Let’s bust this once and for all: skipping a workout or eating something "indulgent" doesn’t sabotage your progress or magically undo all of your hard work.

Here’s the SCIENCE behind why it’s not a big deal and how to get back on track without the guilt.

HOW LONG DOES IT ACTUALLY TAKE TO LOSE MUSCLE, STRENGTH AND STAMINA?

💪 Muscle Loss
Good news: muscle doesn’t melt away after a single missed day or even a week. Studies suggest it takes 2-3 weeks of inactivity for muscle mass to begin declining noticeably. Even then, thanks to muscle memory, rebuilding is much faster than starting fresh.

Think of muscle as a savings account for your health💰: the more you invest now, the more resilient your body will be to breaks, setbacks or even unexpected challenges. Missing a week or even two, doesn’t erase your progress; it just highlights how valuable that muscle foundation really is!

🏋️ Strength
Strength levels are also resilient. Research shows that after up to 3 weeks of rest, you might notice a slight dip in strength, but it’s mostly due to neuromuscular coordination (your brain’s ability to fire up muscles efficiently) rather than actual loss of muscle fibers. A quick warm-up and you’ll likely feel back to normal.

🏃 Stamina
Cardiovascular fitness starts to decline slightly after 7-14 days of inactivity, but even then, it doesn’t plummet. Light activities like walking, playing with your kids, yoga and cleaning the house can help maintain endurance. And once you resume regular training, your aerobic capacity bounces back quickly.

WHY MISSING A DAY (OR WEEK) IS NO BIG DEAL 🤷‍♀️

Your progress isn’t fragile—it’s cumulative. Your body adapts over weeks and months, not single days. That’s why one skipped workout or indulgent meal won’t undo the bigger picture. In fact, planned breaks or "off" days are essential for recovery, muscle repair and mental rejuvenation.

🌴🍹And if you’re on vacation, don’t stress about losing progress - enjoy yourself! Yes, moving your body and making conscious health choices when you can is great, but relaxing and restoring is just as important as your exercise routine. Vacations are meant to refill your cup, not drain it with guilt. So, take that break, savour those moments and come back refreshed and ready to keep building on all your hard work!

WHY GUILT IS A WASTE OF YOUR TIME AND ENERGY

Beating yourself up for missing a day or eating something delicious does more harm than good. Here’s why:

1️⃣ It keeps you stuck: Dwelling on “mistakes” DRAINS your energy that could be used to take positive action.

2️⃣ It reinforces negativity: Negative self-talk leads to avoidance, not motivation.

3️⃣ It’s unnecessary: Your body doesn’t suddenly “reset” because you had pizza or skipped a workout. One meal or day doesn’t define your journey—consistency does.

🍕 LET'S TALK PIZZA 🍕

Will eating pizza or something you love, make you gain weight overnight?

Eating pizza, ice cream, or whatever food you love won’t make you “fat” overnight. Fat gain (or loss) is a long-term equation of energy balance. A single meal might cause temporary water retention or bloating, but it’s not fat. The scale might fluctuate but that’s just your body doing its thing with water and glycogen. No biggie ✌️

HOW TO GET BACK ON TRACK

1️⃣ Pause and reflect: Take a breath. Missing a workout or eating pizza doesn’t erase progress; it’s just part of being human!

2️⃣ Focus on the next best step: Instead of stressing over what you didn’t do, ask, “What can I do today to feel good?” Maybe it’s a 10-minute walk, a stretch or prepping a healthy meal.

3️⃣ Keep it simple: Ease back in with something manageable—don’t overcorrect with an extreme workout or crash diet.

4️⃣ Celebrate consistency: Fitness is about showing up over time. It’s the sum of your habits, not isolated moments.

THE FINAL TAKEAWAY?

Enjoy your dang selves and stop feeling bad 🫶

Fitness isn’t about perfection; it’s about consistency. Missing a day? Eating pizza? Totally normal. What matters is that you keep showing up!!! 

So, next time life throws you off track, skip the guilt and remember: progress comes from what you do most of the time, not what you do once in a while 😊