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The 5 Habits You Need to Overcome Any Slump

By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

overcome any slump
Slumps happen! While it's important to take the lesson and let yourself off the hook when you fail, it's even more important to get up, dust yourself off and get back on the horse.

You see, reaching success is not about being successful every step of the way.

You may endure many failures or setbacks before you reach your goal, but that doesn't mean you will fail!

Failing and being a failure are two very different things.

Don't believe me? Take a look at what some very successful people endured along their path to success.

overcome any slump
Walt Disney was told he “lacked imagination” before his first hit, Snow White, came to theaters.

Oprah Winfrey was fired from her reporting gig in Baltimore for getting too emotionally invested in her stories. Now, her media empire is worth $3 billion.

Thomas Edison was told by a teacher he was too dumb to learn. We all know we have him to thank for our light bulbs now.

There are so many other inspirational people who were rejected or endured major setbacks before they ever became successful.

This blog will show you some of the best ways I've found to overcome any slump – large or small.

Acknowledge Your Shortcomings

overcome any slumpLike most things in life, you have to own up to your shortcomings in order to overcome any slump.

Perfectionism has infected many of us. Many of us believe that in order to be successful, we have to be perfect.

In reality, there is not a single person who is perfect or has a perfect life.

Take the pressure off of yourself right now and acknowledge your shortcomings – all your faults, your failed goals and your dreams that fell by the wayside.

It is a painful process to reflect on your shortcomings. But a foundation of self-awareness and truth is the key to setting goals you will actually achieve.

Check out this blog for the most common excuses men make to avoid exercise and how you can rid them from your life.

Tell a Friend

overcome any slumpOnce you have acknowledged your shortcomings, it's time for an even more challenging feat – telling someone.

Sometimes it seems that if we don't tell anyone about our faults, they don't exist.

We've all heard the saying, “If a tree falls in a forest and there's no one around to hear it, does it make a sound?”

Handling your shortcomings this way just isn't conducive for personal growth.

In order to overcome any slump, you need friends, mentors or family members that you trust.

When you tell someone something you failed on, it becomes more real. They can offer you advice or just be a good listener.

Start Small

overcome any slumpThe next piece of advice to overcome any slump is to start small.

As the saying goes, “How do you eat an elephant? One bite at a time.”

Create small tasks for yourself that you will definitely be able to achieve. The point here is not to achieve your entire goal, but to create good habits.

Once you are able to achieve small tasks, update your friend with your success so that they can share in your accomplishments.

This approach will prepare your mindset to achieve whatever goal you set your mind to without fail.

Make a Plan

overcome any slumpNow that you have trained your brain to adhere to good habits, you are ready to make a plan that can help you overcome any slump.

There are 5 elements to a foolproof plan that are outlined in SMART Goals.

Your plans should be:

• Specific (simple, sensible, significant).

• Measurable (meaningful, motivating).

• Achievable (agreed, attainable).

• Relevant (reasonable, realistic and resourced, results-based).

• Time-bound (time-based, time-limited, time/cost limited, timely, time-sensitive).

Overall, you want to plan for SUCCESS! A poorly-made plan will set you up for failure.

That's why you should take special care to formulate your plan along SMART Goals.

For more tips on how to create a winning plan for any goal, check out our blog.

Be Accountable

So you've created a plan. Now what?

You need to make sure that you are staying accountable. A plan is useless if you don't stick to it!

There are several ways to stay on top of your plan.

First, you can continue updating the friend you've chosen to take along through this journey with you. They can be a great source of support.

Second, you can make full use of your calendar. Enter your daily goals and benchmarks so that you have full view of your plan.

Third, you can journal nightly. From reflecting on your day to writing out goals for the next, journaling at night is a fantastic way to clear your head from the day and go to bed with a positive outlook.

No matter how you choose to do it, holding yourself accountable will keep you on track.

Even more importantly, holding yourself accountable will make you feel in charge of your actions, plans, and life.

Slump No More

Here at the Fit Father Project, we train and counsel busy fathers all day and all night.

We've heard so many success stories bred from what were “slump stories.”

The advice above and the brotherhood of the Fit Father Project can truly take you to new heights.

Check out the progress from our Fit Father brothers who have fallen down– but most importantly– have gotten back up again. These men got our free 1-day weight loss meal plan. Now, they're stronger than ever.
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We would love to be a part of your journey too.

Your new friend & health coach,

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

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LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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