I’ve Gone and Fucked It

Oh No, I’ve Fucked It

We’re nearing the end of January, and a lot of people have already stopped pursuing their health and fitness goals. Most of the time, they went too hard and couldn’t keep up. Remember, you can’t change a lifetime of habits overnight—it just doesn’t work that way.

This post is especially for those of you who feel like you’ve messed up already, but it’s also relevant for anyone still pushing toward their goals. If you’ve had a day where you ate more than you thought you should, or maybe you haven’t kept up with your exercise or daily walks, and you feel like saying, “Screw it, I’ll just overeat and quit exercising until Monday,” then read on.

What Exactly Have You Fucked Up?

It can’t be your health and fitness, because that journey doesn’t have a strict timetable. Eating better (notice I said “better,” not “perfect”) and moving more—whether in the gym or outside of it—is a lifelong commitment. The only real way to mess it up is to revert to all the old habits that got you here in the first place. And yes, sometimes that’s the easy option: the “all or nothing” mindset, like your own personal Squid Game—red light, green light.

But I know none of you reading this are stupid. You probably already realize all of this, yet for some reason, you struggle to keep going long enough to form new habits and behaviors. That struggle is very human.

Why It’s Not as Simple as Willpower

Some of you might have a stronger drive to overeat due to genetics, getting a higher dopamine hit from certain foods, or whatever vice led you down this path. Some use those habits to numb emotions. Others don’t have consistent access to healthier foods, and ultra-processed options are cheaper and easier to consume. And honestly, we all know food tastes pretty damn good. Even the most disciplined among us slip up in an environment where temptation is everywhere.

Focus on Progress, Not Perfection

So here’s the main takeaway: stop trying to be perfect. No more “all in or all out.” Figure out that middle ground—it might sound boring, but building consistency is the real secret. Over time, new habits will form, better behaviors will develop, and you’ll reach your goals. But it starts by ditching the idea that if you’ve had a bad day or week, you’ve ruined everything. You haven’t.

Keep going, be consistent, and remember this is a lifelong journey. A slip-up or a tough week doesn’t cancel out all the effort you’ve put in—or the progress you can still make.


Tags

diets, Health, healthy habits, mnu cerified nutritionist, Small Group Personal Training, small group training, The Fox Den, wokingham, Wokingham gym


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