6 Tips to Get Back Into Fitness After Taking Time Off

I'm a pretty restless person and I like to switch things up often, especially when it comes to my physical activity. I join gyms and leave gyms like it's my day job. If gym connoisseurs were a thing, I'd be one. My most recent leave was back in April from Orange Theory Fitness (I think I'm going to write an entire post on my experience with OTF, because it was a really interested aspect of my life for a while). From there, I took to outdoor running. So in other words, I was out of the gym (aka no strength training) for almost three months, until I started back up at the YMCA in June (fourth time re-joining. I stick with them because I can come and go as I please). 

Since I've taken breaks from the gym before, I've gotten used to the process of easing back into it. I say it takes almost a month for me to fully get into the swing of things again. Meaning, showing up five times a week for at least an hour, decreased fatigue, and increased patience/determination. A month sounds like a long time, but I've done it before where I jump back in full throttle and the results are painstaking and disappointing because I wind up tired, unmotivated, and annoyed with my performance.

These are my tips on setting yourself up for success when getting back into fitness after taking time off:

1. Take it slow

Take it slow and test the waters. Start by going two or three times a week for 45 mins to one hour at a time. Figure out what days and times of day work best for your schedule, and be mindful of how your body is feeling as you go. Don't pressure yourself to get back to the gym five nights a week for 1.5 hours a night right away. In doing that, you're asking yourself to completely overhaul your schedule, routines, and energy. Making such an abrupt change could possibly lead to disappointment when you find yourself missing a day due to exhaustion or scheduling issues. When we get disappointed, that's when we tend to surrender to failure and believe we can't do it at all. 

2. Don't focus on the calories 

One big mistake is focussing on calories ingested versus calories burned which are reflected on the cardio machines or your Fitbit. You can drive yourself mad, overexert yourself, or under-eat. My tip is to focus on distance or time. Each week try to beat your mile by .5 or flights of stairs by 10 flights. It's so much more satisfying to accomplish milestones this way than to try to beat calories burned. 

3. Schedule time for it

Don't let exercise be a "if I have time for it at the end of the day" or "I'll see how I feel in the morning" event. Put it in your schedule, get there on time, and stay for the full duration that you said you would. My trick is that I set myself up for success by promising myself I'll stick around for at least 45 minutes. I end up exceeding that time most nights, et voila, gratification and motivation!

4. Fuel your body and mind

Making the change to get back into fitness will obviously affect your muscles, bones, energy, brain etc. The sooner you see the results you want, rather it be running longer without losing your breath or noticing definition in your shoulders, the easier it is to stay on track. You will see results faster when all aspects of your life are aligned with the same goal; so eat well, sleep well, think positively and the results won't be delayed.  

5. Try new things and find what you LIKE

If you flip-flop between exercising regularly and then quitting for a while, maybe it's because you aren't enjoying yourself. If you don't like to run, don't run. If you like to Zumba, Zumba your ass off. Try as many new things as possible to figure out what will make you look forward to exercising. Don't focus too much on finding the quickest exercise avenues to weight loss or muscle gain, fitness is all about evolving. What might seem impossible or not enjoyable now, such as CrossFit, might be a natural next step once you get your momentum going.

6. Find the right clothes

Find exercise outfits that makes you feel great! It has to be comfortable and something that you like to see yourself in, 'cause if you exercise at a gym, good luck avoiding a mirror. I have spent many a gym date wearing a dumpy t-shirt  or too-tight leggings, only to find myself irritable and uncomfortable, ending my workout sooner than planned.

Try to keep in mind that any amount of exercise you do is better than not doing any at all. Be proud of every effort you make in your on-going journey to health. Don't focus on the scale or what you see in the mirror. Focus on being strong, able bodied and mentally healthy, that's when you begin to see results.  

Figure out what keeps you motivated, and keep your eye on it!  

Lynn