NAWs: the art of getting back on track

I got a message from a reader, Sabrina, this week – and she pointed out a pattern that I think many of us know well.

I know I’ve been there. 🙋‍♂️

Here’s how we work.

Know the difference between an off-day and a repeating pattern.

Miss a workout or have a meal that is not strictly on the plan? Totally fine and expected. It will not hinder your progress.

The problem is not the slip. That’s when the slip becomes the default.

Give some grace on hard days. And be honest with yourself: is this a one off, or a pattern forming? If it’s a model, call and redirect.

Rethink what self-care really looks like.

Sometimes the perfect recovery from a hard day is Netflix and chill. Rest absolutely counts as self-care.

But also the training that you have postponed, a solid meal, or put your phone and go to bed at a reasonable hour.

Sometimes, the most caring thing you can do for yourself is what you avoid.

A hard day doesn’t have to mean opting out. It might mean doubling down on the things you know are good for you.

Don’t try to play catch-up.

This is one of the most common pitfalls I see. Someone misses a workout and suddenly feels like they have to do that PLUS today to make up for it. That’s how you end up feeling like you’re pushing a rock uphill before you even start.

Forget what you missed. Focus on the plan for today. Do so. Then build from there.

Find your NAW (your Next Available Win).

When you realize you’re off track, the instinct is to overcommit.

“I need to work out five times a week.”

“I need to do a giant meal prep and reset the whole kitchen.”

Those things are not wrongbut they are not your first step.

Your first step is the the next win available. One thing that interrupts the current model.

Maybe it’s five minutes of stretching on the floor while you watch TV tonight. Maybe it’s about having a fruit as a quick snack.

Here’s the key: we don’t have to wait for tomorrow, or Monday. Reset the model as soon as possible.

I recently had a client who came back from vacation feeling completely off track. We have not mapped out an elaborate return plan. We only asked one question: “OK – when is the next workout?”

The next day he ran a short workout and hit a PR on his barbell rows.

That’s all it took. Next win available. (PR not required 🤪)

—

The next time you take an off-day, start with grace. These days are normal, expected, and don’t erase all the hard work you’ve done.

Then check with yourself: “Have I fallen into a pattern that is working against me?“ If so:

• Reframe what self-care looks like
• Don’t play catch-up
• Find your NAW

Save this for the next time you need it:

You have this. 💪

– Matt

PS If you are in a backslide right now, we are here to help. Take ours Coaching Quiz to find your own personal fitness Yoda.