#013: Get Back on Track with These 6 Simple Steps - healthyfreelife.com

Mind Health

#013: Get Back on Track with These 6 Simple Steps

June 23, 2021

Have you ever needed help to get back on track with your healthy journey? I’m teaching you my simple, six-step plan for getting back on track because listen, we’re gonna fall off track. This journey to a healthy, free life is not some magical journey that we take on which we just take one step […]

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I'm Katrina!

I’m on a mission to help Christians get healthy, ditch disease, lose weight and find food freedom so you can live that abundant life you’ve been promised.

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back on track

Have you ever needed help to get back on track with your healthy journey? I’m teaching you my simple, six-step plan for getting back on track because listen, we’re gonna fall off track. This journey to a healthy, free life is not some magical journey that we take on which we just take one step forward after each last step forward, and then we perfectly get there, without ever falling…

In this episode you will learn what to do when you have “fallen off the wagon” of health.

Listen to podcast here (or read down below)

 

In this episode, you’ll hear…

00:53 The reality of steps forward and steps back.

01:00 How making mistakes is part of the process.

02:55 Step number one: pray and repent.

03:24 Step number two: accept grace.

04:17 Step number three: reconnect with your “Why.”

06:06 Step number four: list what was going well before.

07:41 Step number five: pick one thing.

8:25 Step number six: go do the thing.

 

I would love to encourage you that you are not too far off the track to get back on. My six simple steps will help you know just what to do!

 

Links mentioned in this episode:

Episode 002: Invite God Into Your Health Journey

Episode 009: What is Your Why?

Episode 005: How to Get Motivated When You Don’t Feel Like It

“Because listen, we are called to run the race and sometimes we stumble along. But the quicker we get back up, the more our brain will learn the process of getting back on track. And every time we do it, it will become easier. But falling is part of the process. It’s time to enjoy the journey.”
-Katrina

 

Your Track Record Will Not Be Perfect

This journey to a healthy, free life is not some magical journey that we take on which we just take one perfect step forward after each last perfect step forward, and then we perfectly get there, without ever falling…

It is often two steps forward. One step back.

Sometimes it’s even one step forward, five steps back.

And listen, it is okay. It is part of the process. Sometimes it’s a matter of life just happening and seasons where things are just not so simple.

It is okay.

Falling is part of the process because we make mistakes.

We are human, but we must keep getting back up.

 

Proverbs 24: 16 says, “The righteous falls seven times and arises again.”

 

Getting Back on Track Must Happen

Righteous one, you must rise again. It is so vitally important that you do. Because we need this healthy body in order to do the good work that God has given us to do, getting up must happen.

 

6 Simple Steps to Get Back on Track

So let’s dive into those six simple steps and get you back on track so that you can go and do and be all that God created you for.

 

STEP 1: Pray and repent.

Once you have realized that you have gotten off track and it’s really apparent that you have fallen off track, then you need to get your eyes back on Jesus.

 

I absolutely believe that this is not just a physical journey. It’s not just a mental journey. This is absolutely a spiritual journey to getting healthy.

 

We must consider our spirit when attempting to get healthy: whether you eat or drink, whatever you do, do it all for the glory of God.

 

Getting Back on Track= NO Shame

We do not want to enter into a place of shame or self-condemnation. Pray and repent. Ask God for forgiveness, if you need to. And then I want you to ask for his power as you seek to turn away from the foods and the things that are not serving you and walk forward in healthy eating and living.

If you need help with a step, I absolutely recommend episode number two of the Healthy Free Life Show, where I provide a prayer to help you do this step.

 

STEP 2: Accept grace.

Once you have prayed, then God’s grace is there for you. And listen, we must extend that same grace to ourselves that God extended to us.

 

He has forgiven you. Who are we to not extend that grace to ourselves. We must realize that we have to walk in grace, that we can leave it all behind because if we don’t accept the grace that God has given us, then we will walk forward in defeat and continue the cycle of making wrong choices.

 

STEP 3: Reconnect with your WHY.

Why are you getting healthy? Why are you even attempting to eat healthily?

Let’s just be honest. It is a little bit more challenging and it’s not as much fun to eat healthy (although I actually find it fun). But to eat a salad that you make at home and bring it with you is more work and a little bit more effort.

It’s not quite the same pleasure as eating a Big Mac, large fry, and diet Coke because our minds think these things taste delicious.

So in these moments, we need to connect with our WHY to help us to make the right choices.  Why do I need to be bringing a salad to work with me instead of getting fast food?

Why is that even important? When you are connected with your WHY you will know the extra effort is worth it. Your WHY is bigger than just wanting to lose weight.

What does this make possible for you?

If you haven’t discovered your why yet, I want to help you do that because the WHY is going to help you make better decisions. (Listen to episode nine!)

I will help you to do just that. I even give you a worksheet to help walk you through.

 

STEP 4: List what was going well before.

What was going well before you got off track?  What were you doing for your health that was on track before you got off track?

Just take some inventory.

You might discover you were:

  • drinking plenty of water
  • eating a healthy breakfast
  • getting steps in
  • moving well
  • getting daily devotion time in

 

Okay, great. So you’ve made a list of the things that were going well for your health, although not perfectly.

Our ultimate goal is to get back to those basic habits that we were doing well and reestablish those.

 

I don’t want you to get overwhelmed, and leads us to the next step.

 

STEP 5: Pick one thing.

And now here you: You’ve

  1. confessed and repented
  2. accepted grace from God and yourself
  3. reconnected with your WHY
  4. listed what was going right before

But perhaps you feel there’s no way to get back on track with everything right away. This is where most stay off track and never get back up on track because they are overwhelmed. The vital step number five in this process of getting back on track is to pick one thing.

Look at your list of what was going well.

What is one baby step that you can take to get back on track with that healthy habit? Pick one of those things that is easy, that you know you will be able to get back on track with quickly.

Just pick one.

 

Then commit to getting back on track with that one healthy habit. We can absolutely do one small thing, which leads to number six.

 

STEP 6: Now it’s time to go do the thing.

  • Whatever one habit you decided to get back on track with, we’ve got to go do it.
  • So go drink a glass of water.
  • Or go for a 15 minute walk.
  • Sit and read one scripture and pray.
  • Plan what can you eat for your next meal that is healthy.
  • Or maybe it’s time to throw out those unhealthy foods that have snuck back into your home and are bringing you harm and tearing you down.

Listen, you are only one small baby step away from being back on track.

 

Please do not stay paralyzed in overwhelming thinking that you need to get back on track with everything.

Take action. Do the thing. This action is vitally important.

Remember from episode five, about how to get motivated. Motivation only comes once you start experiencing results from taking action.

 

You’ve got to take action to get back on track.

When the action is small enough, our brain will cooperate with us and will help us to do it because when your brain is on board, we can accomplish that which we are trying to.

 

How to Get Back on Track Now

If you are overwhelmed with this last step and you don’t know which one to do, then let me give you a small step to get back on track that will help your mind realize that you’re okay and you really can do the thing now.

 

And that simple, small step is to do what I do and just drink a glass of water.

 

Like right now, if you’re off track right now and you’re listening to this, then wherever you’re listening to it, go find a source of water and drink some. You can pause right here, right now. If you want to and go get a glass of water, I’m all about taking action. I mean, seriously, how simple is just drinking a glass of water?!

 

You Will Get Back on Track!

You must get back on track. And when you take these six simple steps to get back on track, it will happen.

These are your six simple steps to getting back on track.

Let’s review them:

  1. Pray and repent. If necessary, ask for God’s strength.
  2. Accept grace and extend to yourself the grace that God so graciously lavished upon you.
  3. Reconnect with your why.
  4. Make a list of what was going well before.
  5. Pick one, baby step action to take right now.
  6. Go do the thing.

 

Listen, you might have to repeat this process over and over, even on a daily basis, hourly basis, even. Starting over is absolutely okay. We are called to run the race and sometimes we stumble along. But the quicker we get back up, the more our brain will learn the process of getting back on track.

And every time we do it, it will become easier.

Falling is part of the process. It’s time to enjoy the journey.

 

And now let me remind you of Paul’s call to endurance in Hebrews 12:1-3

 

“Therefore, since we have such a large crowd of witnesses surrounding us, let us lay aside every hindrance and the sin that so easily ensnares us. Let us run with endurance the race that lies before us keeping our eyes on Jesus, the pioneer and perfecter of our faith.”

 

Until next time. Bye for now.

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