Home Health and Fitness Day 1…Again? Three Ways To Avoid Falling Off The Workout Bandwagon

Day 1…Again? Three Ways To Avoid Falling Off The Workout Bandwagon


What’s up everyone? Hope all has been healthy!

Ok let’s go get some RESULTS

Being fit and conscious of one’s health is becoming very popular! “Day 1”, “This Monday”, “Next week” are a few things I see way more often now than ever before. This is awesome for someone in my profession; people are taking the first step, the hardest step, by themselves! There is NOOO credible “bandwagon backlash” for wanting to make a change in your health/lifestyle – right Mo’nique?

However, just as often as I’m seeing people hop on the judge free bandwagon, I am seeing people fall off way before achieving their goals; then having to say “Day 1” all over again. This part is not so awe-inspiring. Fitness and results revolve around many things but the main component of getting RESULTS is CONSISTENCY.

Here are 3 actions that will take you from Day 1 to Day GOAL, the first time around.

scheduling1. Scheduling

It sounds so simple yet it is CRUCIAL to staying consistent. People “don’t have time”, are “too busy” or tend to get “caught up” ALL. THE. TIME.  Just as you would any other very important event, meeting or appointment, scheduling your workouts with specific detail (Time & Day) is a big component when it comes to staying on track. But it doesn’t stop there; you MUST treat this “appointment” with the gym SERIOUSLY. It does you no good to schedule and then ignore or move your appointment around. If you are stern about your results, be stern about the process.

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meal prep2. Menu/Meal prep:

You have two routes with this one. Both are useful with staying on track. A) Write out a menu for the week: a menu that accommodates your schedule is a useful yet underused tool.  How many times have we eaten something because it was in close proximity, quick and/or required little to no thought?  Unfortunately, those food options are usually harmful to our fitness success. Write out a menu with what you plan on eating, where you plan on eating and/or the time you plan on eating. B) Cooking for the week: I have a few clients who do this and I personally do it on the more extreme workweeks. IT WORKS. Cook or prep all your meals at the beginning of the week so eating/packing food to-go is quick, efficient and requires little to no time!


3. Logging:

WRITE EVERYTHING DOWN! I can’t stress its effectiveness enough. It LITERALLY takes 1 MINUTE (with all the tracking apps out there) to jot down what you’ve eaten, when you’ve eaten it and what you’ve done in your workout(s). Logging your food intake keeps you grounded! The feeling you get when you begin to write down “extra cheese pizza” or “alcohol beverage” will put reality into perspective that you’re crushing your results potential. On the contrary, writing down *insert healthy meal* will give you a sense of accomplishment and drive to KEEP GOING! Writing down your workouts is also a great tool. Progress does not come over night and it is not immediately visible. With workouts, writing down what you’ve done and how you felt doing it (For example, “5k Felt Good, took 30mins” or “5k OMG I cant feel my life”) will allow you to see (on paper) that you are indeed getting better and the road to visible results are only a few more steps away.

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Remember, things that are worth it, take time! Be patient, stay consistent and see RESULTS! #BeTheBetter

– Mr. BeTheBetter

Join The Better Club™ TODAY!


  1. For me, the number one thing is just finding workouts I enjoy. I never could motivate myself to go out and lift everyday cause I just never was into that or even into going to the gym. But when I started running it became a release in itself and so I run not for some end result like getting in better shape, but I run because I enjoy running. As I log my runs, I notice things like a faster mile per minute (I did my first 9 minute mile outside last week!), but even when I run 11 or 13 minute miles, I still enjoy the process and that makes me want to go out and do it next time.
    My recent post Permutation Problems

  2. Yeah, good post. For me, working out is almost a drug. It helps relieve stress and I just feel so much better afterwards. Consistency is key to seeing results, but also knowing that you are putting your body in a better place is even more rewarding.

    1. Yeah you right, but there are little things you can do…Read labels, eat a more healthier diet, and walk..You will be surprise how just walking on your lunch break for like 30 minutes can burn alot of calories.

      1. I agree Peter. I lost 10 lbs last year after joining myfitnesspal. Before that I lost 7 lbs unknowingly by not eating out as much.

        Before going to the gym all I did was drink water, walk/run, and read labels and the weight was coming off. I went to the gym to burn more calories so I could eat more haha. But you are right. It works. I actually just came back from a 30 minute power walk. Im ready to lose these last 20.
        My recent post The Dreaded Checklist

  3. I started working out on my own after being diagnosed Type 2 diabetic…originally, my brother was supposed to work out with me…negro ain't joined me yet. LOL. But…thats okay, I can get it without relying on companions…waiting around on folks will have you WAITING AROUND ON FOLKS. All 3 of these are quite helpful, even for veterans…and those of us who have fallen off the wagon from time to time. SCheduling and logging what you do is extremely beneficial!!!!!!!!!!!!!!!

  4. I can't bring myself to work out. I don't want/need to lose ANY weight. I've always been too damn skinny…BUT I am getting old. My body is feeling old. Running up the steps at 59th street should NOT leave me winded. So I got a gym membership and didn't go ONCE in 30 days. I think it'd be easier to work out if I had a goal – like losing 10 or 20lbs. Instead I just know I am not healthy enough and now that I am over 30 I KNOW I need to do something…Soooo I changed my lifestyle – finally quit smoking, and I will go out my way by getting off the train a stop early and walking those extra blocks. I also always run up the steps for the train – even if I am not rushing. Hopefully these changes will be enough…

  5. The logging thing most definitely works. Myfitnesspal is the app I use, and I must admit that it makes me question that glass of wine, that dessert… The scale sees no difference in my weight over the past few months, but my coworkers, friends, family and clothing are all telling a story of fat loss and reshaping my body. Also, warmer weather makes heading out onto the nearby nature trail for a 5K walk/run an attractive way to spend an hour or so.


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