How to Get Back on Track When Your Workouts Get Derailed


It happens to even the most committed and most optimistic of us. We start a workout program with high hopes and the first few workouts are amazing! You feel the soreness in your muscles and even the scale is showing a lower number. You are really doing it! And then, well, it happens...

You miss a workout because of a work commitment. Then when you try to get back to the gym, one of your kids has to stay at home from school because they're sick. And to top it all off, your spouse must go out of town for 4 days for work and now, there you are. More than 7 days have passed since you last workout and you feel...hopeless.

DON'T GIVE UP! This scenario (or one similar) has happened to just about everyone at one time or another and the key to success is not to see your goals as hopeless, but instead, simply create a solid plan of action to help you get back on track as quickly as possible. Here are some solid tips you can follow the next time that life has gotten in the way and derailed your workout and fitness program:

  • Create a solid workout schedule- This seems like a no-brainer, but the fact is, most of us do NOT have a planned weekly workout schedule. Simply by locking in times on your calendar to workout you are more likely to make these workouts happen. Be realistic and schedule 3-4 workouts per week to start and if you have to miss one, IMMEDIATELY put a scheduled make-up session on the calendar.

  • Create some backup plans in case events do get in the way- You know the saying, STUFF happens, but when it does, do you have a back up plan? For instance, if your kids are home sick do you have someone you can call who could stay at the house for an hour or two while you hit the gym? If work is going crazy do you have someone there who could cover for you from time to time? Think about some steps you could put in place that would keep you working out no matter WHAT situation comes your way. You may not be able to cover for any and all eventualities, but if you take some time to plan, then you are more than likely planning for success.

  • Workout WHEREVER you are!- Another reason so many workout programs get derailed is because people feel that if they can't make it to the gym, they just simply must skip a workout. NOT TRUE! The fact is, you can get a workout in no matter where you are! You can do calf raises while waiting in line at the store (or jogging in place, high knees etc. but you may get some funny looks) and you can do planks, squats or pushups at the office, and if you are stuck at home, then you can knock out an incredibly intense full body workout in no time at all! You just have to have a few READY-MADE workouts at hand and then get to work. DO NOT use your inability to get to the gym as an excuse not to workout!

  • Ask Tony Robbins for help- I don't mean LITERALLY ask him for help, but Tony Robbins' motivational books or audio recording are awesome ways to get you motivated to feel like you can conquer the world! There are other great authors and speakers as well that can do the trick so investing in some quality self-improvement materials can be just what is needed to help you realize that your setback is small in comparison to your overall goals.

The bottom line is, things often don't go as planned, so simply expect the unexpected and plan for those eventualities! When they happen, you will be ready to switch directions but CONTINUE moving towards your workout and fitness goals and not let a little derailment stop your workout "train" altogether!