How to get out of the health rut you’re stuck in

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A pair of pale pink trainers and an empty water bottle.

We’ve all been there. One minute you’re working out 5 times a week, feeling like you’ve got the 80/20 diet down, getting your 8 hours and just looking like an all round glowing goddess.

Then comes THE EVENT. Whether it’s a holiday, birthday, wedding or you just finished work early on a friday something comes along and slaps you off track. Suddenly you realise it’s been a month since you did any real movement other than walking between the tv and the fridge and those double G&T’s and pizza nights are starting to mess with your waistline. Why is life so unfair?!

A freshly baked thin crust pizza topped with mushroom, mozzarella and basil

Getting back into the swing of things seems like a mountain when you have some time off, yet it seems to be the ideal that you throw yourself back in at full force to try and undo some of the ‘damage’ you did *eyeroll*. Spoiler alert, it’s not damage if you had fun and made great memories! So in saying that these are my tips for getting yourself back into a healthy routine whilst still having fun.

Make your first exercise session back something you love

Fitness is running on the treadmill for an hour right? But you hate it and you want to quit after the first 5 minutes. This isn’t your thing and you need to find what is! If you go to the gym, consider all the other options including weights, classes, HIIT circuits and TRX training. The gym world is your oyster. If you don’t like the gym? Take your exercise routine elsewhere then! You can check out my other ideas for exercise outside of the gym here and here

Whatever you choose, it shouldn’t be a chore for you. You need to enjoy it and want to keep going back and if you lose that joy then switch it up. Who wants to do the same old thing everyday anyway?! Try a few different things and see what you enjoy, you might be surprised. 

A row of empty treadmills in a gym.

Prepare your workout outfit the night before

For all my ladies who like to workout early doors! I’m with you, I like to get up, get it done and get on with my day. It took me a while to get into the routine of getting up before work to exercise and this was a tip I started with at the very beginning. Preparing my clothes so they were waiting for me when I woke up helped me massively. I had no excuse when it was there and ready to go. If you go to bed with the intention of moving in the morning you’re far more likely to stick to it! 

Make sure you’re eating your 5 a day

Sounds easy yes? In reality only one in four UK adults eat at least 1 piece of fruit or veg a day, I can’t believe how low that statistic is when it’s so easy to get it into your diet. You’ve got all your obvious fruit and veg and then some less obvious ones that you can also count such as beans, lentils, chickpeas, sweet potatoes and even tomato puree! I try to get at least 2 into each meal and if I get more in it’s an added bonus. They’re so important for your body to function properly and when you whack a load of herbs and spices on them, taste pretty good too! 

Tortilla wrap filled with beef and peppers on a chopping board

Find a ‘health buddy’

Sometimes the worst part of getting back into a healthy routine is feeling like you’re in it by yourself. It can be so much nicer to have someone to share your achievements and especially those tough moments with. When you’re about to reach for the biscuits or you can’t be bothered to workout it helps to have that pep talk but also someone else to keep you accountable. 

I found it so much easier working out with my friend when we did BBG (Bikini Body Guide for those not in the know!) before our holiday a few years ago. I loved leg day and hated arm day and she was the opposite. We pushed each other to the end of each circuit and it made it so much more worthwhile to have that motivating voice when I felt like giving up. Plus, she was always willing to have a celebratory dinner and couple of drinks when we reached the end of the 4 weeks each time! 

Don’t keep telling yourself you’ll start on Monday!

I really hate the idea that you have to start living better on Monday! I know psychologically it sits well with us as it’s the start of a new week but you’re constantly telling yourself that living a balanced lifestyle is something that you need to put off until Monday because you’re going to be deprived. Instead take the mindset that you can take steps to live well from today and eating a burger or some ice cream doesn’t change that. Rather than focusing on ‘bad foods’ that you just cannot eat come Monday, eat your burger, enjoy it and move on. Accept that actually to be able to enjoy your food and not dwell on whether it’s considered good or bad is the most healthy you can possibly be! 

A picture showing the phrase Happy Monday

The most important take away from this is that you want to make changes because it’s important to you, not because you feel forced. This is for you and you alone! Remember you’re making changes so you can feel better, it’s not supposed to feel like torture and if it does we might need to have another chat! Focus on what you feel is the most important bit to work on, if you feel like you’ve got your workout routine down but you need to do a little fine tuning with your diet then look at that. Don’t stress yourself trying to do everything at once, it will fall into place. 

Do you have any failsafe tips for getting back into healthy routine after some time off? Let me know! 

A notepad laying on the floor with light dumbbells and an exercise mat.

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  1. 12/08/2019 / 09:16

    I need a health buddy.
    Seriously though, this list is so positive and so great. More people need motivation like this.
    Thank you for sharing.

    • amycharlotte
      12/08/2019 / 14:02

      Thank you, glad you enjoyed!

  2. 12/08/2019 / 10:03

    Thank you! I want to make a change for the better but always find myself making excuses. This is such a motivational post for someone in my position. I am gonna try to wake up before work to get moving. All these are great tips.

    • amycharlotte
      12/08/2019 / 14:01

      Thank you! Working out before work is so much easier, I have absolutely no energy by the time I’m finished!

  3. 12/08/2019 / 10:18

    I really needed to read this today, I have been in a rut for a long time and I just know once I am back to the Gym everything else will fall into place!

    • amycharlotte
      12/08/2019 / 14:05

      We’ve all been there, I had a good few months out the gym which prompted me to write this. You can do it!

  4. 12/08/2019 / 12:23

    I don’t tell myself that I’ll start on Monday, but I constantly say tomorrow. Your recommendations will surely help get me out of this workout rut.

    • amycharlotte
      12/08/2019 / 14:06

      Glad you found it helpful!

  5. 12/08/2019 / 19:03

    Ok, I absolutely adore this post. I’ve been SUPER down on myself lately for not getting back on track and just all around irritated because of my weight. I love the positivity of this and just eat the dang cheeseburger or have the ice cream and move on – that is a great way to look at it. Then just make sure you’re trying to incorporate healthy foods too and doing SOME SORT of exercise where we’re not miserable is definitely the way to go! Thank you!

    • amycharlotte
      12/11/2019 / 08:03

      Thank you so much, I’m glad you liked it! Don’t beat yourself up just take it day by day and it’ll come! x

  6. 12/08/2019 / 19:07

    I had this whole long comment typed out about how much I loved this post….and my phone timed out and deleted it. Soooo, this is a gem of a post. Thank you for the super uplifting motivation! Keep it up!

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