4 Tips To Ease Back Into Fitness After A Hiatus


Hey foxy Angels! So I decided to take a whole month off from training. I moved clear across the country, which has been interesting to say the least. I went from the sunny desert in the West Coast to an icebox in the East Coast. Obviously, I had to take some time off to transport all of my dogs and belongings to the other side. Moving is already stressful and training is stressful to your body, so I reached the conclusion that I should hold off on the gym. Of course I was hesitant like most gym freaks, but I’m so glad I did. I was able to focus on my yoga practice and nutrition for several weeks, but now I’m back to the iron. A lot of people are terrified to take time off, but believe it or not, I didn’t lose my gains. In fact, I came back fresh and rested! I figured I would share some tips that’s been helping me ease back into my fitness routine.

Start Slow

It’s tempting to get back in the gym and start where you left off. But your body is going to take less volume and intensity to start seeing results again. There’s no point in burning yourself out mentally and physically just to sit another 3 months on the couch. Try scheduling 2-3 workouts with maybe 6-9 sets. The idea is to build up those habits again and get in the swing of your routine. Make sure you’re getting enough quality sleep and focus on your recovery just as much as your time in the gym. Be on top of your nutrition and stick to mostly cooking whole food meals at home. 

Take Recovery Days Seriously

It’s true that we grow while resting, but we can maximize this recovery time by taking full advantage of rest days. Do things that are going to help your body recover for your next session. Remember, the work doesn’t stop when you leave the gym. You’re not the same fitness level you were when you first took time off, so give your body time to adapt. This could mean only working out 2-3 days a week. Just be sure to utilize the other days by eating enough calories with mostly whole foods. Stretching and foam rolling will help combat the tightness in your muscles and increase range of motion. 

Keep It Fun

If you’ve been out of the routine for a while, chances are you’re not going to want to go to the gym if you dread the workout. But you’re going to look forward to it if you include exercises you enjoy. Don’t force yourself to do an intense cardio session on the treadmill if you hate running. You won’t stick to anything you genuinely despise. 

Make It Easy

Maybe you were weight lifting a few months ago and built up to doing 10 different exercises on one muscle group. If you have been out of the game for a while, don’t be afraid to scale it back (way back). The idea is to slowly build up those habits again. You’ll quickly start to build momentum and confidence when you make workouts easier. Skip the supersets and burnouts for a few weeks until you’ve earned it again. 

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Peace & Love,

Heather

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5 Ways To Rekindle Your Fitness Motivation

Excuses aren’t going to stop you if you want something bad enough. As many reasons as there are to stay home, be a couch potato, and eat like shit, you have to look at the bigger picture. Don’t sacrifice your progress for a few days of self indulgence. 

Sure, you could be doing a million other things besides get that workout in. But how are you going to feel if you make those excuses versus if you suck it up and do the work? 

When you let your excuses get the win, you might start feeling guilty and make a random appearance at the gym. However, we all know motivation leaves just as quickly as it starts. And if those excuses keep winning, it’s high time to rekindle that motivation. 

You’re definitely not alone here. I get discouraged and frustrated when appointments, travel, and stress overcomes my motivation. So, I wanted to share some tips that help me get back in the swing of things when I start to back track. 

Back To The Basics

Personally, I ask myself a few questions when I’m falling off the fitness train. How is my nutrition? Am I staying hydrated? How many hours of sleep am I getting? I usually don’t have all those components in check when I feel like I’m burning out. Maybe try tracking your calories and see if your eating more or less than you think. Take a week to practice yoga and stretch and focus on getting quality nutrition. The weight room will always be there, so prioritize taking care of your health first. 

Reset Your Why

Your fitness goals have changed if you’ve been on your health journey for a while. You might have had success with weight loss in the past, but gained some weight back. Either way, it might be time to rethink what you’re trying to achieve and why. Your motivation and reason behind your goals might be different from the start of your journey to now. Your initial goal might have been to lose a few pounds for aesthetic purposes. But maybe you’re starting to like how you feel and your new goal is to gain more energy and strength. Your training program might also have to change to match your goals. 

Give Yourself Gym Access

Sometimes you’re stuck at the airport or at the office. And your busy schedule makes it hard to not only find time, but find a gym. You can bring a heavy resistance band and a yoga mat with you to get in some movement. Practicing yoga or doing some body weight exercises are also great ways to keep active during those hectic times.It might not be your regularly scheduled workout routine, but you can at least maintain the work you’ve built. Use the space and equipment that’s available to you. I know I would be sweating if I had a set of stairs around! 

Spice Up Your Routine

Boredom is a huge reason why people don’t stick to their routine. I like to focus on progressive overload, but doing the same workouts every week can feel monotonous. I like to change up my exercises every 4 weeks. Dumbbells are my weapon of choice, however I throw in barbell and bodyweight exercises to keep my muscles guessing. If you do a lot of cardio, add some resistance training. And if you lift, you should definitely be doing yoga. 

Too Busy? Make Time 

Wake up. Go to work. Come home. Make dinner. Go to sleep. Repeat. It probably seems like you can’t fit any more time in your schedule. But wait. You’re telling me that you don’t have time for a 20 minute workout, but you have time for an hour of social media? I know some of you might rely on social media to make your income. But if you’re willing to invest your time in your business, you should be doing the same for your health. What good are you to your company if you’re not healthy? You’ll never find time to take care of yourself. The object is to make time. Squeeze in some stretches in the morning. Take a 20 minute walk around your neighborhood when you get home (before you even walk in the door). Make healthy meals and snacks ahead of time so you’re less likely to stop for fast food. If you have time to browse on Instagram and go to McDonald’s, you have time to exercise and eat right. . 

How will you get back into your fitness routine? 

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Peace & Love,

Heather

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5 Things I Wished I Knew Before I Started My Fitness Journey

my fitness journey

5 Things I Wish I Knew Before Starting My Fitness Journey

 

 

If you think that living a healthy life should be easy, you couldn’t be more wrong. Of course I’m not trying to deter or scare you away from developing a healthy lifestyle. However, I do want you to have a realistic expectation when it comes to starting your fitness journey. When you convince yourself that something should be easy, you tend to persuade yourself to quit when it isn’t easy. There are times in life when your work schedule or personal life will make it harder to keep up with your healthy lifestyle. Believe me, I have made some mistakes along my health journey and assumed that it would be a piece of cake too. Here are some things I wish I would have known when I started my journey.

 

Low Calorie Diets Do Not Work

About 2 years ago I started noticing a few extra pounds. I thought it made sense to reduce the amount of calories I ate. The problem here is that when you’re on such a restrictive diet, your body starts to use muscle protein as energy. Muscle speeds up your metabolism. So, the less muscle mass you have, the harder weight loss will be. Low calorie diets especially don’t work when train. All of your hard work in the gym will be for nothing since your body will essentially be breaking down muscle. I promise food is not the enemy. The enemy is you not fueling your body. Speaking of food for fuel, if you want to try out the most recent easy recipe on my channel, go ahead and click here.

 

 

Other People Might Not Join Your Fit Life

You know your loved ones will always support you, but that doesn’t mean they are going to stop eating McDonald’s and clear out the sweets in the pantry. Needless to say there will probably be plenty of temptations around you. Your friends and family may not see health as a priority like you and that’s okay. You can’t control another person’s thoughts or actions. The best thing you can do is educate them on why you want to live a healthier life. Remember you are on this journey for you.

You only get one life, so live it for you.

 

 

Motivation Comes & Goes (You Will Mess Up)

You are not going to feel motivated to wake up in the wee hours of the morning or late at night after work. Of course, some days are better than others. Personally, I have to dig deep within me to find motivation 4 out of the 5 days I workout. It’s easy to persuade yourself that you could do something better with your time. But in reality, you really can’t. Unless you’re spending time with loved ones, or (something funny) Exercise and eating right is the greatest thing you could give to yourself.

And don’t worry, motivation won’t be the only thing standing in your way. Life happens and will throw you curve balls all day long. Maybe you have to help out a friend instead of going to the gym. Or what if you give in to those sugary cravings? Just as sure as life happens, life moves on. With that being said, you’re going to mess up and that’s okay. No one is perfect, but it’s the point that you are giving it your 100% effort to make that beautiful, foxy change.

 

 

There Are Different Ways To Live Fit

When I started my fitness journey, I knew there were other ways to exercise and eat right, but I really didn’t venture out. I played sports in high school, but after that was over, it was up to me to find physical activity. So, I started running a few times a week. It was free and I could let my dogs get some exercise. Soon enough, what little fat I did have came right off. Strangely, I was doing all this work and for some reason I wasn’t liking how my body looked.Then I found weight lifting and the rest is history. The point is there are so many ways to exercise, eat right, and rest. My advice is to try everything!

 

 

Don’t Try Everything At Once

I know you are super pumped and motivated when you start your journey. But as I mentioned before, this energy will come and go. That’s why it’s so important to create and build healthy habits in the beginning. Before you dive right in, try taking baby steps first. Start by assessing where you are now. How is your mental state? Are you stressed out a lot? If so, maybe you need to focus on practicing meditation and take some time for you. Does your diet consist of healthy whole foods or fast food? Are you drinking enough water? Then, maybe you should focus on your nutrition. The point is, don’t feel like you have to eat right, exercise, and rest in a perfect balance in the beginning. It is all a learning process and by slowly introducing these aspects in your life, you will set yourself up for success.

 

 

What is one thing you wish you knew before you got started on your journey?   

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Peace & Love,

Heather

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