How To Stay On Track When Life Gets Crazy

You need flexibility & resilience

It happens to everyone.

You set a goal. Make a plan. 🏋️

You’re going to cut out processed carbs, prioritize protein and start strength training 2X a week.

Everything starts off great.

You’re energized and motivated and feel unstoppable.

For the first 3 weeks, you’ve got a regular, predictable schedule.

It feels like smooth sailing, nothing is getting in your way.

And for those first few weeks, you’re feeling great. 

Your energy is up, you’re sleeping better. You’re more focused at work.

Then you hit a week that throws you out of your routine.

A busy week of travel for work

A sick kid is home from school

You take a family road trip

You pull a low-back muscle

And just like that, your new routine goes out the window.

So, what do you do?

Like I shared with you on Tuesday, it’s really easy to let things slip when life gets busy.

(Spoiler: Life is always busy.)

While it may not feel like it, you still have control over what you eat and how much you move.

Here are some real life tactics for staying on track when life goes sideways:

🔐 The real key? Build habits that are resilient.

That means flexible routines that bend when things get hectic—Not rigid schedules that break at the first sign of stress.

Let’s break that down into three areas:

🍳 Food: simplify, don’t sacrifice

• Keep a few go-to protein staples on hand. Rotisserie chicken, hard boiled eggs, canned tuna, frozen meatballs—these save you when you don’t have time to cook.

• Assemble, don’t prep. Throw together a meal using protein + veggie + healthy fat. Think: eggs + avocado + sweet potato. Ground beef + stir fried veggies and steamed cauliflower rice. No recipes needed.

• Out to eat? Build a “good enough” plate. Prioritize protein and fiber and try to avoid added sugar. Think less about perfection and more about stable blood sugar, e.g. get the burger without the bun or in a salad, choose sweet potato fries and skip the soda.

✅ The win: you stay fed, fueled, and off the blood sugar rollercoaster.

🏃 Movement: shrink the plan, don’t skip it

• Do something daily. 5 pushups. A walk around the block. A quick kettlebell flow. It all adds up.

• Stack movement into the day. Take a walking phone call. Air squats while your coffee brews. Park farther away.

• Short workouts still count. 10-15 minutes of focused movement is better than feeling guilty all day.

✅ The win: you maintain the habit loop—even if it’s at a smaller volume.

😴 Sleep + stress: protect your energy

• Block off a real bedtime. Even 30 minutes earlier makes a difference when you’re depleted.

• Close the kitchen 2-3 hours before bed. Late-night snacking crushes sleep quality.

• Have a 5-minute wind-down routine. Could be stretching, reading, journaling, or just breathing with the lights off.

✅ The win: you recharge, not just recover.

These are just a few ideas for making sure you can flex when things get busy.

💬 For Doug, it was about food being ready to go—so he could toss it into a container in the morning and know he had a solid lunch. 

💬 For Tim, it was having options for movement. Depending on the day, being able to do yoga, weight training or a good ruck.

And hey—if you have an off day?

Eat the junky meal. Spend the afternoon on the couch. You’re human. That’s okay.

Then get back to it tomorrow.

💥 Want to build your own habits that actually work with your real life?

💪 Join my 3-Day Energy Boost Kickstart—a free challenge designed to help you reset your energy, move more, and feel like you again.

You don’t need more motivation. You need a plan that works even when life is chaotic.

This is your first step.

Ready? Let’s go!