3 Steps To Avoid The Downward Spiral

Think back to the last time you had a food craving.

When was it? Where were you? 

Are you having more food cravings now than you usually have? 


When we are stressed and sleeping less, we tend to crave unhealthy foods. Then we are less satisfied when we eat them. 

We’ve all had a bad day with our eating. Maybe we were craving that pizza, and before we knew it, the entire pizza was gone, or perhaps the junk food in the pantry keeps calling your name. 


The problem is we can too easily fall back into bad habits and that one bad day turns into a bad week, then, before you know it, it’s already been a month. 

There is a reason that over 80% of people will regain the weight that they work so hard to lose. 

It doesn’t have to be this way, and you can avoid this downward spiral! 


Last week, during our free community class, I asked everyone to rate their nutrition A to F now compared to one month ago. 

All of our clients reported their nutrition improved over the past month. First-time guests reported the quality of their nutrition has decreased over the past month. 



The coaches at Healthy Steps Nutrition implemented a 3 Step Plan as soon as we decided to shut our HQ facility down on March 13th to help clients avoid the downward spiral. 

We didn’t want our clients to take steps backward with their nutrition and derail all the progress that they have made thus far. 

Here Are 3 Steps To Avoid The Downward Spiral: 

1. Assess 

The first step that you need to do when falling back into bad habits is to recognize that you are doing it. If you would rate your diet a B before the coronavirus pandemic and now you rate your diet a D, why is that? 

We ask our clients a series of questions to help with this assessment. 

Here are a few of them:

What has stayed consistent over the past few weeks? 

What has changed over the past few weeks? 

What does success look like to you over the next four weeks and six months? 

Recognizing that you are doing it so that you can bounce back faster is key to getting back on track. 


2. Plan 

Once you have recognized that you have fallen back into bad habits, you need to create a plan. 

What are you going to do differently to get back on track? Instead of trying to change everything. Focus on just one thing at a time. 

Unsure of where to start? Start with what worked well in the past. 

An essential piece of this plan is accountability. Find an accountability partner or hire a nutrition coach. Knowing that there is someone to check in with you will help you stay on track.  


3. Act

To avoid going back to old habits, you must actively implement new ones. Stop thinking about it and take action. 

We recommend tracking progress. You might write down what you ate in your planner or log your workouts. 

You can’t see what you don’t track. Tracking your actions and staying consistent will help you see results. 

Use these three steps to help you avoid the downward spiral. 

Now is the time to turn this obstacle into an opportunity to take control of your health and stay healthy.

Don’t let the chaos around you derail you from your progress and achieving your goals. 

If you are looking for help getting back on track, Healthy Steps Nutrition is launching a virtual 28-Day Stay Healthy Challenge.

Initial appointments are starting this week! 


  • LISTEN: CrossFit, Nutrition & Your Health >>HERE
  • LISTEN: Nutrition, Hormones & Your Health >>HERE
  • LISTEN: The Why Behind Healthy Steps Nutrition  >>HERE
  • READ: Nutrition Coaching: How Does It Work At Healthy Steps Nutrition & CrossFit HSN >>HERE

Nicole Aucoin, MS, RD, LD/N
CrossFit Level 2 Trainer
Founder, Healthy Steps Nutrition
Home of CrossFit HSN & HSN Mentoring

Instant Access To Free Nutrition Seminar Recording

Nutrition Made Simple Seminar Recording With Nicole Aucoin

About the author

Nicole Aucoin, MS, RD, LD/N

Founder, Healthy Steps Nutrition
Home of CrossFit HSN & HSN Mentoring

Author of Nourish & Healthy Kids Cookbook

Author of The Basics of Nutrition Coaching Course, CrossFit Preferred Nutrition Course

CrossFit Level 2 Trainer