Breaking the On-and-Off Fitness Cycle

Understanding, Identifying Triggers, and Overcoming Setbacks

AuthorAuthor

Coach Emma & Coach Jose
April 25, 2024

BREAKING THE ON-AND-OFF FITNESS CYCLE

Issue #16
Happy Thursday!

Do you often find yourself struggling to stay consistent with your fitness routine? In this issue, we'll look into breaking the on-and-off fitness cycle. It's a common experience for many. Some days, you're smashing your goals, while other days, it feels like you've hit a roadblock. But why does this happen? And how can you overcome it? Let's dive in!

QUOTE TO CONSIDER

"If you claim you 'don't have time' for a 30-minute or less workout, ask yourself how many hours you spend on activities that don't truly serve you. It's not about finding time; it's about making time for what matters most."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

🛒 Approved Pick: Consider investing in a fitness tracker or pedometer. It can provide valuable insights into your movement patterns and motivate you to stay active throughout the day, helping you overcome the on-and-off fitness cycle. I recommend Fitbit or Garmin, but it's whatever item you prefer or can invest in.

COACH EMMA
Certified Personal Trainer

💡 Tip: Haven't been consistent with your workouts lately? Begin with just 2-3 days of exercise per week, focusing on activities you enjoy and that fit your lifestyle. Keep your workouts short and manageable, around 20-30 minutes each session, to avoid feeling overwhelmed. Choose activities that require minimal equipment and can be done at home or outdoors.

WORKOUT OF THE WEEK

💪 5-DAY AT-HOME WORKOUT PLAN
Stay on Track with Short, Effective Workouts

This at-home workout plan requires minimal equipment and you can easily squeeze them into your daily routine.

Day 1: Full-Body Circuit

  • Warm-up: 5 minutes of jogging in place or jumping jacks

  • Circuit:

    1. Bodyweight Squats: 3 sets of 12 reps

    2. Push-ups (or kneeling push-ups): 3 sets of 10 reps

    3. Alternating Lunges: 3 sets of 12 reps per leg

    4. Plank: 3 sets of 30 seconds

  • Cool Down: 5 minutes of stretching (focus on legs, arms, and core)

Day 2: Cardio Blast

  • Warm-up: 5 minutes of brisk walking or jogging

  • Workout:

    1. Jump Rope: 3 sets of 1 minute

    2. High Knees: 3 sets of 30 seconds

    3. Mountain Climbers: 3 sets of 20 reps

  • Cool Down: 5 minutes of walking and stretching

Day 3: Upper Body Focus

  • Warm-up: 5 minutes of arm circles and shoulder rolls

  • Workout:

    1. Dumbbell Bicep Curls (or use water bottles): 3 sets of 12 reps

    2. Tricep Dips (using a chair or elevated surface): 3 sets of 10 reps

    3. Dumbbell Shoulder Press (or use water bottles): 3 sets of 10 reps

    4. Bent-over Rows (use water bottles or resistance bands): 3 sets of 12 reps

  • Cool Down: 5 minutes of stretching (focus on arms, shoulders, and upper back)

Day 4: Core Crusher

  • Warm-up: 5 minutes of dynamic stretching

  • Workout:

    1. Bicycle Crunches: 3 sets of 20 reps per side

    2. Plank with Leg Raises: 3 sets of 12 reps per leg

    3. Russian Twists (use a water bottle or light weight): 3 sets of 15 reps per side

    4. Flutter Kicks: 3 sets of 20 reps

  • Cool Down: 5 minutes of stretching (focus on core muscles)

Day 5: Active Recovery

  • Choose your favorite low-impact activity:

    • Yoga

    • Walking

    • Swimming

    • Cycling

  • Aim for 30-60 minutes of gentle movement to promote recovery and reduce muscle soreness.

Repeat the cycle for the next week, adjusting intensity and repetitions as needed. Listen to your body and rest when necessary.

FUEL YOUR WEEK

🍴3 QUICK AND HEALTHY NO-COOK RECIPES

Whether you're short on time or don't want to fuss with cooking, these recipes fuel your body.

Recipe 1: Tuna Salad Lettuce Wraps

Ingredients:

  • Canned tuna (in water, drained)

  • Greek yogurt or mayonnaise

  • Dijon mustard

  • Celery (diced)

  • Red onion (diced)

  • Lettuce leaves (such as romaine or butter lettuce)

Instructions:

  1. In a bowl, mix together canned tuna, Greek yogurt or mayonnaise, Dijon mustard, diced celery, and red onion.

  2. Spoon the tuna salad mixture onto lettuce leaves.

  3. Roll up the lettuce leaves to form wraps.

  4. Enjoy immediately for a protein-packed and satisfying meal.

Recipe 2: Fruit and Nut Butter Rice Cakes

Ingredients:

  • Rice cakes

  • Nut butter (such as almond or peanut butter)

  • Sliced banana

  • Chia seeds (optional)

Instructions:

  1. Spread nut butter evenly on rice cakes.

  2. Top with sliced banana and sprinkle with chia seeds if desired.

  3. Enjoy as a quick and energizing snack that provides a balance of carbohydrates, protein, and healthy fats.

Recipe 3: Veggie and Hummus Plate

Ingredients:

  • Assorted raw vegetables (carrots, cucumber, bell peppers, cherry tomatoes)

  • Hummus

Instructions:

  1. Wash and chop raw vegetables into bite-sized pieces.

  2. Serve with a side of hummus for dipping.

  3. Enjoy as a crunchy and satisfying snack or light meal that's packed with vitamins, minerals, and fiber.

BEYOND THE BENCH

❌ BREAKING THE ON-AND-OFF CYCLE
Understanding, Identifying Triggers, and Overcoming Setbacks

Recognizing the On-and-Off Cycle:

The first step in overcoming the on-and-off cycle of fitness is recognizing when you're in it. It's crucial to tune in to your habits and behaviors to identify patterns of inconsistency. Ask yourself:

  • Am I regularly missing workouts or struggling to stay consistent?

  • Do I find myself making excuses to avoid exercise or healthy eating?

  • Have I lost motivation or enthusiasm for my fitness goals?

  • Are there specific times or situations when I tend to fall off track?

If you answered yes to any of these questions, you may be experiencing an on-and-off cycle in your fitness journey.

Understanding Why It Happens:

Understanding the underlying reasons behind your on-and-off cycle is key to breaking the pattern. Several factors can contribute to inconsistency, including:

  • Lack of motivation or clear goals: Without a clear purpose or motivation, it's easy to lose sight of your fitness goals.

  • Overwhelming stress or life changes: High stress levels or significant life changes can disrupt your routine and make it challenging to prioritize fitness.

  • Unrealistic expectations or perfectionism: Setting unrealistic goals or striving for perfection can lead to feelings of frustration and demotivation.

  • Boredom or lack of variety in your workouts: Doing the same workouts repeatedly can lead to boredom and decrease motivation.

  • Emotional eating or using food as a coping mechanism: Emotional triggers can cause you to turn to food for comfort, leading to unhealthy eating habits.

Identifying Triggers and Solutions:

Once you've identified why you're experiencing an on-and-off cycle, it's essential to identify triggers that lead to setbacks. Common triggers include:

  • Stressful situations at work or home

  • Social events or gatherings

  • Fatigue or lack of sleep

  • Negative self-talk or feelings of inadequacy

  • Lack of time or scheduling conflicts

Once you've identified your triggers, brainstorm proactive solutions to address them. For example:

  • Schedule workouts during less stressful times of the day

  • Plan for social events by bringing healthy snacks or eating a balanced meal beforehand

  • Prioritize sleep and establish a relaxing bedtime routine

  • Practice positive self-talk and focus on progress, not perfection

  • Delegate tasks or seek support from friends, family, or a fitness community

Overcoming Setbacks and Getting Back on Track:

Setbacks are inevitable on any fitness journey, but the key is not to let them derail your progress entirely. When you experience a setback, remember these tips to help you get back on track:

  • Be kind to yourself and practice self-compassion

  • Reflect on what led to the setback and learn from it

  • Set realistic goals and break them down into smaller, achievable steps

  • Reach out for support from friends, family, or a fitness community

  • Focus on consistency rather than perfection and celebrate small victories along the way

  • Use setbacks as learning opportunities to refine your approach and grow stronger

  • Remember that progress is not linear, and setbacks are a natural part of the journey

For Further Support:

Check out our free ebook, "Building a Sustainable Fitness Habit," or our past newsletter about Building Healthy Habits which offers tips for lasting change.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

At Self Revolution, we specialize in personalized training plans and unique two-coach support for accountability. Beyond workouts, our coaching covers habits and lifestyle changes. Explore our On-Demand Programs for flexible streaming and access diverse recipes with nutritional info.

Schedule your free consultation call:

This newsletter offers general information. For tailored advice, please consult relevant experts. Products are carefully selected by the Self Revolution team, and we may earn commissions from purchases through these links.