There’s one phrase I’ve heard more often than almost anything else I can think of when speaking with people about their exercise or nutrition plan.

“I need to get back on track.”

What does this mean?

Our track is our track, and we’re always on it. The habits and action steps we follow daily determine whether we’re moving forward on that track, standing still or going backwards.

How can you ensure that you’re always moving forward?

Well, the first thing you can do is ditch the “all or nothing” mindset.

(See … it always comes down to mindset …)

If you hit a rough period with your schedule — whether that’s work, school, kids or all of the above — there’s a temptation to give up or “pause” your fitness program. This belief comes from the “all or nothing” mindset, and this mindset is seriously flawed.

How can you break this pattern?

Stop trying to be perfect. Nobody is.

Stop believing that if you don’t have time for a gym workout and 3 healthy meals that support your weight loss or body composition goals, it’s a lost day. It’s not. There is always ONE thing you can do (or not do) that will move you closer to your goals.

Control what you can control. No time to get to the gym? Get some movement in at home and hit your water intake goal for the day (which takes no extra time, by the way).

Ask for help. Having a coach or workout buddy can go a long way toward helping you stay accountable … and not get discouraged when things don’t go as planned.

Remember, there is no such thing as being “on track” or “off track.” We’re ALWAYS on track. It is just a question of whether we are moving, and in what direction.