Do you ever feel that you finally have a good wand with your workouts, only life to knock you?
It works well.
No, seriously.
Nerd fitness region I say every new customer.
“I don’t know exactly when it will, but something in the first 3 months accumulate Knock you on your routine. “
Maybe you get sick? Or choke with work. Or your child wakes up to you three nights in a row. Maybe your motivation just fades?
Whatever, I assume That’s why it’s why it’s good.
Consistency is never 100%
Life is unpredictable. Things are changing.
The sooner we can accept that There is no normalThe sooner we can start dealing with two very important skills.
- How to reduce disruption (so we jump faster)
- How to configure the collector (So we can still do somethingIn the case of
If you usually train for 2 weeks, take it in 4 weeks, then try again, progress can resemble that time in 1 or 2 weeks. In one year, this change leads to a massive difference, the number of trainings you have made.
If you usually stop working fully in life, progress can be resembled in water walking, shorter training. You are able to maintain all your previous progress, and as a result your fitness will continue to improve.
Let’s talk about how to put these practices into action.
: Recognize the pattern
Last week I received an email from the reader, saying how they struggle to remain consistent.
“I can consistently keep things in 1 or 2 weeks, but then I go out after and take me a little time to start again.”
So I asked them.
When you tried to make changes to the past, which is most likely to “knock you on the wagon”? Is life really busy or maybe be disappointed with the lack of results? You notice “I killed it, it’s good if I rest today”, etc. How much can we learn from your previous attempts?
If you have seen in the last few months, I bet you will notice the repeated challenges.
- Busy working weeks
- Traveling
- Family items
- Immersed in motivation
- Starting very strong and burning
After learning your patterns, we can start recognizing them as they take place and keep your habits apply.
⏱️Shink your workouts
I mentioned it in a The previous emailBut you knew that you can save your strength in your normal learning volume.
It means that if you usually do 3 sets of each exercise, 1 set is sufficient to keep stable.
Here are some conventional ways that I help customers reorganize their workouts when everything feels like a fire.
- Reduce the number of rounds. If you usually do 3 or 4 rounds, try 1 or 2.
- Do time, body weight connection instead. With a temporary circle you know the exact time you do, and with body weight movements, you can do it anywhere.
- Break it during the day / week. Make a little breaks for a few minutes of movement at a time. Several countertop pushups. Some squares after brushing your teeth. Adds everything.
One of my customers, Sean, had a mass work trip that came and was going 2 times. He used to keep his training until he focused on them in a better place.
Instead, we planned for 10 minutes of gymnastics he could do in his hotel room. For a few days, he just did 2 minutes. And it kept his momentum. He felt imperceptibly better back from his trip and was able to get back to workout without being too painful or worn. #winning
🌯 Create a few price, low preparation meal
What about food?
One of the most useful strategies I have found is to create some meals of emergency duplication when you are a pinch that does not make great efforts. Try to prioritize protein, fruits and vegetables and moisturizes. Then scan local restaurant menus, as well as the longest store store for some quick grabs and options that fit your eating preferences.
This can be like.
- Mexican – grilled chicken / steak (if you eat meat), rice, beans, fajita vegetables and all salsa, your heart could want.
- American-grilled chicken / steak / fish are often a good bet here. Add a small frying pan next to the fruit cup (if they have one) and a zero-calorie bunk of choice
- Grocery store – Greek yogurt with some fresh berries and nuts with crunches
- Grocery store – Rotisserie Chicken, Premade salad bag and potatoes, which you can microwave for a low preparatory option.
- Grocery store – keep some frozen options (Trader Joe’s Tikka Masala is one of my family’s personal chosen) refrigerator that is just a microwave
I put an entire resource on this low / non-preparatory meals you can slap together on the flight, but I didn’t share it with someone else. If you want to watch, take me an email and send your way. 👍:
🔁 Plan a recovery check
Now that we have found ways to lower ways and return to some fast training and low preparation of food ideas, here is another main strategy. Immediately after the famous disorder, the schedule is a quick “restore” check. This can make a self-test.
Either it can be a friend of a friend or accountability you jump with a quick call to check. This is actually something I regularly do for my nerd fitness coaching customers. If they return from vacation or just work “crunch” week, we will quickly call back to recover and return to next week. It helps to reduce the feeling of “burden” and quickly transform and reorganize. Here are some helpful questions to ask:
- What went well? Perhaps you were able to make some short workouts or prioritize protein in food and so on.
- What was the challenge? Perhaps you feel so scattered at the end of the day that you didn’t even have energy even for low preparatory meals.
- What if anything would you do the next time? Sometimes, there are no basic adjustments to make. We just need more practice.
💬 Final thought
Disabling failure is not a failure. It’s a feedback.
And when you start expecting it, you can actually plan That’s why.
The next time, life is rotated in your plans. You will already know what to do.
✅ Seek your repeat patterns
✅ Shorten your workout
✅ Immerse yourself at your price, low preparatory food to ideas
✅ Plan the “Restore” check for yourself
Progress is not about perfection. It’s about disturbing the word and dial the dialner when you go.
And if you need help build your jumping plan, just answer. I would love to help.
– Coach Matt
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