My 5 Steps To Getting Back On Track

Everyone starts their health and fitness journey determined to form new habits and create a consistent lifestyle. The truth is though, just because we aim for perfection, doesn’t mean it’s attainable! 

Trust me, Queen - everyone (yes, myself included!) falls off the wagon from time to time. Sometimes, it’s just due to a busy work schedule and lasts a mere few days. Other times, life gets absolutely crazy, and you wake up one day struggling to remember when was the last time you picked up some dumbbells at home or went to the gym. 

Once the realisation strikes, it can be incredibly difficult to get back on track! But don’t stress and repeat after me: you are not alone, and you’ve got dis’! 💪

Today, I wanted to share with you how I get back on track if I happen to lose my routine! Keep reading to find out what systems you need to put in place to find your motto again, and discover my tried and tested tips and tricks for maintaining your routine.

Keep it simple

No matter how long you’ve been off the wagon, it’s very likely that you feel overwhelmed by the very idea of getting back into your fitness regime!

I want you to take a deep breath and remember how far you’ve come already. You’ve done it before - and you can most definitely do it again! 

I find that most people overcomplicate the process, which is certainly not helpful. Instead, I like keeping it short and sweet, and always take the following 5 simple steps to get me back on track:

  1. Assess NUTRITION
  2. Plan TRAINING SCHEDULE
  3. Work on SLEEP ROUTINE
  4. Drink plenty of WATER
  5. Account for MOVEMENT

Hot Tip 🔥: I always remember these by using a little mnemonic: NEVER TRUST SOMEONE WITHOUT MANNERS! 😉

Step 1: Assess Nutrition

Nutrition is always my first priority when getting back on track - and for many people, it’s also the hardest part of the checklist! After all, training will take 90 minutes or under on most days - whereas nutrition is something you need to keep considering constantly. 

I don’t always track my foods, but when getting back into the groove, I definitely prefer being a bit more consistent with this. 

My main focus is hitting my calories, closely followed by consistent daily protein intake. Calories are king 👑, as your energy balance is what ultimately determines the way your physique is going to be changing. Protein intake is incredibly important too when you’re performing intense workouts, as it ensures muscle preservation, growth and recovery. When it comes to carbs and fats, it’s totally fine to be more flexible - so long as you’re still having adequate amounts of both! 

I often get asked what my nutritional targets are - you can find my current ones below! Of course, everyone’s needs are different, so just providing them as an example of my intake.

  • On most days, my split is close to 1885 calories, 130 g protein, 210 g carbs and 55 g fats.
  • I also implement a “high calorie day”, where my split works out as 2900 calories, 130 g protein, 415 g carbs and 80 g fats.

Once the targets are determined, I map out my meals in a tracking app, such as the BBR Food Journal.

All that’s left once the meals are planned is doing my grocery shopping! I prefer doing bigger shops, getting at least 4 days worth of food at once.

Hot Tip 🔥: I usually follow the same Meal Guide for at least a week! As many of my amazing clients, I have a very busy lifestyle and struggle to factor in daily cooking or shopping. Instead, I find that prepping my meals and ingredients a few days in advance. This really helps me stay consistent without overthinking my routine.

Step 2: Plan Training Schedule

The secret to fitting training into a busy lifestyle is scheduling it in - just like you would add an important meeting to a calendar! If it’s not scheduled, your brain will not “register” your workout as a priority, and “I’ll do it later” will soon become a perpetual cycle of skipping sessions.

Hot Tip 🔥: Don’t over-commit! There’s a big difference between setting ambitious goals and setting yourself up for failure by putting too much on your plate. Be realistic - plan something you can stick to consistently!

When planning my training schedule, I ask myself the following questions:

  • “How many sessions per week can I do?”
  • “When am I going to train?” 
  • “What is my current training focus?”

You want to know exactly at what time you’re going to set up your workout, how many sets and reps and of which exercises you’re going to do, and what equipment you’ll need to have ready. 

Of course, allow yourself to be flexible and have exercise swaps ready (for example, if someone is hogging the only squat rack in your gym, use dumbbells instead). Having a clear back up plan is also part of the plan. Perfection does not exist, accept it and do what you can!

We’re here to WERK! 

Here’s a sample training plan that I have been adhering to recently:

 

Step 3: Work On Sleep Routine

Sleep is one of the MOST underrated tools when it comes to health and fitness! 🌙

But as much as most of us know just how important it is to have a great sleep routine, many don’t give sleep hygiene the attention it truly deserves. As a result, everything - from general health to exercise performance and cognitive functioning - starts to suffer once chronic lack of nighttime rest accumulates.

Want to develop a better sleep routine? Here are my Hot Tips 🔥: 

  • Keep your sleep schedule consistent - this means going to bed and waking up roughly at the same time each day! Yes - even on weekends, but fear not! Once you’re used to the schedule, your biological clock will adjust and you will want to hop out of bed naturally at your set time, before the alarm goes off. ⏰
  • Have a “wind down” routine. At least 30-60 minutes before bedtime, put gadgets aside and start winding down - whether it means doing a short meditation, reading a relaxing book or listening to a sleep story (there are many apps for that - just don’t look at the screen). Still tossing and turning? Focus on your breathing, and let the thoughts pass by while you’re drifting to sleep. 😴 And speaking of your mind...
  • Avoid anything that keeps your thoughts buzzing! You are much better off handling any issues in the morning, well-rested and focused. 💡

Step 4: Drink Plenty Of Water

Every cell, tissue and organ in your body needs water - being that to maintain temperature, transport nutrients, remove waste, or lubricate joints. 

To put this in perspective, water makes up 85% of our brain, 80% of our blood and 75% of our muscles - so staying hydrated is not optional! 

For most women living in temperate climates, about 2.7 liters of fluids a day is a great goal. You don’t have to get all of it from plain water - but if you choose other beverages, ensure you’re not overloading yourself with caffeine throughout the day, and are accounting for any additional calories coming from your drinks.

Eating foods with high water content can also help reach your hydration goals - whether it’s a few slices of watermelon or a warm bowl of soup.

Hot Tip 🔥: Get a BIG water bottle (that holds 2-2.5 L ideally), and aim to drink most of it by 3 pm to ensure you’re sufficiently hydrated.

Step 5: Account For Movement

This is especially important if you’re someone like me, and has an overall sedentary job outside of my workouts!

Structured exercise is amazing and healthy, but it’s important to make conscious effort to also move more throughout the day, as it really contributes to your overall well being, as well as  your energy balance

Some prefer tracking steps, while I personally just aim for 45-60 mins of movement per day - whatever motivates you! Here’s my current movement schedule 💃:

Conclusion

Falling off the wagon happens to the best of us - so don’t beat yourself up! Remember that it’s YOU who truly holds the power to get back on track and build new habits. I hope my tips helped - and I mean it when I say that I BELIEVE IN YOU!

Thank you so much for reading this blog - here is a BONUS EXCLUSIVE VIDEO for you where I share even more tips on getting back on track 😘

Much love,
Rach