We’ve all been there, sometimes more than we would like. Life happens, job change, kids (*disclaimer* – this is based on comments of members. Do not own any of my own currently), vacations, injury, sickness, pretty much anything that can throw off a routine can throw you off your health and fitness game.

Sometimes as coaches we mention the fitness-sickness spectrum. This is an arching spectrum that each of us falls on. On one end there is sickness and on the opposite end there is fitness, and in the middle is the idea of “wellness”. The more fit one is, the less sick he/she is. Also, the more sick one is, the less fit he/she is. We can use concrete markers to figure out our level of fitness such as body fat percentage, triglyceride levels, LDL cholesterol, blood pressure, mobility, muscle mass, etc. From those we can get an aggregate level of sickness or fitness.

Depending on the time of the year, your job, age, vacations, colds/flus, or life in general, you can end up going back and forth between different parts of the spectrum. There is no such thing as a permanent place. However, the reason I bring this is up is because when/if you fall out of the gym routine, don’t let everything go with it (i.e. diet, activity level, mobility). This will help you when you get back into your routine.

We’ve all heard the saying, “Only worry about the things you can control” right? This is a prime example of that.

  • You’ve been hitting the gym a solid 3 times a week for the past 4 weeks then all of sudden your boss calls, “We need you to head out to X for the week”. Now your routines thrown off and you might not be able to even get a workout in while you’re gone.


Fast forward 3 days, you’re home! Gym time! Crap, forgot my gym clothes at home! *drives home* Eh, that couch looks comfy. I’ll just go tomorrow. → Tomorrow → It’s Friday, I just want to go home and relax. *Relaxing* Before you know it it’s been 3 or 4 weeks and you’re averaging 1 trip to the gym a week if you’re lucky.

The Art of Getting Back Into It – this advice is designed to be supplemented for the above situation, all things similar, if you’re just starting out for the first time in a while, or if it’s your first time ever.

  1. Start on a Monday (if not Tuesday)
    1. Don’t try and start up a new routine in the middle of the week. It doesn’t work. There’s going to be too much going on and it will end up becoming forced which usually never ends up working out
  2. Don’t go all out you first day
    1. This is all too easy to do. “First day back, let’s do this!” → Next day – “can’t. move. out. of. bed.”
  3. Make a plan
    1. Pick your first day and class time, pick a back-up option in case it falls through. If you have a significant other and need to coordinate things, do that.
  4. Plan on being sore
    1. Don’t do Monday, Tuesday, Wednesday… it just doesn’t work, seen it, doesn’t work, don’t do it. Shoot for 3x a week to start, Monday, Wednesday, Friday. Or Tuesday, Thursday, Saturday. Or worst case 2x a week Monday, Thursday or Tuesday Friday. Regardless though you will be sore.
  5. Plan for recovery
    1. Your body will be sore, it’s telling you something – listen to it. It’s ok to take time off. Rome wasn’t built in a day; neither will your fitness.
  6. Set a Goal
    1. Make your goal reasonable and attainable both short term and long term. When long term, plan on interruptions and ways to work around them. Long term goals always come with speed bumps. If you need help ask a coach 🙂
  7. Have someone hold you accountable
    1. If you’re someone who is good on their own move to 8, if not we have a few suggestions
      1. Easiest one, your significant other – Tell them to stay on your ass, better yet have them join you 😀
      2. Coach – Tell a coach, “Hey, (insert True Peak Coach here) I need your help. I need you to stay on my ass to get back into a routine again!” Cool!, Awesome! Done.
      3. Friend – Find a friend that will stay on top of you, or again, better yet, join you 😀
  8. Go once over the weekend
    1. Have a plan to go over the weekend incase something comes up during the week.
    2. This is also an excellent back-up option for that extra day.
    1. Bottom line is you HAVE to make time. There is never enough time in any of our lives. With the world wide connection to each other we live in these days life never slows down. You need to make it slow down.
  10. Maintain Healthy Habits
    1. Last but not least! – Regardless of weather you’re in the gym or out, you can’t out work a bad diet. Make sure your eating habits are staying on par (we realize this is hard so if you need motivation and encouragement reach out to us 🙂 ). Any form of activity or exercise will suffice if something comes up and you can’t make it to the gym, a walk with the dog, significant other, or kids, will do or even a brief mobility session while watching TB12 win a Super Bowl (not really, that’s an exception, but you get the point). Think 1, 2, 5, and 10 years down the road.


Focus on what you can control, plan ahead, make the time, and you’ll be able to keep swaying that needle towards fitness more and more! Here’s to a healthy lifestyle! *Power Rangers, morph!*

  • Coach Sam