Mondays typically get a bad rap. They’ve come to represent all the things we don’t enjoy, like swapping a relaxing weekend for an onslaught of emails, phone calls, meetings and constant reminders of our ever growing to-do lists. But Mondays also symbolize an opportunity. A new chance to get back on track.

And boy do I need to get back on track.

Although I consider myself to be a very healthy and health-conscious person, I’ve been eating like a pig an elephant lately. No, I’m not carb-loading for a race. I’m just out of control.

I’m not sure what the source of my insanity has been. It seems like it began in early March when I ate some cookies at the Mississippi Trail Race for the first time after living the first part of the year on the Paleo diet. Perhaps the deprivation from the beginning of the year sent me on a downward spiral in which I haven’t been able to recover.

Or perhaps my will power has just flat out been missing.

Whatever the reason, the buck stops here. Today. Monday. Time to get back on track.

No more unplanned meals that result in poor decisions. No more late evening jaunts to the store to fill a compulsive craving. No more eating double the calories I should be eating in a single day, and then 3 more days in a row. I. Am. Done.

For the last 2 Mondays, I’ve made this same promise to myself. I would subsequently have 3 great days followed by 4 miserable ones. Making choices I knew were bad – that I would hate myself for later. I did it anyway and then hit the repeat button. [Thank goodness I don’t need any help getting motivated to exercise or I’d be in big trouble.] So here I am today, posting my confession on the Internet for all of you to see. My last resort for getting back on track.

I’ve fallen off the wagon, but I CAN get up! Here are a few things I’ll be focused on this week for getting back on track:

• I’m going to eat clean(er). I’m not a fanatic when it comes to eating. I think fanatical eating often leads to poor eating eventually. Therefore, I’m going to try to eat as clean as possible, focusing on lean protein, fruits and vegetables, good fats and minimal sweets. I’m going to mostly avoid wheat and dairy, which have been shown to cause inflammation and create additional cravings for me.
• I’m going to stick to my daily calorie goal of 1,270 calories. How do you figure yours out? First, find your Basal Metabolic Rate (BMR), which represents how many calories you burn without doing anything but just breathing and living. It’s based on your weight, age, height and gender. Mine is 1,336. (If I did nothing, I would burn 1,336 calories every day.) Next, find out how many calories you need based on your activity level to maintain your current weight using the Harris Benedict formula. Mine is 2,304 (based on intense activity). With a daily calorie intake goal of 1,270, I’ll have a deficit of 302 calories each day. Since we have to burn 3,500 calories to lose 1 pound, it will take me about 11 days to lose 1 pound. The activity I do will speed that up, as well as allow me to eat more calories when needed to maintain. Given the level of activity I do, I’m not looking to create calorie deficits that would jeopardize my training or overall health.
• I’m going to record and monitor what I eat consistently. I love to use the smart phone app My Fitness Pal to track what I eat and how many calories I’ve consumed. I know many of you out there dread counting calories, but this makes it easy. You can scan the bar codes of food and it automatically populates. You can also record your exercise, water intake, etc., as well as find out the calories in recipes you cook at home with many ingredients. It really helps me stay on track.
• I’m going to drink more. As in water (and water spiked with Nuun). The more hydrated I am, the better I feel. I get fewer headaches from being dehydrated and am less likely to think I’m hungry when I’m really just thirsty.
• I’m going to get my will power in check. My eating pitfalls always come back to social settings – parties, dinners and events. I make poor choices in these situations, especially when alcohol is involved. There really aren’t any tricks for this one other than good old fashioned will power. Sure, I can do a few things like eat a light, healthy snack before being out so I’m not ravenous, but it really comes down to being strong. Today I’m recommitting to that strength and discipline.
• Remember my fitness mission statement. Several months ago, I created a fitness mission statement. And I haven’t been reading it or living it enough. I’m using today as a reminder to do that more frequently.

I’ll keep you guys posted on my progress. I’d love to hear from you!

When you fall off the healthy eating wagon, what are your tips for getting back on track? What advice do you have for strengthening your will power?