I know how difficult it can be to fall out of a routine and try to get back on; especially with workouts. I’ve done it and you’ve likely done it too. Why is it that we do this?The workout routine makes you feel good, full of energy, and optimistic to tackle tomorrow. Well, you make a snap decision one day to go off track without realizing how drastically it can impact your inner motivation.
The most important thing to do when you fall out of routine is to get back on as quickly as possible. The longer you go, the harder you’ll find it to stay consistent again. Then, once you’re back on, you start to see your why again. If you’re still reading then you might be looking for an idea of how you can get back on track TODAY. The short answer is that you can!
Nutrition
I have found getting back to a nutritious diet easier when I log my meals on apps like MyFitnessPal. For nutrition this has been a lifesaver for me. You could just as easily log in a notebook, but apps give you visuals which can make you more aware of several things.
Whenever I’ve had a reason to get into tip-top shape I’ve followed a plan that focuses on 1. calorie intake and 2. macros. Both of these factors will help you to understand what you are putting into your body, it’s benefits, and how much a serving size for you should be. This is something we don’t focus on every single day (at least I don’t anyway). You can still snack on your favorites as long as they fit into your personal plan. I recommend researching online to find the best macros for you!
Workout Routine
Tip 1: So you’ve been off your workout routine for a little while now and are struggling to get back on. You’ve got to ease back into it. Don’t be disappointed when you aren’t able to hit the same numbers you could before. Take it one day at a time and log your improvement. I write down my average pace, type of workout, weight, and track metrics on my Apple Watch.
Tip 2: Ease back into it, seriously. That’s the title of this post for a reason. If you try to jump back into it at full speed then you might find yourself rebounding right back. It can be exhausting if you start pushing yourself too hard. Try starting with 2-3 workouts per week with lighter activity on the off days and then escalating that until you feel confident about going every day.
Tip 3: Start off by doing something you’ve enjoyed in the past. Do you love to run? Go for a jog. Yoga? Namaste, lady. Boxing? Go knock ’em out! If you haven’t found your perfect exercise type yet then this is the perfect opportunity to explore local studios. Most have your first class free and beginner packages. This is how I’ve discovered many of the activities I enjoy including cycling and boxing. Signing up at studios may be expensive, but it can help you to stay accountable (and make friends!) when you’re first starting back up.
Tip 4: Rest but don’t cheat. A key part of your workout routine should include the weekly or bi-weekly rest days. On active rest days you should still get yourself moving. Take the dog on a walk, do some household chores that have been nagging at you, or stretch by the TV. You don’t want to be completely isolated on your rest day (at least I don’t). It’s important to give your muscles recovery time, but I feel more likely to stay on track when I still get things done on my rest days.
Tip 5: SLEEP, my worst enemy when it comes to keeping myself energized. I never seem to get myself to bed early enough but you DO need rest to allow for both energy and recovery. One of those factors I still struggle with today is getting enough sleep every night. I’ve been setting a ‘night timer’ that alerts me when I should hit the hay in order to get in 7 hours minimum.
Tip 6: Prepare your gym bag the night before. I am not a morning person so I refrain from early workouts. If I have my gym bag in the car with me I am 99% more likely to go. If I get all the way home, have dinner, and sit down for a few minutes the chances become less and less likely. That’s the same for many others as well. By having it with you, you have no excuse not to show up!
Wellness
Don’t forget about why you want to get back in shape. It’s made you feel good in the past and you love how you look! You’re likely more confident and proud of your accomplishments which will translate to your day-to-day life. Always give yourself props when you hit a new milestone and appreciate all of the time that goes into embarking on your wellness journey.
With any questions, please send an email to info@biancablogs.com and tag me in your progress on social with #BiancaBlogs