Life gets busy and we can get thrown off track from our goals. Family issues come up, kids get sick, you get stuck at work, you get stuck in traffic, etc. All of a sudden you notice that your workout routine goes from regular to nothing. I totally get this and have done it more often than you know. The problem is when you miss a few more workouts and then all of a sudden you’re in an exercise rut. So, how do you go about getting back on track? If you have been off track recently, or need a motivation boost, I have some of my personal tips to help you restart your exercise routine and get back into the swing of the healthy routine again. Ready? Set? GO!
1. Take a 30 day challenge
Short challenges can help us kick start our routines again. Breaking a plan into smaller time frames makes it much more achievable. Need a 7 day program? Join my next group here. Want a 30 day refresher plan? Let’s get you started HERE. You’ll be surprised how much easier this is to get back into the swing of things and then once the challenge is complete, you will feel better and be back on your way to a fitness and healthy routine again.
2. Start with just 5 minutes
I know how hard it seems to start a workout that is 30-60 minutes long. The mental challenge is the hardest part; but if that feels like too much then just plan to workout for at least 5 minutes. That is so much more do-able than a longer and more grueling workout. The awesome thing about this, is most times, once we are up and moving our bodies and the endorphins kick in, we are more likely to just keep moving. Start with 5 minutes and if you truly need to stop after the time is up, give yourself permission to do so. That way, you are more apt to do the same thing again another time and 5 minutes of activity beats nothing every day!
3. Speaking of endorphins…
Sometimes we focus too much on the effort of it, rather than the outcome. The idea of the workout is that although it is a challenge while we are sweating through it, the feeling we are left with when it’s over is completely awesome. Am I right? I always say that the cool down and stretch is my favorite part because it means that the actual workout is done. Reveling in the feelings of accomplishing a workout is a feeling you’ll not want to forget for too long. You may regret the workout that you didn’t get to; but nobody regrets completing a great workout.
4. Schedule it in your diary
If you are looking for an excuse to not workout, then you will find every for a distraction to deter you. That’s why it’s important to clear your schedule and make time specifically for your daily exercise. Make sure it’s scheduled in the day for a time that you won’t get easily distracted. If you know that you get caught up at work in the evenings, then schedule your workout in the mornings. If mornings are too busy, then schedule your workout in the evenings. If you know it’s going to be a crazy busy day, then just commit to a quick fifteen-minute HIIT session, as doing something is always better than doing nothing.
5. Plan ahead
If you’re like me and love to start the day with exercise (before our brains fully wake up and realize what the heck is going on!), the tough part is getting out of bed! I now train myself to put my alarm across the room so I have to get out of bed to turn it off. I also have my workout clothes and shoes set up by my bed to jump into as soon as my feet hit the ground. If you need some help with energy in the early hours, we have our Energy & Endurance formula which has saved me more times than I can count!
6. Just start simple
Simple is always better. We tend to get excited when planning our new habits and goals and add the most ridiculous and challenging plan that we can find because someone we know had some great results with it, right? You don’t have to start with something extreme (and you really shouldn’t start there!) Just get back to basics. You can start by walking for 15 minutes or more. If you have more energy and want to add in some jogging, take it up a little bit more. The point is to just start moving…and then KEEP moving. This only creates more confidence and endurance in our bodies and we want to add more as we are able to.
7. Get a support system
It’s easy to skip your workout if it’s just you holding yourself accountable. Who would know if you decided NOT to walk or do your workout today, anyway, right? Well, the secret is having accountability to your goals. Doing what you said you’d do is the key to success. Get yourself into a challenge group (we have monthly groups forming at all times), get your family and friends involved in holding you accountable. Ask someone to help motivate you when you need and to help you stick to your plans. It not only helps add more social fun in our lives, it also makes life more fun this way since it forces us to turn the attention off of us and onto others to help everyone enjoy the success along the way.
8. The gym isn’t the only place to “get fit”
Do you equate getting fit by going to the gym? In reality, the gym has nothing to do with getting fit. It is primarily the idea for getting into shape but over the years as a trainer, I know that it’s more about having a plan and support. Find ways to mix up your workouts, enlist a coach (ummmm..hello!), join a walking/running group, or just getting out and walking your dog. Movement beats laying on the couch any day so just get up and go!
9. Do it for yourself, not anyone else
You can only succeed when you work towards goals for yourself. Being fit and healthy should be about you feel awesome about yourself, and not someone else telling you what they think you should do or look like. It helps us also to gain confidence and wanting to do better along the way. It’s a great accomplishment to push ourselves outside of our comfort zones and reach goals along the way.
Remember habits are created by the consistent daily activities we chose to put our time towards. So, the more consistent you are with your exercise routine, the easier it is to form healthy habits. Then, once it’s a habit, you just go on autopilot, and exercising is part of your daily life.