“Fall seven times, get up eight.” – Japanese Proverb
“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” – John Quincy Adams
“The gem cannot be polished without friction, nor man perfected without trials.” – Chinese Proverb
“Never give in. Never. Never. Never. Never.” – Winston Churchill
“Great works are performed not by strength but by perseverance.” – Samuel Johnson

These quotes all say the same thing. No matter how many obstacles you run into, what matters is that you’re able to overcome each of them, one at a time.

“Two steps forward, one step back” is usually a negative term to describe someone who is having trouble making progress. But switched around, “1 Step Back, 2 Steps Forward” means that instead of grousing or feeling guilty about a misstep, you can still come out ahead if you put your head down and push forward.

Steps back can take many forms: a family vacation, breaks in your routine, personal tragedies, injuries, or that lost weekend in front of the tube. A big mistake people make when trying to get healthier is that when they fall off a bit or something happens, they think they “have to start over”. Wrong! When missteps do happen, a better strategy is to simply take two steps forward. You’re still ahead of where you were before, far beyond the starting line.

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