It is going to happen. You are going to “fall off the wagon” occasionally due to special events, vacations, lack of motivation, someone or something in your life sabotaging your efforts . . . When it does happen, there are a number of things you can do to get back on track with your health and fitness program. Here are a few things to remember that can help you get back on track or prevent the train from derailing.
Remember, You are Only Human – Only cyborgs sent from the future can exercise 7 days a week, eat perfect every day, take their vitamins and still have enough time to have a life. You are only human. It’s all about having the right balance of exercise and healthy habits, and the reality is, you are going to slip up every now and then. The difference is getting back in there and making the best of things even when you don’t have the energy or desire.
Set Your Goals and Reassess Them Constantly. Having physical fitness goals, especially concrete ones, will help you stay motivated. Your goals should be very specific and realistic. If you have a weight loss goal, it is not realistic to lose more than 2lbs per week. It may be possible but not realistic. Be specific with your goals, saying "I want to lose seven pounds" or "I want to be able to run two miles" or “I want to go to the gym twice this week”. Finally, write your goals down, and keep track of how you're doing. Set new goals once you have achieved the first set.
Try Something New. If you get bored with the same routine, try a new hobby or sport. Dancing, tai chi, hiking or a pick-up game of basketball can change your perspective and get your heart rate up. These type of activities can also tie in a social aspect that can help you stay committed for the long haul.
No Matter What, Do Something. Some people will miss one class or a workout and completely fall off the wagon. Give yourself a break! We all have days when we don’t want to exercise. Rather than your full workout, take a brisk 15-minute walk, play Frisbee with friends, or try gardening. At least you are doing something, and something is a lot better than nothing. Reward yourself for doing a good job. Just move around, you don't have to be in the gym all the time to have a fit lifestyle!
Give Yourself Some Credit. Self-validation can go a long way. You may be getting tired of doing your exercise regime or starting to yo-yo through the program but give yourself some credit. If you have seen results, focus on how you used to feel and how much better you feel now. If you haven’t seen results yet, keep your head up and focus on how good you could feel if you just did something. Everyone feels better about themselves after they exercise so take advantage.
Distract Yourself. Especially for beginners who have always avoided athletics, exercise can feel tedious. Listening to music or books on tape while you work out can keep your mind engaged while your body does the work. Most gyms have TV’s that you can watch while working out. Try going to the gym to watch your favorite show from the treadmill rather than the couch.
Get a Workout Buddy. Having a partner can help you stay with an exercise program when you might otherwise take the day off or cheat a little. On the days that you don’t want to workout your buddy might have more energy and visa versa. A workout buddy can help keep you accountable which may be the extra push to get you motivated. It may be easy to quit yourself but hard to quit on your buddy.
Know Your Enemies. You have to identify the things that keep you from working out and avoid them like the plague. Some people lose workout momentum on holidays and others do too much and have to take time to recover from muscle strains. Knowing these things in advance can help you better plan around or avoid them all together.
Work Exercise into Your Daily Life: A healthy lifestyle doesn’t happen by accident. You have to make it a part of your everyday life in some way, shape or form. Do things to help like, taking the stairs or arrive early at work to park further away and walk. How many times do you circle the parking lot at the gym to find a spot that’s close? The little things can go a long way.
Talk to Yourself and Everyone Around You. A little personal pep talk can make the difference between a skipped weight lifting session and a terrific workout. Telling others what your fitness goals are can be a great way to hold yourself accountable. If you are serious about what you want then tell the world. Talk about your goals and encourage your friends and family to talk about theirs.
