My Top Hacks To Getting Back On Track

completionAnd so summer has come and gone, as we slowly but surely ease ourselves back into the reality of winter and routine. I don’t think I’m alone in saying summer can throw us all out of sync when it comes to staying on track. We’re off here and there on our hollibobs, wining and dinning and straight up enjoying ourselves, and rightly so! However, it’s around this time every year I try to rein it in a little again and start to focus on shifting the evidence of a gin fun-filled summer! 😛 So I thought now is as good a time as ever to share how I get back on the wagon after it’s all blown over.

1. Move! Get out, go to the gym, a class, a walk, anything to break yourself back into working up a sweat! As much as I might not want to, I know I’ll feel better once it’s done. Choose something you enjoy and not only will it get your endorphins going, but it sets you up for the rest of the day. I find that once I’ve put effort into an hour in the gym, I sure as hell want to reap the benefits and not going to waste it on junk food!

2. Early bird, catches the worm, and all that jazz! No but really, if I’m ever struggling to get back to the gym, I’ll have my clothes laid out, alarm set for first thing and I’m in the gym warming up before I’m even awake. Everyone is different and might prefer an evening workout, but I’m definitely an early goer, as I’ve learned over the years I’m a sucker for wriggling my way out of it when I’ve had all day to think up a lame excuse.

3. Plan your week – What days will you train, what type of training will you do. Plan your training around your week, write them down and make it a priority and you will get it done! Once I’ve found a place for it in my week again and made it a priority it becomes habit all over again.

More than 40% of the habits people perform each day aren't actual

4. Healthy Snacks – Don’t go hungry. As long as I don’t deprive myself and let myself get too hungry to the state I’m ravenous, I don’t find I crave or over eat. Snacks are my saviour when I’m feeling peckish, especially as I try to get back on the wagon. Some of my go-to snacks include –

  • 1 small tub of 0% fat greek yogurt, drizzle almond butter & handful raspberries
  • 2 rice cakes topped with avocado/cottage cheese & cherry tomatoes
  • Smoothie – 1/2 banana, handful spinach, dash almond/coconut milk, tsp peanut butter, chocolate protein powder & enough water for desired consistency
  • 2 rice cakes with 1/2 banana & drizzle of almond butter
  • Apple cut into wedges with tsp almond butter & cinnamon

5. Choose something you enjoy. I mentioned it already but try do something you enjoy to get started again. There’s no need to sign up to a class you dread, or decide to go pounding the roads if you don’t enjoy it. You’re less likely to actually do it. I try to do something I enjoy while easing myself back into it. I know for me personally, I’d far rather go in and do some form of resistance or weight training, and it’s very unlikely you’ll find me doing any sort of mad cardio or HIIT work after a night out… that can wait until tomorrow! As long as I’m back in the gym and doing something, I know the rest will follow – don’t be too hard on yourself.

6. Prep, prep, prep. I honestly think if I had healthy, tasty food ready and waiting for me in the fridge I could eat healthy 365 days of the year (well…. slight exaggeration maybe!). But honestly, once I’ve gone and bought all the ingredients and then put time and effort into making dinner in bulk, I’m less likely to go out of my way to make/order in more food.

7. Hydrate. Well this one is probably a no-brainer. Along with the obvious health benefits we are so often reminded of, I feel it helps flush out toxins after a big weekend. It also helps fill me up and is great for my skin after all the badness.

8. Don’t panic! One day or the odd blowout over the weekend isn’t going to undo all you’re months or weeks of hard work. I used to be a sucker for jumping into a mad ‘panic mode’, in attempt to undo the ‘damage’ over the weekend, from killing myself in the gym to the shocking teatox craze. Thankfully I’ve seen sense since and learned this type of attitude towards nutrition and exercise is what often leads to that vicious cycle, of starving all week and binging all weekend. Just like you don’t lose it overnight, you won’t gain it either. You will however probably gain some initial water weight after a night out, but I just reassure myself that as long as I get to the gym and back to my routine I’ll be back to normal before I know it.


9. Eat food you enjoy! Soften the blow and eat food you actually like. No need to go in all guns blazing, forcing down kale and grilled fish if you don’t like it, just because you think you should. It will never be sustainable if you don’t enjoy it. Make a healthy dinner you’ll actually enjoy, or better again, some fluffy Chocolate Protein Pancakes for breakfast! Factor in that square of dark chocolate after dinner or whatever you’re little treat might be, just choose them wisely. I try to go for good food I really enjoy, as it makes things a lot easier until I get back in the swing of it. I find it’s important I’m enjoying the process as it’s this that will ensure long-term sustainability.

There’s a time and place for reining it in and letting loose, because… well balance and all, and let’s get real, we’re all here for a good time and no one’s getting out alive! 😉

Anyway, these are just a couple of steps that help me get back on track. I hope it was of use to someone who might be struggling after a summer of over-indulgence!

Thanks for reading,

Aoife x

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