Blame it on it on the kids and summer vacation. Or maybe you just got too busy to think about exercise & what you were eating. Or you subscribe to the idea that vacation calories don’t count. Whatever the cause, here you are… way off track from your fitness and nutrition goals and not feeling good about any of it. Well, don’t beat yourself up, it happens to everyone. What matters now is getting back on track and staying there. 

Here are some tips and suggestions to help you get started.

  1. Don’t beat yourself up. You are not a bad person or hopeless, everyone slips up sometimes. 
  2. Only look back if it helps you move forward. Try to learn from the past so you can handle those phases of life better in the future. Try to identify the situations that trigger unhealthy behaviors, (ie: vacations, parties, work stress, family stress, etc.) and come up with a plan to handle them in a healthier way in the future. 
  3. Don’t try and fix everything at once. Be patient with yourself and recognize that if you want your health and fitness changes to become lifelong habits than you want to make these changes as positive and pleasant as possible. Trying to do too much too fast may get you results initially, but almost always ends in burnout and relapse. Further adding to the vicious cycle and ultimately damaging your resolve and belief that you can be healthy & fit. 
  4. Make drinking a gallon of water a day your new goal. Our bodies often confuse thirst for hunger or “the munchies”. Here in the desert, we are all chronically dehydrated. Start drinking more water and you will be surprised how much better you feel and how much less you eat. 
  5. Plan ahead & eat at consistent intervals. Skipping meals usually means you’ll overindulge or make less than healthy choices later. When we let ourselves get really hungry, eating eventually becomes our top priority. Everything tastes better when we’re hungry, & we usually eat way too much, too fast.  To avoid that, plan nutritious snacks for your day like fresh fruits, raw veggies, trail mix, nuts, etc.and don’t deprive yourself. Cutting out all of your favorite foods at once can lead to feelings of deprivation, followed by frustration and binging. Instead, choose healthier options: have a half-cup of low-fat frozen yogurt instead of a pint of ice cream, a bite-sized candy bar instead of a whole one. Try to make a meal plan for the week and never grocery shop hungry.
  6. Get moving. Exercise not only helps when it comes to achieving your weight loss goals but so much more. Exercise is the magic pill! Exercise can literally cure diseases like some forms of heart disease …  it helps people with arthritis… and helps people prevent and reverse depression” Says Michael Bracko, Chairman of the American College of Sports medicine’s consumer information committee. So the next time you have a long day or stressful situation instead of grabbing some unhealthy comfort food or drinks,  hit the gym! You will feel better physically and mentally every time. And Bonus! Building muscle increases your metabolism! Think burning more calories while you sleep! Yes, please.  
  7. Find an accountability buddy. This time of year almost everyone is in the same boat, trying to get back on track. So why not do it together? Talking about your goals and encouraging each other along the way will help keep you both on track and more likely to succeed. 
  8. Do something different. Albert Einstein is credited with saying, “The definition of insanity is doing the same thing over and over again, but expecting different results.” I’m not saying you’re insane, ha, but if we want a different result we have to do things differently. So shake up your routine and do something new like; Join a new gym.
    MIXFIT Phoenix is a great place to get back on track and get lots of support and encouragement along the way.