You got out of the habit. you didn’t mean to. Many things , including Covid caused our lives to come to a screeching halt. Gyms closed, classes cancelled, the kids home all the time. Your schedule and daily routine all together hijacked. Likely your health and fitness goals took a backseat for the last several months.
Getting back on track can be frustrating and feel impossible. Below are a few simple ideas to get you pointed back in the right direction. You can apply one or all these ideas to your lifestyle. Remember to ease yourself back in. You don’t want to add injury or extra stress, so take your time getting started. There is an abnormal amount of pressure facing us this year as we try to return to normalcy.
You may be feeling sluggish, low and unmotivated. You know you want to avoid putting on the extra pounds this holiday season.
Begin with simple actions like walking, eating whole foods and asking for help. Each of these things can help you get back on track. Whether you do one or all, these simple ideas can help you start building your healthy habits back up.
Walking
Walking is accessible for most people, most of the time. Prioritize walking outside and then inside when outdoors is no longer an option. Not only does walking help to stimulate your heart, it helps promote a healthy mental state. Movement has been proven to help make your immune system stronger. And when done on a consistent basis it can help to reduce body fat and illicit a feeling of accomplishment.
Keep it simple. Start walking 3 x week, alternating days when possible, 20 min to start, walk with purpose but not pain. Encourage yourself to slowly start adding time, distance or intensity after the 3 x’s a week for 3 weeks. New activity can help you sleep deeper and get up earlier, with more energy.
Eating whole foods
Eat whole foods first and often. Think about foods that you can identify with ease. Look for foods that don’t need an ingredients label. Or foods that would go bad if they sat on the counter for a few hours or days. Consider nutrition first, not weight loss.
Eat vegetables first, then lean proteins, last carbs. This way you don’t have to say no to treats every time. Nutrition and food quality matter. By getting enough nutrients your body systems will all work better. This means that good nutrition can help regulate blood sugar and reduce weight gain. Nutrition helps support a healthy immune system and promote recovery.
You may even notice some of your cravings have gone away when your body is adequately nourished. While you may not stay away from the treats at least you know you put good nutrition in your body first.
Ask for help
It is ok to ask for help, you don’t have to do this alone. During times of change another set of hands/eyes can help you feel motivated and empowered.
Consider getting a coach, joining a class or group with people are of similar goals and mindset. A coach can help keep you accountable, give you new ideas and help you prevent getting injured. Online or in person accountability partners will help you stay consistent. Support systems are vital when you are trying to get back on track.
Recap
As I tell my clients; make it simple, go slow, be consistent. Set yourself up for success by adding times and places to define your goals. If you are going to start walking, invite a friend, pick when and where. Go earlier rather than later. Routines and schedules help keep us feel more in control of our personal situations.
If you are struggling with the whole foods idea use Google. There you can find a list of whole foods you can print out and take to the market. Look for simple recipes that include your whole foods and minimal ingredients.
Embrace simplicity in your approach to your healthier lifestyle. And don’t forget, it’s OK to ask for help!
Discovery Mode ON 