It can be easy to get out of your routine and fall off the fitness wagon. Exercise sometimes gets replaced by overindulging in food and drinks. But guess what, it’s okay every once in awhile, just as long as you have self control. If you fall off the fitness wagon, here are 5 tips to help you get back on.
How to Implement Small Changes
I’m not a huge routine person, it’s just not my style, but after a week of sitting on the beach and treating myself, I was craving a routine. I couldn’t wait to get back to my favorite group exercise classes and cooking my own meals. When I got back, one of the first things I did was go grocery shopping. Picking up fresh produce and variety of foods I love helped me feel like I was already back in control.
Starting back doesn’t have to mean monumental changes like being active for 2 hours a day or eating only bland foods for each meal. It’s best to just start, pick a place that makes you feel a little bit more in control. Here are some ways, if you’re like me, and need help getting back on the fitness wagon.
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Make a Healthy Meal
Maybe you’re like me and you’re coming off a week of relaxed rules. Start by making one healthy meal, fruits, vegetables, protein, water. Making one meal versus a restaurant preparing it for you puts you back in control of knowing what’s in your food and going into your body.
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Get Out and Move
Whether it’s a walk, a bike ride, a kayak trip, or even a light workout, just move. Getting your joints moving, the blood flowing, will make you feel better. Even though it may not be the intensity you think you need, you need to ease your body, joints, and mindset back into activity slowly to prevent injury.
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Keep a Journal
A great way to keep yourself accountable is by writing it down or using a calorie-counting app. It’s easy to forget a handful of chips or an extra side of potato salad, but writing it down will help you be more mindful of your choices and portions.
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Map Out Obstacles
The best way to avoid potential derailments is to prepare for them. By thinking of what barriers keep you from making better choices will help you make back up plans. I like to use “if,then” statements. For example: If I can’t make my full workout, then I will walk the dog for 30 minutes after dinner. Or “If I don’t have a choice in the food being prepared, then I will plan my meals before and after so I can budget for unexpected eating.”
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Get Help
Whether from a family member, friend, or professional, having someone there to be a soundboard or support system will only help you in the long run. Many people think taking on big things by themselves is the best route, but think of the relationship you can build and the fun you can have by including someone.
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Let today be the start of something new.
Whatever you want to achieve, whether it’s climbing a mountain or using that bike you bought, just start today. What do you have to lose? Schedule a free fitness consultation and let’s get started!
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Written by Kailyn Danhouser, EP-C; Personal Trainer at Elite Sports Club – River Glen & North Shore
Kailyn graduated from the University of Wisconsin – La Crosse with a B.S. in Exercise and Sports Science. She is an American College of Sports Medicine: Certified Exercise Physiologist (EP-C), AAAI/ISMA: Certified Pilates Instructor, and Certified Diabetes Prevention Lifestyle Coach. Kailyn specializes in Functional Training, Group training, Special Populations, Weight Management, and HIIT. “I want to inspire people to find exercises that they enjoy doing every day. There are many opportunities all around us to move our bodies, we have to look for them. The exercises you do are better than the ones you don’t do.”