The journey of life is unexpected at times and full of twists and turns. Perhaps you were once an avid gym-goer or a fitness enthusiast, but then your priorities shifted because you got that new amazing job as a remote worker abroad, or because you brought another life into this world. Hey, it’s alright, that’s perfectly normal – but now’s the time to get back in shape. It might seem like a daunting task at first, after all where do you begin, what’s your goal, and how do you squeeze a training routine into your packed schedule?
Relax, breathe, and understand that fitness is here to help you lead a healthier life, and that there’s nothing you won’t be able to achieve with some planning and preparation. With that in mind, here are five simple yet powerful ways to get back to training no matter how long of a break you’ve had.
Create a Training Schedule you Can Stick with
One of the first mistakes that people make when they decide to get back into the fitness lifestyle is that they push themselves too hard, way too early. This is a recipe for disaster, because the worst thing you can do for your body, as well as your motivation and self-esteem is to set the bar too high in those first few months. Remember, you might have the heart for it, but you no longer have the body that can withstand the pressure, so you need to ease yourself into it.
The most important thing is to devise a viable exercise schedule and come up with a workout split that works for you. Try to create the ultimate full body workout for you and your needs specifically, something that you can squeeze in no matter how busy you are, and that you can uphold over the long term. Because remember, consistency is way more important than intensity.
Get your Nutrition Back on Point
No matter the sport you choose, whether you’re hiking in the mountains on the weekends, or if you’re hitting the gym on a daily basis, you can’t hope to stay consistent if you don’t fuel your body with the right foods. Nutrition is one of the key elements of a thriving fitness lifestyle because choosing the right food sources gives your body the energy it needs to withstand rigorous training, and the nutrients it needs to rebuild afterward.
When you eat healthily, you feel healthy throughout the day, and most importantly, you feel motivated to work out. So, be sure to tidy up your nutrition before getting back to training, and stick to home-cooked, healthy meals consisting of wholesome protein sources like lean meats, eggs, and dairy, fish, as well as hearty vegetables. Complement a protein-rich diet with healthy fats from olive oil, avocados, and various nuts and seeds, and be sure to get enough carbohydrates in to support energy production.
Don’t Burn Out During Training
One of the biggest challenges is to stay energized during training when you’re just getting back into the groove. During this adjustment period, you might feel like you’re losing too much energy too quickly, which is why it is a good idea to sip on an intra-workout drink such as a HydroBCAA supplement that has everything you need to maintain energy levels, prevent muscle fatigue, and stay hydrated until the job gets done. While it is important that you don’t push yourself too hard, it’s also important that you don’t abandon your workout midway just because you got tired.
You need to be consistent with your training split, and intra-workout nutrition might be the best way to do that. You can also get a cup of pick-me-up java before training to stifle fatigue if you’re working out early in the morning or if you’re hitting the gym immediately after work.
Spend Time on Warm-Ups and Cool-Downs
Another common mistake people make is that they’re not serious about warm-ups and cool-downs. If you want to avoid injury over the long term, and if you want to get back into the fitness lifestyle as quickly as you can, then you need to have a proper warm-up routine that will prep your mind and your body for the challenge ahead – which will allow you to have an amazingly productive session.
Likewise, one of the best fitness hacks you should stick to is spend at least ten minutes cooling down. Don’t just rush out of the gym, instead, spend some time doing flexibility and mobility work, in order to promote blood flow, prevent cramps, and minimize muscle soreness.
And finally, one of the best self-care tips for busy moms and anyone who is generally busy but wants to get back into fitness is to simply prioritize sleep. Sleep is the ultimate natural healer, and it helps rejuvenate your mind and your body, and re-energize you just in time for the challenges that the new day brings. When you commit to going to bed at the same time every night, and when you commit to sleeping a solid eight-hour cycle, you will be able to uphold your daily routine with ease. Prioritize sleep, and there’s nothing you won’t be able to accomplish.
Getting back into the fitness groove might seem like a daunting task if you’ve been out of it for a while, but that mustn’t stop you. Use these tips to become a fitness enthusiast once more and set the stage for a healthy and thriving future.