Wether you’re new to training or had a solid routine prior to the holidays, it can feel like a daunting task to get back on track. Here are some tips to get you back on track and teaching your goals again!
1. Looks towards the future. The past is now the past and it is serving you no good revisiting the past and feeling guilty for what has already happened. If you do think about the past try to feel gratitude for the the food you enjoyed and the activities you did or the company you had. Then focus on your future and what you can do in the present moment. Think small steps and small wins. Overtime these add up. The important piece is time & consistency.
2. Set a new goal. Goals should build up in increments and feel “easy”. You may feel excited and tell yourself you will work out twice a day, everyday. Don’t make this mistake because you will be sure to slip up before you know it, feel defeated, and it will be harder than ever to keep going. A more realistic goal is workout 2x per week for the next 4 weeks. Once you achieve that goal, then you can create a new goal: work out 3x per week and drink 8 glasses of water a day for the next 4 weeks.
3. Plan, plan, plan. The only way to do everything you intend to do is to plan in ahead. This means the day and exact time you will workout, what’s time you have to start getting ready, what time you have to wake up, what time you have to go to sleep etc. For nutrition, this means, what meals you will prepare for breakfast, lunch, dinner, and snacks for each day of the week, when you will prepare each meal, when you will go grocery shopping, where you will go grocery shopping etc. Also give yourself buffer time or more time than you’ll think you'll need! Things always come up and we have to adjust. Have a few non-perishable/frozen back-up meals always on hand for times when the day just gets away from us. This will help prevent you from reaching the point when you want to eat anything and everything and resort to take-out because you have no other options.
4. Accountability. We can all use a little accountability. The key here is finding an accountability system that works for you. Some ideas are an accountability partner, a habit tracking app or paper calendar, or a personal coach. Try a new system if something hasn't worked for you in the past. Habit tracking is a great tool to build new routines that will eventually become a habit and much easier to maintain.
5. Be sure your plan is effective and sustainable. Nothing is worse than sticking to your plan, doing all the hard work and then not seeing the results you desire. If you are unsure of where to start consider working with a professional so you can build a plan that will get you to your goals and so you don't feel you are spinning your wheel going nowhere.