Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Life can sometimes throw us off our regular routines, especially when unexpected events or exciting opportunities arise. Whether it’s a long trip, a hectic period at work, or an unexpected illness, these moments can disrupt even the most dedicated fitness habits. The gym, once a part of your routine, can suddenly feel like a distant memory.
After a break, getting back into a healthy routine can feel overwhelming, particularly when it comes to restarting a gym habit. This week, one of our members is navigating this exact situation after an extended trip and some unexpected setbacks. Here’s their story:
“Hey Coach Darren, I just got back from a 6-week trip where I traveled through multiple countries. Between jet lag, work catch-up, and getting sick when I got back, I haven’t managed to start working out again, and it’s been two weeks!
I’ve been feeling really guilty about not restarting my routine, and I’m worried that I’ve lost a lot of progress. I want to restart my healthy lifestyle and get back to my gym routine, but I’m finding it really hard to motivate myself or find time.
How do I progressively, but successfully, get back to my old habits without feeling overwhelmed?”
That’s a great question, and it’s something many of us face after a long break from the gym. Rebuilding your routine can feel challenging, but with the right approach, you can ease back into it without feeling overwhelmed:
Start with Short, Manageable Workouts (and Be Kind to Yourself): After a long break, it’s natural to want to dive back into your previous workout routine right away. However, your body might not be ready for the same intensity just yet.
The gym can feel intimidating when you’re restarting, so instead of overwhelming yourself, start with shorter, more manageable sessions. Your FitTRAC coaches can provide you with 20-30 minutes of lower intensity workouts, such as body-weight core movements, stretching, or a joint-friendly strength training workout that will get your body moving again.
Remember, it’s better to ease in and progress slowly rather than risk injury or burnout. Consistency over intensity is key at this stage.
Set a Schedule and Prioritize Your Gym Time: Finding time for the gym after being out of your routine for a while can feel impossible, especially when you’re catching up on work. Block out dedicated gym time in your calendar, even if it’s just 2-3 days a week to start.
Treat this as a non-negotiable appointment with yourself. If you’re feeling overwhelmed with time, focus on efficient, full-body workouts that give you maximum benefits in a shorter time frame.
Prioritizing yourself and your gym routine will help your body and mind readjust more quickly.
Focus on Progress, Not Perfection: It’s easy to feel frustrated if you’re not immediately back to your pre-break performance, but focus on progress instead of perfection.
After a long break, your strength and endurance may take some time to build up again, but that’s normal! Celebrate small wins, like completing a workout or simply showing up to the gym, as these steps will keep you motivated and help you gradually get back to where you were.
Your gym journey is a marathon, not a sprint, so give yourself the time you need to succeed.
IGetting back into a gym routine after a long break is all about being patient and consistent. By starting small, setting a realistic schedule, and focusing on progress, you’ll find yourself building back momentum in no time. Remember, the hardest part is often just showing up!
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.