Monday, July 18, 2016

Getting Back On Track When You Have Strayed From Your Plan

We have all been there......We set out with the best plan of action to reach our health and fitness goals, execute it with precision and dedication and something comes up and knocks us off course. There are always going to be times when we stray from our plan but that doesn't mean all hope is lost. Getting back on track when we have strayed from our plan can be fairly easy to fix. Listed below are a few tips on how to identify pitfalls and ways to stay motivated when those pitfalls come to stay on plan.



  1. Snack Attacks: One of the biggest pitfalls to diet success is snack attacks. Snacks are a tough obstacle to get around. There are so many temptations every where we look. The best plan to beat out the snack attack and get back on track is to be prepared and utilize meal prep as our ally. Being prepared and already having things ready to munch on when a snack attack hits is the best offense. Meal prepping doesn't have to be a huge task. It could simply mean taking 20 minutes one day a week to cut up some fruits and vegetables and put them in containers for easy access. Doing this one simple thing can help out dramatically in getting back on track.
  2. Meal Planning: Planning out meals for the week can be a huge game changer. Not only does it take the guess work out of what the next meal will be but it also makes being prepared that much easier. It is a simple step that can make a huge impact in getting back on track. Make sure to add in a large variety of healthy whole foods, healthy grains and lean sources of protein. 
  3. Daily Exercise: Getting back on track with an exercise routine that isn't overwhelming can be key into turning things around. Not everyday has to be spent in the gym lifting as much weight as possible and spending hours on the eliptical. Daily exercise can be as simple as walking at a brisk pace for 30 to 40 minutes after work. It could be spending the day biking with family or friends or it could be a dance off in the livingroom to some favorite tunes. What ever it is the key is to be in movement and to raise the heart rate. Utilizing weights and HIIT cardio routines can definitely jump start the heart rate and get things back on track. Aiming for at least 30 minutes of exercise daily can be a great starting point. Optimally movement through out the entire day is best and can add up to way more than 30 minutes. Make a game out of how active you can be throughout the day. 
  4. Sleep: This one might not be as obvious for getting back on track but is vital to success. Allowing the body enough time to recoup and rest from the days activities is crucial in reaching health and fitness goals. Getting at least 8 hours of sleep a night helps the body run at its optimum efficiency and also helps relieve stress, creates better mental clarity and allows the body to repair itself and build muscle tissue. Sleep is extremely important in getting back on track. Make it a priority!
  5. Staying Hydrated: Drink lots and lots of water. Nothing will keep you hydrated better than water and staying hydrated is also a major player in getting back on track. It is awful tempting to drink up on sugary drinks, coffee and tea but the truth is, most of those drinks come with a lot of extra calories and can make thirst even worse because most of them actually dehydrate the body. Drinking them once in a while is okay but the main beverage to consume is water. Depending on activity levels, drinking 2 liters of water or more can help the body function at its optimal level while also balancing out hunger cravings and body bloat. Drink up!

As you can see getting back on track can be fairly easy by implementing the above tips. The most important thing to remember is to not be to hard on yourself. The towel hasn't been thrown in just because you strayed off course. Getting back on track just means the reset button has been hit and the next level is ready and waiting. Are you ready? What are some things that you do that have helped you either get back on track or stay on track? Share in the comments section. I would love to hear what some of your tips and tricks are.


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