If you have kids or are around kids then you know how brutally honest they can be. Last week my 9-year-old pointed out that I may need to restart my workout routine. He announced, “Mom, I haven’t seen you down in the weight room too much lately”.
😳 Umm, seriously? Who’s keeping track?! Well apparently he is.
And he’s not wrong. I’ve fallen out of my gym routine over the last several months. Life got busy, I stopped prioritizing weights and started beating myself up about it.
To be fair, I’ve been walking or running daily — but not strength training. I tolerated weight room days in college because of my teammates. Now, without my posse it takes a lot for me to gear up and hit the gym.
Yes, I know the benefits of a strength training routine, but some weeks it’s hard to stay on track.
Restarting a Workout Routine is Normal
Certain seasons of life are harder than others to stay on track. We aren’t robots. Falling off the fitness wagon is normal. Climbing back on is the most integral part though.
Unless you have a child to point out when you’re off track, you could stay off track for a long time. 😆
Now, you don’t have to restart the exact same routine with the exact same intensity from before the “falling off”. Pick a part of your workout routine you enjoy, have time for, have mental bandwidth for and keep on trucking.
📆 Restarting a workout routine is ok and even essential in the journey for health and longevity.
Let Go of the “All-or-Nothing” Mindset
Working out doesn’t have to be all-or-nothing. I’ve tried restarting my workout routines with elaborate plans and equipment. Often the plan is complex with multiple steps and involves getting up at 5 AM.
This lasts a few days then I fall off again. ⏰
With my running, I let go of a certain distance and I run for time. On days I can’t run, I count a brisk walk as a win.
The weight room is going to require a challenge.
Restart Your Workout Routine Today
I love challenges. For the last three years I’ve done some sort of movement challenge leading into my birthday. This year I need the challenge more than ever and I’d love for you to do it with me. 🫵
Our challenges won’t be the same. You have to decide what pushing yourself and progress looks like to you.
Since it’s 30 days to my birthday we’ll do a 30 day challenge.
How the challenge works:
1️⃣ Pick one activity you enjoy and will do, but a little outside your comfort zone.
2️⃣ Choose an amount to track – time, distance, steps, etc.
A few ideas to get you started:
- Walk 20 minutes a day – around the block, on a treadmill, or while catching up on a podcast.
- Stretch or do yoga for 10 minutes – perfect for mornings, wind-downs, or lunch breaks. Try the Down Dog app or one of our videos.
- Hit 8,000 steps daily – use a smartwatch or phone app to track.
- Do 3 rounds of bodyweight exercises – like squats, push-ups, lunges, and planks (5–10 reps each).
Track your Progress and Celebrate Effort
3️⃣ Track your efforts with our PDF. The goal is to put a check checkmark ✅ or X ❌ in the box every day for the next 30 days. Once you have these 30 days of momentum you can stack your next habit or continue what you started.
4️⃣ Last step: Be kind to yourself and celebrate. Give yourself kudos: pump your fist, a high five in the mirror, do a little dance. Whatever you do, celebrate and show self-compassion. Shame has no place here.
Share your progress with us on Instagram (tag @ctlifemed) or in our LifeMed Community.
👉 Download the PDF tracker and get moving! 👈
P.S. Jump start your workouts with personal trainer Robin Reynolds: Monday evening Strength Training Class.