another workout. This happens two, three times in a row. Look at your routine and go, am I over committing myself? It's an honest conversation, by the way. You have to set yourself up for failure. Imagine raising a kid this way. Imagine giving your kid a goal and. And then you realizing, like, that might have been too high of a goal for my kid. Let me reset this for a second. Now, of course you want to look at it and be honest. Maybe it is a good goal, but it's okay to reset the standards so that you don't continue to fail. You have to chalk up some wins. And so what you don't want to do is put yourself in this place because here's what the data shows. The data shows that people will try about two or three times before they give up. That's what it looks like. People will tend to lose weight and gain it back in substantial amounts of about two or three times before they decide to give up. I'm not going to do this anymore. It's just not going to be. This is not for me. I'm not a fitness person. I'm just going to, you know, whatever, and that's a terrible place to be. And the thing you want to consider with your fitness, the most important thing you want to consider isn't how fast you get the results, isn't how effective things are, isn't any of that. It's, can I do this forever? That's the most important thing. The timeline for you is now to the end of your life. That's the timeline. It's not 30 days. It's not 90 days. It's not the wedding, it's not the vacation. It's. This is forever. So I need to figure out a way to develop a relationship with this where I want to do it forever. And if I hit these road bumps, which I will, and if I beat myself up every time, I overcorrect every time, this is not a relationship I'm going to stay in. This feels abusive. I'm going to get ahead of it. I don't.

[D]

I don't blame people for giving up. That's why I like the. The analogy of like or comparison to what it would be like if you showed up to a job week after week and you busted your ass at the job only to get a paycheck. That said $0. At one point, even any sane person goes, I'm going to stop showing up to that place.

[C]

That's right.

[D]

It's like, it's not giving me a return at all. And I think this is the predicament that a lot of people get in because they go about it the wrong way and they think that the more intensity, the more they restrict, the more they push, the more results, the more money they should make. Right? The more they should get back. And when they don't realize, or when they realize that they're going about it all the wrong way, or they don't realize that they eventually throw their hands up and give up. Because it's like, why? And it's totally understandable. I mean, just like any one of you would do if you were working your ass off at a job and they just, you kept giving you a, a blank paycheck every two weeks. Be like, this is awful. Okay, I'm not going to stay here at this place anymore. And so it, and a lot of it starts from this first bad hiccup or bad day and then the over correcting. Because overcorrecting normally, what that means is normally cutting calories and increasing intensity.

[C]

That's right.

[D]

And, and most people already get this ratio off. Most people that get started on their fitness journey don't understand this balance. And they tend to right away go to the cutting aggressively and increasing the activity, which is already kind of a failing strategy. And then when you have your first hiccup or struggle or bad day, you overcorrect. And overcorrection is going even more extreme in that direction, which is inevitable. You will plateau. You will eventually plateau and you'll be pushing so hard and, and getting no return. Of course you quit.

[C]

Here's the wrong attitude. What you don't want to do when you're embarking on a fitness journey. Because I've heard people say this too. Like, okay, everything you're saying right now, maybe even someone listening right now is thinking this. Everything you're saying right now makes sense. I'll figure it out once I lose the weight. Let me just lose this weight as fast as possible. I want it off my body. And then when I get there, I'm going to try and figure out how.

[H]

To make it work.

[C]

Then I'm going to figure out how to do this forever. No 90% fail rate. I'm telling you that right now it's not going to work. I bet if I could gamble on this, I'd be a trillionaire because I Know exactly where to gamble and know exactly where to put my money. So it's not something you figure out once you get there. You have to start right out the gates figuring this out. So what we're going to do right now is we're going to talk about what this 24 hour reset hack looks like. And you can use this every time, use it every single time. You find yourself in a position where you, for lack of a better term, fell off, for lack of a better term, when you ate the wrong way or you missed too many workouts. Okay, so we're gonna start with the first one, which is this. And there's three parts to the first one. Number one, the first part is to pause. Pause and take a second. Okay? When you've made that mistake, when you've acknowledged what's happened, pause and acknowledge it. And you have to be honest with the acknowledgement. Okay, so look at what you did or what you didn't do and say, okay, missed another workout or yeah, I definitely ate way too much cake or my diet was really bad this last week. Acknowledge it. But then you have to do this last part. You can't just pause and acknowledge it. You have to also then give yourself grace. You have to. If you inject shame into this formula, shame does only a couple things. It only does a couple things. It may motivate you in the short term. This is why people like shame. In fact, coaching people with shame around their fitness and diet, they're often afraid to let it go because they think if they don't have it well, then I'm not going to work out and I'm not going to eat right. If I get rid of this shame, are you sure I'm even going to want to do this? Like I have to beat myself up. And I always tell them, how's it working for you? It's not. Shame is a short term motivator, long term failure. So. So you pause, you acknowledge what just happened. Then you give yourself grace. And here's what it looks like. It's honesty and it's acknowledgement that this is hard. That's all. You look at it and you go, man, I screwed up. And this is really, really hard. This is a tough. This is tough for me. Don't compare yourself to other people. This is where shame can rear its ugly head. Don't say to yourself, oh man, I screwed up. But God, my friend Betty, she just doesn't. Yeah, or how come my husband or how come my wife or my buddy, why are they so good Don't. Don't do that. This is about you acknowledge that you messed up and then give yourself grace. And the grace is literally, wow, this is hard. Or, man, this is harder than I thought. This is tough. Okay, all right, all right, let's do this again. It has to start with that.

[H]

Yeah. This builds up a positive outlook for yourself.

[C]

Yes.

[H]

And a better identity that you can pursue as opposed to, you know, the. The shame thing is so detrimental because really, just. It creates this Persona that you just keep falling back to.

[C]

I gotta say this. Look. What, what anybody, any trainer listening right now, who's been a trainer for a long time, who has learned how to develop a successful business. Okay? Not the trainer that can sell the most training, but successful trainers. If you talk to any of them, we've had some of them on our show. Ben Bruno's a good example of a successful trainer. You ask them, how many clients do you have and how long have they been with you? Years. These people have been with them for years. You know what they all have in common? These trainers help their clients give themselves grace. Yeah, that's. That was the secret for me. That was this. That was the thing I learned.

[H]

That's what I get back up.

[C]

That's it. My clients, towards the back. Back half of my career, when I figured this out, they were. They loved telling me, not that they were happy about it, but they come talk to me about it, and I would help them extend this grace, and then they would continue. And you know what? They turned into people who worked out forever. They did not turn into the typical, I'm going to stop. So the grace part is so crucial. So crucial. But the second step is also important. Right after you give yourself grace, do something healthy for yourself.

[D]

Well, before you get to the what else to do, I want to propose a question that was asked to us last night in regards to grace, and somebody asked a question I thought was really good, like, how do I tell the difference between giving myself grace and being lazy?

[C]

Yeah.

[D]

What does that look like?

[C]

Yeah. Well, one is genuine care. And by the way, really caring for yourself is not, and we'll use the exact word, lazy, because there are times when you need to take a break. There are times when you need to take care of yourself and rest. Okay. There are times when it's okay to enjoy pizza with your friends or whatever, when you're actually caring for yourself. Then those things you're actually giving yourself grace for, when you're lazy because you're like, man, I'm not caring for myself. Because I'm actually being lazy. It's honest care.

[D]

And any step in the positive direction, even if you would compare it to being lazy in comparison to say, doing a full workout or being perfect at night, it's still a positive step too. So I think that's the other thing to keep in mind is that if you have this whole. This whole day of, you know, I'm trying to eat good, I'm trying to work out, I'm trying to do all these things. I have a full workout that I have planned. And I just, man, rough day today. This and that. And I only do one set of squats or a thing, right? Instead of looking at it like, oh, am I being lazy right now? It's like, I'm still making fitness a part of my life. I'm still making a positive effort towards being a healthier version that than to just throw your arms up and do nothing. I mean, I think there's. That's kind of like what it looks like to me is that, you know, I feel like most people should know the difference between making excuses of being lazy and doing absolutely nothing. That serves your. Serves your health versus I just don't got it in me today to do all the things. And I. But I at least can do this.

[C]

If you're treating yourself like somebody you're. You actually care about, then honest conversations can sound like this. They can either be, well, you needed a break, you're exhausted, you were up late last night with the kids. You're really stressed out, like, you legit needed a break. Or it could be like this because you care for your. Just like if you had a friend who was doing something that was terrible for them, you could have that honest conversation. Be like, you should probably stop drinking or, you need to get off your butt, dude, you're really not taking care of yourself. I think when people are afraid that they, if they give themselves grace, that they're just going to turn into a. You know where they go on terrible diets. That's not how those are people who are afraid, and this is most people, we're afraid that if we get rid of shame, what does that look like? Oh, my God, I'm gonna go. Just because they're so used to running themselves off of shame, which doesn't work. So again, grace is coming from a place of care and it's honest. Which means when you're honest with yourself, when you're truly honest, sometimes it does look like, hey, man, you're just being lazy right now. Or, hey, man, yeah, I know you. You. You wanted to eat that cake in front of Netflix yesterday. You weren't really caring for yourself. Or it could be like you had a birthday party. It was your kid's birthday. You had a piece of cake. Like, it's okay, dude. You were just celebrating with everybody. It's not a big deal.

[D]

Yeah.

[C]

So that's kind of where it comes from. And then again, the second step is important. Right after you pause, acknowledge, give yourself grace. Do something good for yourself. I don't care what it is. It's something small. I don't care if it's like, read a motivational. You know, read something out of a motivational book. It could be going for a walk. It could be meditation. It could be prayer. It could be stretching. It could be drinking a green juice. Something that you think or that you feel is healthy because you want to take that first easy step towards taking care of myself. That's all it looks like.

[D]

And this is what I meant by that is like, as long as you are taking some sort of action or step into it. Like, my favorite to do in this situation because absolutely. I've been facing this where I don't feel like doing is like going for a walk. I feel like that's such just. It's easy, it's low barrier. Like, it feels good. And then I always afterwards feel more motivated to do more or make other good choices instead of beating myself up like, oh, man, I made a bad choice for breakfast, or, oh, man, I missed my workout today. It's like, okay, that happened. You know, I can still go for a walk right now, and I feel like when I do that, it tends to kick start me back in the right direction.

[C]

That's right. Because what you did, and it really doesn't matter what you do. Okay, Walking is a great choice, Adam. That's what I'll do. But it really doesn't matter what you do. You just want to do one thing that is good for you. Take one small step because I'm getting out of that zone or that space of I messed up, gave myself grace. Let me do something to take care of myself right now. That's all you got to do. The third step is choose one must do tomorrow. So something you need to do tomorrow, that's again, taking care of you. Set an alarm and do it. And it could be anything. It could be anything small. It could literally be tomorrow morning, I'm gonna wake up 20 minutes early and I'm gonna stretch right before I get ready for work.

[D]

And it's not cut calories. It's not get on that elliptical for an extra hour. It's not a.

[C]

No.

[D]

Something out of the routine.

[C]

Right. It cannot be a place with a punishment. It can't be like, okay, tomorrow I'm setting my alarm because I'm gonna do two hour workout like that.

[D]

Yeah.

[C]

That's typically not the right answer. So choose one must do set an alarm and then do it tomorrow. And what this is doing is it's a. It literally is a reset. It literally resets your state of mind and puts you back on track more effectively than anything else. And the last step, I love this. I love this last step. And there's a couple of ways you can do this. If you're a part of a fitness group, which I think is very powerful, there's a lot of Facebook groups, support groups. We have a group called the muscle mommy movement group. This is what they're doing. If you're part of a group you could use, or if you have a friend or family member that you trust that really, that you really, really trust, this has to be a friend or family member that you know. When you. When. When something bad happens to you, they mourn with you. When something good happens to you, they celebrate with you. It's not that friend that's jealous. It's not that person you're competing with.

[H]

Super judgmental friend.

[C]

No, it's not like it's that person you really, really knows, cares about your trust. So you can use them. You confide with them and say, hey, yesterday, you know, I'm on this fitness kick, right? In fact, it's probably better to set them up and be like, hey, I'm gonna go on this fitness journey. If I could text you, you know, throughout it for support, that'd be great. And they'll probably say yes. And then when this happens, you. You let them know, you text them and you say, hey, I'm resetting tomorrow. I did this thing yesterday. I'm gonna reset tomorrow. Or you don't have to tell them. You just say, hey, I don't want to talk about it, but tomorrow I'm resetting. And what you'll get is support and encouragement. That's why it's so important you choose.

[D]

That person that you trust to add to that. Something I shared with the group last night, one of my favorite things to personally do, it's also worked really well for my clients is to set a goal of days in a row of this consistency. So let's say whatever your goal might be, maybe, and I'll keep it simple, hit my protein intake, eat whole foods, walk and workouts like these are the four main big rocks, right? And every day that I check all those, it's a perfect day, right? And so I get started on this journey when we're all highly motivated and we tend to do the first week or whatever pretty good. And so the inevitable happens. Day eight, I screw up. It's. And so it's reset. And now so far, my record is seven days in a row of perfection. If I could beat it, let's see if I can beat it now. The next thing is I'm going for eight. So I'm acknowledging that to my partner, my friend, my group, whatever. Hey, today's reset. Day I. So far I've been able to string seven days in a row. Goal is to get at least to 8 on this next one. And then I try and do that. Oh, inevitable thing happens at day 11. New set up, reset again. Now I'm going for 12. And so it just, and I just keep, instead of focusing on the one bad day or the hiccup, it's like, cool, reset. I've got a new goal to chase and I'm just trying to beat that every time. Before you know it, you look back five, six months down the road and you're like, holy crap, I'm actually a person that works out all the time. I've only had a handful of these screw ups in six months, but yet I've strung this many days in a row of hitting all these things. And I promise if you do that, you'll look back and you'll see the change that you're looking for.

[C]

Take this strategy, write it down, use it every single time. Your odds of success will explode. Look, if you like the show, come find us on Instagram. We'll see you at Mind Pump Media.

[E]

Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super [e-mail] the RGB Super Bundle includes maps, Anabolic maps, performance and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs with detailed workout blueprints and over 200 videos. The RGB Super Bundle is like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Super Bundle has a full 30 day money back guarantee and you can get it now, plus other valuable free [e-mail] if you enjoy this show, please share the love by leaving us a five star rating and review on itunes and by introducing Mind Pump to your friends and family. We thank you for your support and until next time, this is Mind Pump.