One of my favorite, and most common, conversations with clients is the reassuring one after I hear this:

If you have ever said or thought those words, hear this:

The mental beatdown we give ourselves does nothing to help get up back where we feel ready. It starts a cycle of negativity that can easily end in sugar, sitting and snarkiness (or overexercising, restricted eating and snarkiness)! We all know routines and habits help us stay centered, focused and working toward a goal. But what happens when life happens? Do you have strategies to help ease the fluster in your head enough to get back on track? Here are some easy go-to actions that make a difference:

1. Drink lemon water. Lots of it. Especially if you drank alcohol in your overdoing space. Do you need reasons as to why this is helpful? Smart people have determined that the bioflavonoids inside the lemons aid in digestion, reduce inflammation, improve blood vessel function and reduce fluid retention.  Who doesn't need all those side effects?
2. Stay sane. Don't throw away all your bread and butter because you ate too much on previous days. We may mentally understand that we can't wreck our bodies in a short timeframe, but when you overindulge, it's too easy to go into the other ditch. Instead, tune in to hunger signals. Listen to what your body needs (not sugar, leftover pizza or the last of the wine). Your body wants produce, protein and a some fiber from starches. Eat what you know if good for you and stop before you're too full.
3. Move. Not mountains...but stay moving. You may feel like the couch is where you belong, but moving is what matters most now, and forever. Staying active helps release good hormones that work on metabolic activity in your brain (where the stress is) and your body (where the energy is). Inactivity turns off your metabolism.
4. Talk. If your crankiness is coming out sideways at other people, be a grownup and tell them why you're being short. Talking processes a problem in a productive way instead of letting it stay in your head. Alternately, this is a great conversation to have with your coach or trainer. Getting some reassurance from outside your circle will remind you that you're not alone in your imperfection. In reality, it's these individual struggles that make coaching so creative. Letting someone in your life, especially around an area that you're not in control, may feel vulnerable and scary, but it's the fastest way to a fix.

These simple steps are within your scope and doable without much preparation. Give them a shot for the next few days and notice how much better you feel. It's not tricky, you just have to choose to get back to it.