Personal Trainer San Marcos CA – Genesis Fitness Training


How to Get Back on Track after Being Sick

How to Get Back on Track After Being Sick? Sometimes, life knocks us for a loop, despite our best efforts. We see it a lot at this time of year, with colds and flu bringing people down for a few days. Being sick can really throw a monkey in your plans, including your workouts and healthy eating habits.

So, it’s important to get back on the wagon smartly and with compassion for yourself tempered with discipline.

Remember, if you got sick, it wasn’t your fault. So, don’t blame yourself. But you can take positive steps to limit the damage when you feel better.

  1. Rest and be patient. Your body is probably worn out in ways that might not be apparent to you. Maybe you’re even feeling “over it.” But don’t make the easy mistake of rushing out of bed and into your busy life. Take it easy.
  2. Drink plenty of water. Even more, than you normally might. You need to wash out toxins and avoid dehydration.
  3. Eat healthy, whole foods full of vitamins and nutrients. Your body is craving the replacement of what it needs to get back to its full powers.
  4. Take a walk. The fresh air and sunshine will work wonders – and you’ll feel like you’re re-entering life again!
  5. Get (a little) organized. Don’t overthink it to the point of exhausting yourself. But it will clear your mind to make a “to-do” list of what’s waiting for you.
  6. When it’s time to get back to the gym, take it slow to start. Even if you feel like you’re in full beast mode, you’re probably not. That might just be restlessness getting the best of you. Take a few days to ease back into the full routine. Remember to stretch – you need it more after the time away.
  7. Acknowledge the uncertainty of finding your balance. Recovering from an illness and getting back to exercise/dieting doesn’t have to derail you. But there’s no simple set of absolutes, either.

Common colds and flu are, unfortunately, part of life. So are other little setbacks that we can’t control.

But we don’t have to let them cause too much lasting trouble, either!

Sometimes the day gets away from you so fast.

You start out with a list of good intentions and then, bam! Work, family, traffic… all the stresses of daily life barge in, and suddenly that new yoga class is no longer on the calendar, and you’re tempted to think about hitting a drive-through window for lunch.

Well, this happens to me less often ever since I came up with my Sacred 3. That’s my list of three non-negotiables, the small habits I do every day, no matter how busy I get.

You should try it! It’s super simple to do. Just take a few minutes to write down all the daily habits you currently do or wish you were doing. Then narrow it down to just 1 to 3 items that you can commit to without fail.

Be real with this. Remember how crazy things got last week… Or that day last month… Is something like that going to happen again?

Probably! Because life happens, despite our best intentions.

Here are some possible non-negotiables to consider.

  • Drinking enough water.
  • Getting outside for a few minutes.
  • Closing your eyes and taking deep breaths for one minute.
  • Eating five servings of fruits and vegetables.
  • Moving your body with intention every day, even if it’s just a 15-minute walk around the block. (Remember, we’re going for the bare minimum here, so this isn’t a place to list “I will work out every day for 1 hour.”)
  • Taking a moment to give thanks.

Does this list get you thinking in the right direction? The point isn’t to tell you that these should make up your own Sacred 3. That’s up to you!

Ever since I made my own list, and then set about guarding it with a passion, I find that I have fewer days where I feel overwhelmed, like my life is out of control. Every day that I’m able to stay on track – even if it’s just with these three little things – is another day I’m not giving up, not falling back to old habits, and not despairing.

It’s a powerful tactic to shut out the noise and the stress of the rest of the world!

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Genesis Fitness Training

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