4 Tips for Bouncing Back

January 9, 2011

I can’t believe the weekend has flown by. I feel like I have been playing catch-up all weekend and still have a lot of things still to do. This of course, because I was on-my-ass sick with the funk for two weeks. I think others can relate when I say I’ve been in this kind of situation before- you’re working out, doing great, then BAM- you’re sick, your routine and eating falls by the wayside and you don’t bounce back into the same healthy lifestyle you were before. I will admit that when I was sick, I had 3 (yes, 3) run-ins with pizza, and 2 run-ins with Taco Bell. It was easy to say: “honey, go get me some food” and eat it mindlessly when I wasn’t feeling good. Now that I’m feeling better (and way less wheezy), I’m really trying to set myself back up for success. Here are my tips for bouncing back:

  1. Drink Up: You know how doctors tell you to drink plenty of fluids when you’re sick? Hard to do when you’re in bed for hours on end sleeping. Once I started getting back into my work routine, I started guzzling my water again and it just made me feel less deflated, less tired, less achy. I couldn’t believe how THIRSTY I was either!
  2. Woah Nelly: Don’t leap back into your normal routine with your work and exercise and expect to be able to keep up. When I went back to the gym after having very little activity over two weeks, I wasn’t able to go as fast on the treadmill or as hard on the arc trainer (and I avoided the stair master altogether). Take it slowly and don’t get discouraged if you feel more slow than usual or can’t go for as long.
  3. Clean Your Environment: I don’t just mean wash your sheets (although probably a good idea), but clean your environment around you. I dumped everything I had that was holiday-related or leftover from my family’s visit and went to 2 different grocery stores to re-stock my pantry and refrigerator with foods that are healthy and that I enjoy. There’s no excuse to call for pizza when you’ve got 10 different healthy and easy options for dinner in your house.
  4. Be Thankful: Instead of moaning and groaning about it being harder to get back into a routine, to cook healthy, to push yourself at the gym- be thankful that you don’t still feel like crud. It’s amazing how motivating this can be!

I know there are many people who have been sick recently. What advice do you have on bouncing back after a break in routine?

  • http://myawkwardexistence.com Chris Pugh

    Oh boy can I relate… I took two weeks off during x-mas/new years and when I went back to the gym and tried to workout at my “normal” pace, my body quickly said “no”. I spent the next week slowly ramping things up and I think I’m pretty much back to where I was before the holidays. Keep up the good work!

    My advice would be to just take things slow and don’t over do it… let your body be your guide, it knows if you’re over doing it or not.

  • http://musingsofmaia.blogspot.com Maia

    Glad to hear you are feeling better! I can totally attest… I’ve been back home for over a week and I’m still struggling to get back into my routine. Plus I’m pretty positive I’ve hit a plateau…

    But, I don’t know about you, I’ve found it pretty satisfying that my attitude in regards to bouncing back has changed. I used to just give up at this point, and never get back into my routine at all. Now, I’m eager and excited to get back into my workout routine. What a difference a few months make!

  • http://responsibility199.blogspot.com patrick

    Tip #2 is priceless advice. Jumping back in with both feet into the fray to get healthy is how one should jumo in, but; those two feet shouldn’t be moving at 100 miles and hour to start. Walk, jog, run… ease back in metnally & physically.

  • http://sparkpeople-cpamommaismypage cpa momma

    Hi Emmie,
    I joined sparkpeople based on your referral. Do you want me to list you as a referral? What is your user name? I tracked my first day. I am the mom with the overweight teenage daughter who is not ready to lose weight. I am hoping to lead her by example. She loves the computer and am hoping to familiarize myself with this site so she may be interested. If not, hey I still have 25 pounds to lose and no excuse not to. Well, check out my page, I put some pictures up. Thanks, Christi

  • http://www.plusathletic.com Char

    Glad you are feeling better! I really need to take note of tip #3. We finally finished our last holiday get together over the weekend and there is still too much junk in temptation’s reach. I am putting that on my list for today.

  • http://workoutsforhome.com Susan@Home Workouts

    Hey Emmie, yes, horrible stomach bug going around. I recommend listening to your body when it comes to bouncing back from an illness. It took me 4 days of lying around to get back to my routine after being sick but took my boyfriend 6 days. Same bug, different body. Can’t force anything.

    Getting going again after the holidays? You have to have the internal motivation fired up inside you to get moving again. You may have to start slowly so you can reinvigorate yourself. But no one else can motivate you. You have to do it on your own. That’s sort of the sad truth about being a fitness and weight loss coach, everyone comes to me for motivation but it al means nothing if you don’t have a burning desire to meet your goals.

  • http://www.FitandFreeEmily.com Emily

    Fabulous post, Emmie!
    This time of year is SO hard to stay on track. Especially when you’re feeling like crap and craving CRAP food (haha). I know I always feel like Chicken Fried Rice (don’t know why!) I swear it cures everything. Glad to see/hear you’re bouncing back!

  • http://138pounds.blogspot.com Sienna

    Hi Emmie,

    Great post. I read an article recently by Penelope Trunk that had a few interesting things to say about bouncing back. She says that getting back into a habit requires an easy re-entry point but once you get started it’s addictive. I think the whole post is pretty interesting: http://blog.penelopetrunk.com/2009/07/08/how-to-have-more-self-discipline/

    Congrats on not gaining over the holiday!
    S.

  • http://www.110pounds.com Lisa

    Great tips. Sometimes all it takes is a glass of water to fix headaches, body aches, depression, hunger…

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