How to Start Back Up After a “Break”

Helllllooooo Webernets!

Disclaimer: I’m very hyper today, so enjoy this rather obnoxiously bouncy post.

Today I’m going to give some insight and recommendations for those of you that have taken a little “break” on fitness and wish to get back in the game. I wanted to post this NOW, as I know the holidays are coming up and it’s an ideal time to get active(er).

Why? Because you have vacation time, and probably a lot of stress around the holidays. Also, most gyms stay open now even until Christmas eve. Furthermore, there is always your living room, local climbing gym (*cough* www.grandriverrocks.com), or a good old side walk to get you going.

Tip #1: Don’t Self Talk Your Way into De-motiviation

Before embarking on any fitness goal or plan I’d like you do something, if not for you, for me! Please accept that’s a) it’s ok you haven’t been as active as you’d like, b) remind yourself you’re human and not perfect and, c) tomorrow is another day.

Most people think being hard on themselves will finally get them active again. If you do this to yourself, let me ask you, how is this tactic working for you? Do you feel motivated and optimistic? In my experience, beating yourself up about how awful you are for “falling off the wagon” (I hate that term by the way) is the #1 way to sabotage yourself into being de-motivated to be physically active.

Some familiar terms I often hear are...

1. 1   I used to be able to do or I used to do *insert activity of interest here*, I have really just fallen off the wagon. 
2.   I used to be so strong, I’m so weak now (everyone knows social comparison is bad, why are you doing it with your previous self?) 
3.   I’m so fat and out of shape, I just wish I hadn’t of stopped working out 4 months ago, I just go so busy!

You get the idea. Instead, stop yourself when you hear this crap in your head AND coming out of your mouth when you’re talking to people. Despite what you believe it’s de-motivating.

Instead, replace some of the “debby downer” talk with positive self talk. For example, 

1.   I’m so excited to start doing *insert activity of interest here* this week! 
2.    I’m going to do a), b), and c) to get stronger....period
3. You know what would be fun, trying a *insert awesome type of exercise here* class over December, maybe I’ll ask my friend Robyn to join me.

Now this is easier said than done. I’m REALLY bad with negative self talk, so I know how hard it is to change this. However, simply being aware of it can do a world of difference.

Tip 2: Don’t Do a Triathlon Tomorrow

Ok, this is a bit of an over-exaggeration, but I find it’s a typical trap people fall into. They go from nothing to a body building program overnight.

If you say, “Ok, on Monday I’m going to start eating 5 healthy meals a day, no more beer, cardio 4 days a week and resistance 2 days a week”.... ya buddy, that’s gonna go well.

I don’t mean to sound condescending. I’m trying to lightheartly point out how ridiculous this logic is. It usually stems from our “all or nothing” thinking that is rampant in our society (e.g., the biggest loser mentality).

Instead, set an obtainable, reasonable, and (preferably) fun fitness goal for the next 2 weeks, no more, no less. If 2 weeks is too much, do 1 week, if 1 week is too much, do the next 3 days (you get the idea).. but DON’T go over 2 weeks. 

Once you meet your two week goal, make the next 2 weeks bigger. If you don’t meet your goal, no big deal (see point #1), try to set a lower goal for the next 2 weeks and try again. The point is to not see yourself as a failure if you don’t reach your two week goal.

In my opinion, if you go from nothing to something, you’re ahead of the game.

I personally like to use fitness classes as good short term goals. That’s because they are there, and you don’t have to think, you just show up. For example, over the next two weeks I’m going to go to that spin class Monday and Wednesday at 5pm...nothing else, if you do more awesomness!

Tip #3: Tell Your Mother, Your Brother, Your Cousin, and Your Dog

This is a really effective way to motivate you to start something new. Tell everyone you’re going to do it. There is actually research on this topic, which generally states when people make their behaviour change, or in this case, adoption public, they are more likely to do it.

Now don’t tell your condescending friend Susie (I don’t actually have a mean friend Susie, it’s just the first name that popped into my head) that you’re going to do yoga 2 times a week for the next two weeks, as these toxic people (or sabotage-ers) may de-motivate you. Instead seek out and tell people you know are batting for you. An alternative is to annoy everyone on facebook (they’ll get over it).

If you don’t have anyone, tell me (byntraining@gmail.com), I would love to help you stay motivated.

You can take this one step further by telling your friends to check up on you (in a positive, uplifting, non judgmental way of course) or better yet, make them do it with you. You know Susie wants to try yoga..

Tip #4: Plan for Life

This is probably the most important point (in my opinion) to ensure that you continue exercising after “life” happens to you. My rule of thumb is to plan for 6 weeks off a year, kind of like a vacation from work.

Why? Think back to the last time you stopped running, going to your bootcamp, yoga class, walking regularly ect... What stopped you? In my experience it’s usually one of the following three..

1.       You got the sickness (flu, cold, plague)

2.       You became busy (exams, crunch at work, childrens, growing a movember stache)

3.       You got hurt (sprained ankle, pulled muscle, breakup)

So when this stuff happens, say to yourself. Ok, this is part of my 6 weeks off a year. I like to lump them into blocks of 2 weeks, because usually the stuff that happens to you lasts that long.

If it’s lasts longer, add on more weeks. If you go over 6 weeks in a year, who cares? As long as you don’t tell yourself you suck, you’re a failure, and you can’t start up again you’re golden.

So I hope this was motivating, or at least, entertaining.

If this is an area you are currently struggling with and you find these tips won’t work for you, or if you’d like elaboration please don’t hesitate to send me an email!

As always, questions and comments are appreciated! No one has been commenting and it makes me sad, angry, and confused...... not really (ok maybe a little).

Stay Strong

~Byn <3

Now go walk or something...