Hi StrongHer Tribe - it's been a while since my last blog! Taking a hiatus from your routine happens—it’s a part of life. And if you took a break from your fitness routine, you absolutely can begin again. Whether it was a few weeks or a few months, the key is to start again with a plan that sets you up for success. Here’s how to reset your fitness journey in midlife:
1. Embrace Where You Are Today
Begin with Self-Compassion: It’s easy to feel guilty or frustrated about falling off track, but those feelings will keep you stuck on the "off" button. Accept where you are now, and focus on what you can do today to get back on track.
Assess Your Current Fitness Level: Before diving back in at full throttle, take note of your current fitness ability. What may have been easy before might be more challenging now, and that’s okay. This awareness will help you ease back into your routine safely.
2. Set Realistic Goals
Short-Term Wins: Create long-term goals but focus on short-term, achievable milestones. Whether it’s completing 3 workouts a week or simply getting your steps in every day, these small wins will keep you motivated.
Adjust Your Expectations: As mentioned before, you might not pick up exactly where you left off, and that’s perfectly normal. Adjust your expectations to fit your current lifestyle and fitness level, and celebrate every step forward. If the 3 miles you were able to run six months ago is too challenging right now, then work towards mastering running 2 miles.
3. Prioritize Strength Training
Focus on Muscle Building: As we age, preventing muscle loss becomes increasingly important to maintain independence. Strength training not only helps with weight management but also supports your bone health and overall strength. Start with light weights and gradually increase the intensity to continually challenge your. body.
Incorporate Functional Movements: Exercises that copy your everyday activities, like squats, lunges, and modified push-ups can help improve your mobility and prevent injuries, making your return to fitness smoother and more sustainable.
4. Remember Your Why
Discipline over Motivation: Motivation is important but it can wax and wane, whereas discipline keeps you going. Keep reminding yourself why you started your fitness journey in the first place. Whether it’s to feel stronger, have more energy, or improve your health, reconnecting with your “why” will help you stay committed when you feel tempted to give up.
Visualize Your Success: Paint a picture of how you’ll feel and what you’ll be able to do once you’re back in your groove. Keep this vision in mind to motivate you to push through when you are met with obstacles.
5. Build Consistency with Small, Achievable Habits
Start Small: Begin with manageable workout sessions and movement goals. Consistency is more important than going hard at this stage.
Create a Routine You Enjoy: Find activities that you love to include in your routine. If you don't find strength training enjoyable (yet), do something you enjoy —walking, swimming, or dancing - on your non-strength training days The more you enjoy moving your body, the more likely you are to make it a habit.
Getting back on track after a break can feel like you are starting back at one, but it is all about being patient with yourself and making fitness a sustainable part of your life again. Remember, it’s never too late to reset, refocus, and reignite your fitness journey but the sooner you restart, the sooner you'll reap the benefits!
Ready to take the first step? Look out for exciting information for my upcoming fall "Evolve" program designed to help women over 50 rebuild their strength and confidence. Let’s do this together!
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