Setback? Take a Step Back and Ask Yourself These 5 Questions
By Heather Watkins, Certified Nutrition Coach
Let’s get one thing straight: a setback doesn’t mean failure. It’s not the end of your journey—it’s just a moment to pause, reflect, and realign.
Whether it’s a weekend of overindulging, a skipped workout week, or an old habit creeping back in, it happens. To all of us. What matters most isn’t the slip—it’s what you do next.
So, instead of spiraling into guilt or “I’ll start over Monday” mode, take a step back and ask yourself these 5 powerful questions:
1. What was going on before the setback?
Did something shift in your routine? Were you stressed, sleep-deprived, traveling, or emotionally overwhelmed?
Awareness is everything. Sometimes the “why” behind the behavior tells us more than the behavior itself.
Setbacks are usually symptoms. Not failures.
2. Did I have a plan—or was I winging it?
Many setbacks happen because we’re hoping willpower will carry us through. But without a simple meal prep, a grocery list, or a go-to snack strategy, it’s easy to default to convenience and cravings.
A plan doesn’t have to be perfect. It just needs to exist.
3. What story am I telling myself right now?
If your inner voice is saying “I blew it” or “I can’t ever stay consistent,” pause. Those thoughts are just stories—not facts. And we can rewrite them.
Try this instead: “I hit a bump. Now I get to decide what comes next.”
4. What do I need to feel supported this week?
Maybe it’s meal prep help. Maybe it’s more sleep. Maybe it’s accountability from a coach or friend. Or maybe… it’s a little grace and a deep breath.
Progress isn’t just about protein and workouts—it’s about creating an environment that helps you succeed.
5. What’s one small thing I can do today to feel back on track?
Not everything. Just one thing. Drink your water. Eat a protein-packed breakfast. Go for a walk. Say no to the vending machine. One win leads to the next.
Momentum comes from small steps stacked consistently.
Final Thoughts:
A setback is just a signal. Not a stop sign.
You don’t have to be perfect. You just have to pause, reflect, and move forward with intention. The healthiest people aren’t the ones who never struggle—they’re the ones who keep showing up.
If you’ve hit a wall, I’m here to help you climb over it—or go around it—with the tools, support, and strategy that works for your life.
Need a reset plan? Let’s talk.
Why Consistency Beats Perfection in Diet and Exercise
In the world of health and fitness, many people fall into the trap of chasing perfection. They strive to follow their diet flawlessly, never miss a workout, and expect results overnight. But the truth is, perfection is unsustainable, and trying to be perfect often leads to burnout, frustration, and ultimately giving up. That’s why consistency is the key to long-term success.
The Problem with Perfection
Aiming for perfection in diet and exercise often sets unrealistic expectations. Here’s what happens when you strive for perfection:
All-or-Nothing Thinking: If you can’t do a full workout, you may skip it entirely. If you eat one “bad” meal, you might feel like you’ve failed and binge for the rest of the day.
Unsustainable Routines: Overly strict diets and extreme workouts may work for a short period, but they are difficult to maintain long-term.
Mental Burnout: Constantly worrying about being perfect takes a toll on your motivation and mental health.
Why Consistency Wins Every Time
Consistency means making small, manageable choices daily that add up over time. Here’s why it’s the real secret to success:
Progress Over Perfection: A 20-minute workout is better than skipping exercise entirely. One healthy meal is better than none. Small efforts add up!
Sustainable Habits: Building habits that you can maintain for life leads to long-term results. You don’t need to be perfect every day, just consistent over time.
Flexibility and Balance: Life happens! If you miss a workout or enjoy a treat, consistency allows you to get back on track without guilt.
Less Stress, More Results: Taking a balanced approach means you’ll be more likely to stick with your fitness and nutrition goals without feeling overwhelmed.
How to Stay Consistent
Focus on Small Wins: Set achievable goals like drinking more water, walking daily, or adding more protein to your meals.
Have a Backup Plan: Can’t hit the gym? Do a 10-minute bodyweight workout at home.
Ditch the Guilt: One off day won’t ruin your progress—just get back on track the next day.
Make It Enjoyable: Choose workouts and foods you love so you’ll stick with them.
Track Your Progress: Celebrate small victories and improvements over time, rather than focusing on perfection.
Final Thoughts
We believe that health isn’t about being perfect—it’s about being consistent. Long-term results come from daily habits, not short bursts of extreme effort. So forget perfection and focus on progress. Show up, do your best, and trust that consistency will lead to the results you’re looking for.
Research shows that individuals who maintain regular eating patterns—eating meals and snacks consistently at the same times daily—are 30% more likely to manage their weight effectively and reduce overeating.
The Centers for Disease Control and Prevention reports that individuals who meet aerobic and muscle-strengthening physical activity guidelines are about half as likely to die from flu and pneumonia compared to those who meet neither guideline.
How to Beat the Afternoon Slump? What Foods & Habits Keep Energy Steady All Day?
We’ve all been there: it’s 2 or 3 p.m., and suddenly your energy levels plummet, your focus fades, and all you can think about is taking a nap or reaching for a quick sugar fix.
This mid-afternoon energy crash, or “afternoon slump,” is common, but it’s not inevitable. By making some simple changes to your eating habits and daily routine, you can keep your energy steady throughout the day and avoid that dreaded crash.
How Can Small Changes in Your Eating Habits Lead to Big Results?
When it comes to improving your health, it’s easy to get caught up in the idea that big, sweeping changes are the only way to make a difference. But the truth is, small, manageable changes to your daily eating habits can add up over time and lead to lasting results.
This approach is often referred to as "the science of small wins." By focusing on incremental, sustainable changes, you can improve your nutrition and overall health without feeling overwhelmed.
What’s the Difference Between Plant-Based, Vegetarian, and Vegan Diets?
With the growing popularity of healthier, eco-friendly eating patterns, it’s common to hear the terms plant-based, vegetarian, and vegan used interchangeably. However, these diets are quite distinct in their approaches to food.
Whether you're looking to make a lifestyle change or just curious about the differences, this blog will break down what sets these diets apart and help you determine which one might suit your needs.
What About Treat Days?
In the world of fitness and nutrition, terms like "cheat day" and "treat day" are often thrown around, each carrying a different connotation and approach to indulgence. While the idea of a cheat day might imply sneaking around your diet plan and feeling guilty afterward, a treat day embraces the concept of self-care and mindful indulgence without the negative stigma.
Let's delve into why giving yourself a treat day is a better alternative and how to overcome any guilt or anxiety associated with it.
