You didn’t mean to. You were steaming along training for the 5K or keeping that thrice weekly gym commitment and then it just … sorta … died. Your job got hectic, but that wasn’t really it. Your family obligations piled up, but that wasn’t really it, either. You just sort of let go of the steering wheel and coasted. You’re not sure why.
Here’s how to get back on track.
Acknowledge you slacked off. This isn’t the end of the world. Let it go and get back into your fitness routine. Don’t beat yourself up; you’re back in the saddle and that’s what matters.
Don’t try to make up for lost time. There’s no use doubling up workouts and pounding yourself to try to make up for lost time. Just start where you are and move forward. Going from not much to super intense workouts is a good way to get injured.
You didn’t lose as much ground as you think. Once you get a base for fitness — say working out for three to four months — even if you slack off for a week or two you won’t lose that much ground. Expect your first workout back to be tough and after that you’ll probably be in pretty good shape. By the third or fourth workout you should feel back into your usual routines.
Set a fitness goal. Maybe it’s to do ten “real” pushups, or run a 5K, or play in a basketball tournament for charity. Whatever it is, it should take a little bit of work for you to get there. This will keep you motivated. Once you reach your goal, immediately set another.
Bribe yourself. Fill this out: ”If I do _____________ (fitness goal) then I’ll reward myself by ___________ (non-food item treat!).” Think of something indulgent like a massage or something geared towards the goal like a new yoga mat. Be creative, make it worthy of the goal, and go for it. Post a picture on your fridge to remind yourself.
That’s it. What do you think? When you slacked off how did you get going again? What is a favorite trick that you’ve tried or heard about? This can be a great inspirational post!
For some added inspiration
- How to Develop a Cardio Plan for You
- How to Develop a Weight Training Plan for You
- Recovering From a Holiday: 6 Tips to Get Back on Track
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