If you just spent the last month like I did:(A) With a piece of honey cake in one hand and a cup of coffee in the other. (B) Doing an exercise routine exclusively made up of balancing hot dishes on one arm while walking laps in and out of the house. (C) Where relax and restore included multiple hours seated in meaningful contemplation or reading.. or (D) All of the above..AND/OR each week contained moments of forlorn looks in the mirror with concerns about your lack of energy and expanding waistline…Then you will want to read on about how to bounce back into working out.
First: Lets get real about expectations. You will want to pick up where you left off. This generally means you will want to return to the couch (Remember a body at rest tends to stay at rest from physics class in High School?!?) or You will want to jump headlong into cardio and double sessions in the gym. I want to take this moment to help you pause and do neither of those instinctive but completely unproductive impulses.
Instead, follow my
5 tips for getting back into exercise and fitness in a sustainable way:
1.Prepare for success. Lay your workout clothes and sneakers out before you go to bed. Schedule the workout in your planner and block out interruptions. Do that workout before you have time to think about it…because thinking during the next two weeks (your break back in period) will only get in your way.
2.Begin the way you mean to go on. Plan on ONE thing you can stick with consistently FOREVER. Maybe that’s a 10 minute walk. Maybe that’s a 10 minute walk three times a week. Maybe that’s a 10 minute walk plus 20 setups and 10 modified pushups and a stretch. Maybe that’s eating a breakfast consisting of a carb and a protein for stable blood sugar. Pick that one thing you could reasonably stick with for the rest o yer life… and do it consistently for the next two weeks. If you don’t think you’re doing the keto diet for the rest o your life.. then you are not doing the keto diet— not today not next week, not ever. That means I want you to resist the urge to give 110% these first two weeks. You want to work out to a point where you notice there was something happening but not so sore you can’t move (and sometimes you can’t tell because soreness doesn’t kick in until 24-48 hours after). This is NOT the time to push your limits. You do not want to miss a workout these first two weeks. You want consistency and consistency IS success. Soreness is not the indicator of success. Begin the way you mean to go on. I’m fairly certain you didn’t plan to go on needing to hold onto the walls easing yourself onto the toilet because …leg day. No. Nobody wants to live like that forever.
3.Read my post on SMART goals. Figure out your WHY and write that down. Why do you want to get fit? Wanna not die so soon? Write it down. Wanna look awesome for your niece’s wedding. Write it down. Wanna get up the stairs without passing out? Whatever that is figure it out now and write it down. Read this often. Put it in your phone. Do whatever you have to do. You’re in charge.
4.Have Fun. The more fun you have while doing the workout the more you will stick with it. Maybe you fell off the wagon because you were bored. Then try something new- a new class, a new sport, something which used to make you smile but you gave up years ago like dancing in your bedroom like Madonna to show tunes.
5.Get support. Need a sports bra, get it. New kicks, get it. Need to dial a friend, a counselor, a coach, a trainer? You can’t do this alone. You need support so plan that out. Register for a class or take that walk Wednesday with a friend. Always getting hurt on week two- call a trainer or a sports med doc or a physical therapist so you can move better and more.