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Day 12 [Mindset] SG NY Kickstart Challenge – The Rule of One


Hey there!

Today I want to talk to you about THE RULE OF ONE

It is very powerful! – and designed to help you Get right back on track and stick to your healthy habits to create the consistency you need to succeed.

As we will explain many times nobody is perfect and failure is a part of this journey.

Of course, the further away from the path you wander, the longer and harder it takes to get back to (or even find) the path again.

Along this journey to a lifetime of health what separates the winners from the losers is that the winners are able to get back on track quickly and not go into a downward spiral after a misstep.

They fall down but bounce back before too much damage is done.

No excuses. No slashing their other 3 tyres just because 1 tyre blew up.

So in order to Get right back on track we always say ONLY

– Only one bad meal.

– Only one missed workout.

– Only one late night.

Don’t let it ever become two in a row. The longer you wait to get back on track, the worse it gets.

So …. The goal is to never get two X’s in a row.

– If you have a bad meal, the next meal needs to be super healthy.

– If you had a late night, wake up the next morning and plan ahead so that you can get into bed early that night.

– If you miss a workout, do *something* active the very next day.

Let’s elaborate on the example of One Bad Meal.


If you want to achieve long-term success then you need to grasp the concept of the snowball effect and how to avoid it.

The snowball effect is a process where you start off with a small indiscretion, like eating a burger and chips, which is small and insignificant on its own.

One bad meal doesn’t make you unhealthy, just like one good meal doesn’t make you healthy either.

It’s the total sum of all your good or bad meals that have the biggest impact.

Add in another cheat on top of that burger and chips, like a milkshake for dessert followed by waffles for breakfast, and suddenly this small indiscretion can very easily get out of hand.

It can build upon itself, becoming larger (and more disastrous) – kind of like a snowball rolling down a hill, picking up speed and size as it goes.

When you think of this in terms of habits you can build good or bad habits by practice and repetition so what you do more often sticks.

Day in day out we want to break those chains of stringing together good habits as infrequently as possible.

One thing leads to another and suddenly you have had an entire weekend of terrible eating, or even worse an entire week following that.

You might even get to a point where you feel like there is no point in starting over so you just give up. It happens more often than you might think.


The biggest problem that most people face with eating healthily isn’t that they can’t stick to their diet and avoid unplanned indulgences.

It’s actually that they mess up too frequently and it usually snowballs into something much bigger than it needs to be.

Solution: You are allowed one bad meal. ONE. Then that’s it.

Enjoy it, and then get back on track. Don’t let it blow your whole diet away.

Don’t keep restarting all the time. Don’t let 1 cheat meal overflow into the next meal, or even the next day.

If you indulged in Belgian Waffles for breakfast on Sunday, don’t let lunch get out of hand too and then lead to dinner being a disaster.

Nip it in the bud. Make your go-to super duper healthy meal for lunch like a tuna and avocado salad with plenty of brightly coloured vegetables.

If your dinner at the restaurant went astray from your planned chicken and spinach dish to a big bowl of pasta followed by cheesecake instead, make sure that breakfast the next day is awesomely healthy.

Get up extra early if you need to so that you can prepare the healthiest breakfast you have ever had.

Note: Just because you are allowed one bad meal, does not give you free reign to binge and go crazy.

With power and freedom comes responsibility. You should still actively be trying to make better choices and moderate how much you eat/drink, even if you do cheat.


Remember that it’s OK if you mess up. Everyone does from time to time.

However, the amount of long-term change and level of success you experience depends on how you react to that mess up.

Getting depressed and upset about eating a cheat meal often leads to eating more cheat meals. It’s a way of self-medicating.

When we are sad, depressed, angry, or frustrated we tend to crave more sugary, fatty, and high-energy foods. It’s an ancient survival mechanism that is out of place in our modern world.

Beating yourself up about it and vowing to never do it again gets you nowhere. Remember, be realistic.

Accept that everyone does mess up, you included. But you get to control how bad that mess up is.


A negative thinker sees a difficulty in every opportunity.

A positive thinker sees an opportunity in every difficulty.

Be that positive thinker and make the most of your mess up.

For example:

First, I make sure that I really enjoy that cheat. Maybe I’m with a friend that I haven’t seen in a long time and he wanted to grab a beer and burger with me.

I’m going to go and enjoy the hell out of that time with him. I’m not going to sit there feeling guilty and depressed about my diet.

Second, I tell myself: “Great, I’ve got my fix of sweet stuff, now the next few weeks are going to be a breeze.”

Of course there is no guarantee that I won’t mess up again in the next few weeks.

But my positive, optimistic self-talk makes me more confident going forwards. On the other hand, a negative thinker might start doubting their self control and ability to stick on a diet.

Whether you think you can or can’t, you’re right.

Third, I make the most of all that extra “energy” (calories) the next day in the gym.

The more you eat, the stronger you are in the gym. Of course there are diminishing returns, but I’m going to make the most of this extra energy opportunity to have my best workout yet.

Your action

Over the last 3 days of this challenge if you make a mistake make sure to get back on track straight away and enforce the rule of One. ]

See you tomorrow!