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9 Things To Say To Yourself When You Fall Off The Bandwagon

We all make mistakes, especially when it comes to staying healthy. But whether you missed a week (or more) of workouts or totally blew your diet, all it takes to get back on track is a little motivation, says fitness expert Chris Freytag. That's why she surrounds herself with inspirational thoughts—they cover her office walls, her bathroom mirror, and even her T-shirts. "When I read them, they help me channel positive thoughts and energy," she says. "I just love the reminder to keep thinking positive!" Click through for some instant motivation.

1."Being defeated is only a temporary condition. Giving up is what makes it permanent." –Marilyn vos Savant
You meant to just grab a cup of coffee on your way to work this morning, but that scone looked so good. When you give into a craving, you might be tempted to toss the entire day's eating plan out the window, but don't throw in the towel just yet. You have plenty of opportunities to get back on track—it's not too late to make today a success.

2."Strive for progress, not perfection."
So you pushed snooze one too many times this morning (check out why you're tired all the time) and had to skip your workout. While you probably feel like kicking yourself, remember that everything doesn't depend on this one workout. Tomorrow is another chance to reach your goal. And when you look back in a few months and see how far you've come, you're not even going to remember that one time you didn’t make it to the gym. We promise.

3."Fall down 7 times, get up 8. Don't give up!"
We've talked to thousands of women about their weight loss journeys, and 9 times out of 10, it wasn't their first (or second, or third…) time around. If you tried eating clean and just couldn't stick with it, or if that new gym routine really doesn't fit with your busy schedule, don't sweat it. You can always try again—this time might be when things really click. (Here's how to find the walking workout that fits your personality.)

4."Yes, you can! The road may be bumpy, but stay committed to the process."
You've been following your workout routine for weeks when suddenly, you throw your back out (again). Unfortunately, injuries are just part of life. But just because you might not be able to work out for a few days doesn't mean you need to turn into a couch potato. Go for an easy walk, and then take the time you would have spent at the gym and use it to cook yourself a nutritious meal. A healthy lifestyle is made up of a bunch of little things, so don't give up when one area hits a roadblock.

5."Optimist: Someone who figured out that taking a step backward after taking a step forward isn't a disaster, it's more like a cha-cha."
The number on the scale might go up and down every other day, but that's OK—this journey's about living a healthier, happier life, not just about fitting into a certain dress size. We've all got to deal with setbacks, whether it's missing a workout when we're sick or having to grab something from the vending machine when there's no time for lunch. Keep your eyes on your long-term goals.

6."The struggle you're in today is developing the strength you need for tomorrow."
So you planned on squeezing in a workout during lunch, but you just got handed a major assignment and won't be able to leave your desk. Yes, it's frustrating, but there's nothing you can do about life's little surprises. Instead of worrying about the things you can't change, focus on what you can. Maybe that means getting up 30 minutes earlier tomorrow morning to hit the gym, or making do with a 10-minute walk. Either way, don't let one little hurdle stand in your way.

7."It's how you handle the mistakes that creates your success."
You stuck with your healthy eating plan all day—that is, until you came home after work and couldn't help but inhale a block of cheese while you made dinner. Instead of beating yourself up, look at this as a chance for improvement: Now that you know when you're most likely to give in to cravings, be prepared. Bring a healthy snack for the drive home, like these portable snacks packed with protein, so you don't hit the house starving.

8."Stay committed to your decisions, but stay flexible in your approach." –Tony Robbins
The commitment to being healthier is completely up to you, but that doesn't mean you can control every little thing along the way. Sure, you can eat clean when you're in charge of the menu—but what about when you visit your in-laws, who don't eat anything that isn't straight from a package? Instead of freaking out because you won't be able to follow your diet, commit to getting back on track tomorrow, and remind yourself that cheesy potatoes are not worth a panic attack.

9."If you stumble, make it part of the dance."
So you've decided to try your hand at the Paleo diet—but a few days in, you realize that there's just no way you can give up your coffee creamer. Instead of scrapping the entire plan, look at the big picture: If that one tiny concession will help make the rest of the diet work for you, then go for it! Figure out what works best for you and your body, and then stick with it.

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