How to Overcome Life’s Obstacles When Getting Back Into Exercising

Getting back into an exercise routine can be intimidating, especially if you’ve been taking break because of obstacles and challenges life threw at you. However, with the right preparation, mindset and and focus, overcoming these obstacles and achieving your fitness goals is completely possible. In this article I’ll go over four main areas to focus on as you prepare to re-enter the gym space. Keep reading to learn how to overcome life’s obstacles when getting back into exercise after time off.

Manage and Prioritize Your Commitments

One of the biggest challenges women face when getting back into exercise is balancing a full personal and professional life with a new fitness program. As a busy woman, you may have to juggle work, family, friends, school and other responsibilities on top of your workout routine. Establishing a realistic schedule and setting priorities is crucial to your success.

Time Block

Whether you use Google Calendar or pen and paper, time blocking can help you make the most out of the hours you have. Time blocking allows you to see your entire schedule – daily, weekly, and monthly – in one place which increases focus, productivity and confidence in your ability to get everything done. This kind of planning reduces overcommitment and the anxiety that accompanies it which enables you to stay calm and action-focused.

Make a Must-Do List and Prioritize

Rather than focus on getting more done in less time, turn your attention to the things that really matter.

Make a list of your must-dos for the day or week. Now prioritize it in order of importance. Look for the commitments that are most meaningful, have the highest value to your goals and happiness, and have high impact results. Narrow your focus to the top few items.

Keep it Simple

You don’t need overly complicated workout routines or diet plans to get real, sustainable results. Keep it as simple as possible.

• Instead of trying Whole 30, simply try to reduce the amount of processed foods you consume.
• You don’t need a complex, 6-day a week workout program if you’re just getting back into it. 3-4 days of focused effort will do for now.
• Instead of counting every macro, make sure that your day as a whole includes a balance of protein, carbs and fat.

Manage Your Expectations

The fitness and diet industry has done an amazing job of marketing the idea that you can achieve your dream body in just a few days or weeks. While I believe that you should absolutely shoot for the moon, the kind of life-changing and body-altering results we’re talking about here take time. And lots of it.

Understand as you get started that not every day is going to be a “results” day. Sometimes you might step on the scale or get under the barbell and feel like you’ve taken 3 steps back. Keep going. Stay consistent. The results will come – but give them time.

Choose the Right Exercise Program and When Applicable, the Right Coach

Choosing the right program is absolutely essential to overcoming life’s obstacles when getting back into exercising. Things to consider when deciding on which program is right for you:

• Goals. Your program should be specifically designed towards your goals. The variables of a great strength program vary from the variables of a great fat loss program, or endurance program, or mobility program.
• Availability. Exercise programs come in all shapes and sizes. Ask yourself: “How many days a week can I get to the gym?“, “How much time can I really dedicate to my workouts once I’m there?”.
• Fitness level. If you’re just getting back into the gym after a long hiatus, don’t give in to the pressure to pick up where you left of. Chances are that if you left that routine back then, it might not have been right for you in the past and it’s probably not the place to start.

Focus on creating a solid foundation first: squats, deadlifts, lunges, rows, presses and planks. Work in mobility and recovery time. Build from there.

If you’re looking into hiring a coach or working with a personal trainer, do your research. Not every coach will be the right fit for you. That’s not a dig on you or coaches out there, it’s just reality. Think about what motivates you, inspires you, and keeps you focused. Look for those qualities in whoever you think about working with.

Gather Your Team

Developing a support team – a network of people who can provide encouragement, advice, motivation and/or insight – can be super helpful when getting back into exercise. Think family and friends. Colleagues, mentors and coaches. Find online communities that share your same goals and ideals.

Some members of your team might be there solely to cheer you on. Others might join you in your efforts. Maybe you have a friend who wants to sign up for the same early morning spin class as you? You’ll also benefit from people who have professional insight or extensive knowledge on what you’re trying to achieve.

Keep it Balanced

When you’re just getting back into a fitness routine it’s easy to let motivation and newbie gains entice you into over doing it. But remember that balance is key.

For long-term, sustainable and fully fit results make sure that you are including these in your weekly routine as well:

• Stretching and mobility – if you want long-term gains and injury-free movement, stretching and mobility is non-negotiable.
• Rest and recovery – giving your body time to replenish energy and repair muscle damage is as essential to your growth and fitness as your workouts.
• Hormonal health – hormones play a crucial in your ability to lose fat and build muscle. They also determine where you store extra calories.
• Stress management – burnout is real whether it’s mental, emotional or physical. Stay ahead of stress with a self-care routine that includes things like yoga, meditation, journaling, play and fun.
• Hydration – water is one of the simplest fitness tools available to you. And it’s free. Use it more often.
• Diet – you can’t out lift or outrun a poor diet. Even if you burn enough calories with exercise (which is hard to do), the simple fact remains that your metabolism and your energy levels will thank you for making healthier choices.