Getting Out of a Slump: 4 Principles to Follow

Haven’t trained in weeks?

Slacked off with your diet?

Sleep has been shit recently?

These 4 principles will help get you out your slump in less than a week:

(Read this to get your groove back)

— Coach Raj (@TheCoachRaj) March 30, 2023

Listen bro, the only way you get out of your slump is if you have the right mindset.

There are only 2 acceptable mindsets:

1. Detachment, perspective, zooming out and acceptance.

2. Frustration and anger channeled into hunger, focus and drive.

(You can have a bit of both)

— Coach Raj (@TheCoachRaj) March 30, 2023

If you’re going to feel sorry for yourself and whine about your lack of progress recently...

Nothing is going to change.

You can either zoom out and accept it.

Or get furious and channel that into drive.

— Coach Raj (@TheCoachRaj) March 30, 2023

The first step in crushing your slump is to remind yourself of your why.

Why do you want to eat healthier?
Why are you making the time to train?

It’s not easy, so there must be a reason why.

Find that reason.

— Coach Raj (@TheCoachRaj) March 30, 2023

Once you have written down your why...

Take a picture of your why and put it as your iPhone wallpaper.

Or put in somewhere in your bedroom or bathroom.

So you are reminded of it every day.

— Coach Raj (@TheCoachRaj) March 30, 2023

Step 2 is gaining some momentum.

You need to feel like you have achieved progress to continue being optimistic.

— Coach Raj (@TheCoachRaj) March 30, 2023

So set a small goal (that you have full control of)

And SMASH that goal

Bad example: Lose 3 pounds in the first week

Good example: walk 5k steps every day this week

Once you surpass this goal, you’re going to have momentum.

— Coach Raj (@TheCoachRaj) March 30, 2023

Then set another goal.

E.g

- Cook 1 meal a day for a week
- Train 3 times this week
- Hike for 5 miles this weekend

Setting goals then surpassing them gives you a rush of momentum every time (even if its a small goal)

— Coach Raj (@TheCoachRaj) March 30, 2023

Get in the habit of setting goals and surpassing them.

Each time you surpass a goal, make the next one slightly more challenging.

Gradually you’ll start to build confidence and momentum.

— Coach Raj (@TheCoachRaj) March 30, 2023

Step 3 is your environment:

The environment your in either makes it easy or hard to do the daily habits necessary to achieve your goals.

Example:

A bad environment for a recovering alcoholic is Las Vegas.

A good environment for a aspiring millionaire is Miami or Dubai

— Coach Raj (@TheCoachRaj) March 30, 2023

So if your goal is to get in the best shape of your life.

3 environments you want to analyse are:

1. Your kitchen
2. Your friend group
3. Your gym

— Coach Raj (@TheCoachRaj) March 30, 2023

Kitchen:

- Get rid of all processed foods (will be easier to avoid)

- Stock your fridge with high protein, whole foods e.g eggs, Greek yoghurt, fruits, chicken

- Always have a few 0 /low calorie drinks and snacks available e.g watermelon, sparkling water

— Coach Raj (@TheCoachRaj) March 30, 2023

Friend group:

- Spend most of your time hanging out with people who inspire you, give you new ideas and give you new energy

- Friends you meet in the gym will last longer than friends you meet at the bar

— Coach Raj (@TheCoachRaj) March 30, 2023

Gym:

- A average gym 5 minutes walk away > a great gym 20 minute drive away.

- Look for a gym thats either close to your home or close to your office.

— Coach Raj (@TheCoachRaj) March 30, 2023

And lastly, we have accountability:

There are many forms of accountability:

- A training partner
- A family member you tell your goals to
- Writing your goals down
- Making a bet with your friend on if you lose X pounds
- Hiring a coach

— Coach Raj (@TheCoachRaj) March 30, 2023

The benefit of having accountability is it raises the stakes.

When you fail a goal and no one knows, it hurts.

When you fail a goal and someone else is involved, it hurts bad

— Coach Raj (@TheCoachRaj) March 30, 2023

Having someone by your side during your health journey is a cheat code:

- Learn new training techniques
- Someone to talk about fitness with
- Share new healthy recipes
- Healthy competition = faster rate of progress
- Working with a coach = saves time + gives you clarity

— Coach Raj (@TheCoachRaj) March 30, 2023

If your in a slump, do this:

1. Acquire a mindset of acceptance or aggression.
2. Remind yourself of your why
3. Gain momentum by smashing small goals
4. Curate your environment
5. Gain some accountability

— Coach Raj (@TheCoachRaj) March 30, 2023