Getting Back on Track: How to Resume Your Fitness Routine after a Long Weekend

We all love long weekends - those extra days off work to relax, unwind, and indulge in some well-deserved leisure time.

However, it's not uncommon to feel a bit off-track with your fitness routine after an extended break. If you're finding it challenging to regain your motivation and get back into the swing of things, fear not! In this blog post, we'll explore some effective strategies to help you reignite your fitness routine after a long weekend or break and set yourself up for success.

1) Start with a Positive Mindset

One of the most crucial aspects of resuming your fitness routine is having a positive mindset. Embrace the fact that it's TOTALLY NORMAL to have a break from your regular exercise regimen. Avoid dwelling on any guilt or negative thoughts that might hinder your progress. Instead, focus on the positive impact your fitness routine has on your overall well-being.

2) Reflect and Reassess

Before jumping back into your fitness routine, take a moment to reflect on your goals and assess where you stand.

Remind yourself of the reasons why you started your fitness journey in the first place. Consider the progress you've made and the milestones you've achieved. Use this reflection as a source of motivation and inspiration.

3) Set Realistic Expectations - START SLOW

After a long weekend, it's essential to set realistic expectations for yourself. You might not be able to pick up exactly where you left off, and that's okay!!

Start by easing back into your routine with modified workouts or shorter sessions. Gradually increase the intensity and duration as your body adjusts. Setting attainable goals will prevent you from injury, feeling overwhelmed and increase your chances of success.

4) Plan and Prioritize

Creating a schedule or a plan for your workouts is an excellent way to reestablish your fitness routine. Set aside specific times for exercise, just as you would for any other important commitment. Treat your workout sessions as non-negotiable appointments with yourself.

You wouldn’t cancel on your doctor, dentist, tattoo artist, hair cut barber, etc. so don’t cancel on YOU!

By prioritizing fitness in your daily routine, you'll be more likely to stick to it and make consistent progress.

5) Find Your Motivation

Rediscover what motivates you and fuels your passion for fitness. It could be a desire to improve your physical health, boost your energy levels, reduce stress, or even achieve specific fitness goals in compound lift strength.

Consider incorporating new elements into your routine, such as trying different workout styles, exploring outdoor activities, or joining a fitness class.

Variety can reignite your enthusiasm and keep you engaged in the process.

6) Seek Accountability

Accountability plays a vital role in staying consistent with your fitness routine. Find a workout buddy, join a fitness group, or even enlist the help of a personal trainer.

Having someone to share your progress, challenges, and successes with can provide a significant boost of motivation.

Additionally, scheduling regular check-ins or tracking your workouts using fitness apps can help you stay accountable and committed.

7) Focus on Recovery

Getting back into your fitness routine after a break requires paying attention to your body's recovery needs. Adequate rest and recovery periods are essential for avoiding burnout and injuries.

Incorporate activities such as stretching, yoga, meditation, ice baths, massages, ect. to promote relaxation, flexibility and recovery.

Prioritize quality sleep, proper hydration, and balanced nutrition to support your overall well-being and optimize your performance.

Resuming your fitness routine after a long weekend doesn't have to be a daunting task. By adopting a positive mindset, setting realistic expectations, and incorporating the strategies outlined in this blog post, you can successfully get back on track.

Remember, consistency is key, and progress is a journey. Embrace the process, stay motivated, and enjoy the many benefits that come with an active and healthy lifestyle. You've got this!

- Coach Malek

Cardio or Weights First for Weight Loss?

When trying to lose weight, should you do cardio or do weight training first? It's a trick question. You should do them both at the same time.

I hear people say, once I lose 10-15 pounds, then I'll start lifting weights. The reason why you should do them both at the same time is for a many reasons.

Cardio is something that people like to do when they're trying to lose weight and they're fearful or of gaining weight or getting too “bulky” from weightlifting. Here are three reasons why you should do both at the same time.

Number one, it increases your BMR (Base Metabolic Rate). As you start weightlifting, as you gain more muscle, it costs you energy for your muscles to be in our body. Therefore, your BMR will increase. Therefore, the calories you burn daily, just staying in bed, will also increase. When we build muscle, we burn more calories, which makes it easier for us to lose weight.