So, you “fell off the wagon,” now what?

So you’ve fallen “off the wagon” and are stuck asking yourself “now what?” Read on for some actionable tips to get you back in your groove.

I’ve spoken with multiple people over the last few weeks and they’ve all echoed the same sentiments…they’re lacking motivation, they’ve fallen out of a routine and need to get back “on track.” You know how it goes. And look, I get it. I’m technically a fitness professional, and I have a lot of friends who are as well, and guess what? We all feel the same some days too.

Today I’m going to share with you some examples + ideas for you to get you back into a routine that works for you. It is important to note – fitness is DIFFERENT FOR EVERYONE. Find what works for YOU. And please, don’t compare your fitness to someone else’s!

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3 Tips for Getting Back into a Fitness Routine:

1.) Create a schedule and hang it somewhere where you can see it.

I want you to GET SPECIFIC. And not “I’m going to run Monday and Thursday.” I’m talking SPECIFIC. I will run a 3 mile loop in my neighborhood at 9:00am on Monday. I will run 4 miles at the park at 7:00pm on Thursday. Make it specific. Print out a calendar, write the schedule out, physically cross it off when you’re done and make sure it’s hanging somewhere you HAVE to look at it. I learned from James Clear (author of Atomic Habits – highly recommend) that on average it takes around 2 months to build a habit, but can take up to 8 months! If you want exercise to become habit, or routine in your life – we need to find ways to stick with it for at least 2-4 months. (Which hey, there’s about 4 months left in 2020…what an ideal time to work on this new habit).

Plus, after 2 months of consistent movement, you will FEEL better. You’ll notice a difference in your mental and physical health, ideally propelling your forward with this new habit.

2.) Find an accountability partner.

Even if you’re not working out together – tell this person your schedule – maybe you and your BFF who lives 5 hours away are both planning to run on Monday. Follow up with each other and make sure it happened. Or, ask a friend to help hold you accountable for your goal (bonus points if they’re also trying to reach a goal and you help them stay on track for theirs). If possible, meet a friend to workout – or sign up for the same (outdoor bc COVID) class! My friends have joined me at IMPACT this summer as well as done parking lot yoga. Depending on the person, accountability can play a huge role in success – don’t be afraid to ask someone to help support you.

Accountability is part of the reason I love having a coach. Even though I’m capable of doing it myself, Annie programs all my lifts – and makes them more challenging than I would. In addition, I know she’s checking to make sure I completed them. So if I skip a week, not only do I know, but she knows.

3.) Rewards? (Incentives?) Sure, why not.

Make your calendar, set your schedule, find your friend and choose a reward for when you accomplish your goal. Could be fitness related (new gear), but doesn’t have to be. Choose something that excites you, and put it in your calendar. Maybe your goal is to exercise 3x/week for one month. Decide on your reward, and write it down on the calendar at the end of the month. You can do this for a few months, but ideally, rewards are only being used to get your back into your habit or routine.

Anyway, those are 3 of my tips to help you get back into it. I know it can be challenging but if you’re feeling motivated, make that calendar NOW, reach out to a friend and simply START. Get your momentum moving in the right way…starting is the hardest part!

If you have any great tips let me know in the comments below!
xo, Maddy