What to Do When You Fall Off Track (Without Starting Over Again)

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05/12/25 • 19 min

🎧 Fallen Off Track? Here’s EXACTLY What To Do Next (It’s Not What You Think)

You just started. Or you’re crushing it—until life happens. Suddenly, the workouts stop, the habits fade, and you’re spiraling in self-doubt asking, “What’s wrong with me?” In this episode of Muscles and Mindset, Anne Jones (certified life coach + fitness pro with 15+ years of experience) gets real about what’s actually happening when you “fall off track” and why it has nothing to do with willpower and everything to do with your nervous system.

Whether you’ve fallen off your workout routine, ditched your healthy meals, or ghosted your goals for a hot minute—this episode breaks down:

✨ Why your brain wants you to quit (and how to override it)

✨ The 3 nervous system states and how they impact your habits

✨ How to stop labeling yourself as “lazy” or “inconsistent”

✨ A simple reframe that will help you never start over again

✨ The truth about the “7-week and 7-month slump” (and how to outsmart it)

This one’s for the high-achieving woman who’s tired of starting over and ready to ride the wave of real, lasting change—without the guilt, shame, or BS.

Join my FREE StrongHER Challenge: A FREE 5-Day Strength & Confidence Challenge for Women 30+ Who Want to Build Strength, Feel Confident AF, and Stay Consistent—Without Wasting Time on the Wrong Workouts.

• [FREE YOUR BODY YOUR WAY GUIDE]

• [Join our Free Facebook Community]

• [https://musclesandmindset.ca/]

Ready to build strength, feel confident AF, and lose fat without obsessing or stressing over it? [Apply to Join the Muscles & Mindset program here].

Connect With Me:

• Instagram: [@annejonesfit]

• Website: [https://www.annejonescoaching.ca/]

• YouTube: [https://www.youtube.com/@annejones]

Love This Episode? Share & Review!

If you found this episode helpful, take a screenshot and share it on your Instagram stories, tagging [@annejonesfit] so I can say thanks! Don’t forget to leave a review on your favourite podcast platform—it helps more women discover the show and start their transformation!

🎧 Fallen Off Track? Here’s EXACTLY What To Do Next (It’s Not What You Think)

Whether you’ve fallen off your workout routine, ditched your healthy meals, or ghosted your goals for a hot minute—this episode breaks down:

✨ Why your brain wants you to quit (and how to override it)

✨ The 3 nervous system states and how they impact your habits

✨ How to stop labeling yourself as “lazy” or “inconsistent”

✨ A simple reframe that will help you never start over again

✨ The truth about the “7-week and 7-month slump” (and how to outsmart it)

This one’s for the high-achieving woman who’s tired of starting over and ready to ride the wave of real, lasting change—without the guilt, shame, or BS.

• [FREE YOUR BODY YOUR WAY GUIDE]

• [Join our Free Facebook Community]

• [https://musclesandmindset.ca/]

Ready to build strength, feel confident AF, and lose fat without obsessing or stressing over it? [Apply to Join the Muscles & Mindset program here].

Connect With Me:

• Instagram: [@annejonesfit]

• Website: [https://www.annejonescoaching.ca/]

• YouTube: [https://www.youtube.com/@annejones]

Love This Episode? Share & Review!

Previous Episode

Why Repeating Workouts is the Key to Fat Loss (and What No One’s Telling You)

You do not need a new workout every week to get stronger, leaner, or more confident in your body. I used to believe that too—and I was so wrong.

In this episode, I’m breaking down one of the biggest myths in fitness: that you need to constantly switch things up to see results. Nope. What you really need is consistency and progressive overload—aka doing the same movements and getting a little bit better every time.

I’ll share:

Why repeating your workouts is one of the smartest things you can do for fat loss and strength
What “progressive overload” actually means and how to use it (even if you’re a beginner)
The top 4 reasons repeating workouts gets you better results, faster
Why your workouts don’t need to be entertaining—they need to be effective

If you’ve ever felt stuck doing random workouts and wondering why your body isn’t changing—this one’s for you.

💪 Want a plan that takes out the guesswork and actually works?

Apply for Muscles & Mindset—my signature program for women 30+ who are done with the quick fixes and ready for real, lasting change. Or hop on the waitlist for Summer60, our 60-day fitness + accountability kickstart.

Until next time—lift heavy, repeat your workouts, and keep showing up. You’ve got this.

00:37 The Myth of Constantly Changing Workouts
01:37 The Power of Repeating Workouts
02:31 Four Reasons to Repeat Your Workouts
04:21 Progressive Overload Explained
05:33 Avoiding Workout Boredom
06:38 Consistency and Progress

• [FREE YOUR BODY YOUR WAY GUIDE]

• [Join our Free Facebook Community]

• [https://musclesandmindset.ca/]

Ready to build strength, feel confident AF, and lose fat without obsessing or stressing over it? [Apply to Join the Muscles & Mindset program here].

Connect With Me:

• Instagram: [@annejonesfit]

• Website: [https://www.annejonescoaching.ca/]

• YouTube: [https://www.youtube.com/@annejones]

Love This Episode? Share & Review!

Next Episode

How to Get Results in Just 5 Days (Without Perfection) | StrongHER Free Challenge Starts Tomorrow!

Tired of starting strong, then falling off again?

In this episode, I’m sharing how to get the most out of the StrongHER Challenge — even if you’re feeling unmotivated, inconsistent, or overwhelmed by “doing it all perfectly.”

Whether you’re ready for a fresh start or crawling your way out of a slump, this 5-day challenge is your launchpad. It’s designed specifically for women 30+ who want to feel strong, confident, and back in control of their health... without calorie counting, burnout, or 90-minute workouts.

We start Tuesday, May 20 — and this episode will get your head and heart in the game.

You’ll learn:

💪 What results are actually realistic in 5 days

🧠 The exact mindset that leads to long-term success (hint: not perfection)

🔥 Why showing up imperfectly is better than not starting at all

🎁 How to win a share of $2,000+ in StrongHER prizes (including lululemon gift cards and a Ninja Creami) just for participating

Let this be your turning point.

🎯 Join StrongHER (free!):

[https://link.annejonescoaching.ca/strongher-challenge]

📲 Follow me on Instagram: @annejonesfit

• [FREE YOUR BODY YOUR WAY GUIDE]

• [Join our Free Facebook Community]

• [https://musclesandmindset.ca/]

Ready to build strength, feel confident AF, and lose fat without obsessing or stressing over it? [Apply to Join the Muscles & Mindset program here].

Connect With Me:

• Instagram: [@annejonesfit]

• Website: [https://www.annejonescoaching.ca/]

• YouTube: [https://www.youtube.com/@annejones]

Love This Episode? Share & Review!

The Muscles & Mindset Revolution - What to Do When You Fall Off Track (Without Starting Over Again)

Transcript

00:00:00.780

Hey, hey. Welcome back to the Muscles and Mindset Revolution podcast. The podcast for busy, ambitious women who are tired of chasing quick fixes and are ready to finally achieve real lasting results, stronger bodies, sustainable habits, and long-term weight loss. I'm your host, Anne Jones, certified life coach and fitness professional for over 15 years. Here to help you break free from inconsistency, overwhelm, and burnout.

00:00:28.844

Okay, welcom