Stop hitting pause on your health…

There are so many seasons in life that can throw us off track. It could be Summer and if you’ve got kids, you know your schedule is about to get flipped upside down. It could be the holidays, when travel, unpredictable schedules and routines, and control over your exercise or food environment gets thrown out the window. We panic, we give in and say I’ll just focus on it again when…. We can’t do “everything”, so we revert to doing nothing.


I used to sabotage my own progress once summer hit. The change in the kids’ schedule would derail me, and I could never “get back on track” until fall.


Summer, holidays, and vacations felt like a free pass to hit pause on my health goals. If I didn’t have an hour to exercise, I’d skip it altogether. Add in more cocktails, less movement, and way too many sugary “I deserve this” indulgences—it was a recipe for disappointment.


But then I learned about adjusting the dial, and it changed the game for me. I stopped hitting PAUSE on my health when routines change. Instead, I started adjusting the dial. Doing what’s manageable instead of doing nothing.


The “adjust the dial” method is all about maintaining momentum, even when life gets chaotic. Instead of going all-in or all-out, you scale your habits to match your current bandwidth and season in life. Maybe that means shorter workouts, smaller portions, or focusing on just one healthy meal a day. Maybe that’s a short walk and getting in your water for that day. I’ve been known to walk the airport during layovers. :-)

Precision Nutrition (where I received my nutrition coaching certification) gives the following examples of what a 1 vs. 10 could look like in various aspects of a healthy life.

What does a Level 1 or 2 look like for you? Can you keep doing those things?

The goal isn’t perfection, it’s progress. By dialing it down instead of stopping completely, you’ll keep the momentum going and set yourself up for success when things settle down again.


So this season, don’t let the shifts in routine derail you. Adjust the dial, stay in the game, and keep moving forward.


What’s one habit you can continue or start in order to keep your momentum going?


If you’re starting at zero and want support and accountability for getting your health in check, apply for coaching below to see if we’d be a good fit.