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Gym-talk: Let’s get back on track

January 21, 2018

We are just about 4 weeks into 2018, into the New Year.

In my experience, this is juussttt about the time people start dropping out of their new routines.

I have noticed it’s usually 1 of 2 things: discipline wearing off – or because of a “plateau”.


As time goes on, dieting & eating mindfully becomes less top-of-mind and more of an afterthought.

They start snacking on other things. The calories add up.

The same thing happens when it comes to getting to the gym.

Skipping the gym & saying “I’ll just go tomorrow” becomes a little bit easier.

20 minutes instead of the 30 minutes you had originally planned becomes “good enough”.


This is also just about the point where people experience a “plateau” for the first time.

Their results and progress start to slow down.

Their bodies wise up & start to get familiar with what they are doing.

Maybe they aren’t getting as sore as they were before, and it makes it seem like they aren’t doing as much.


Either one of these things can be extremely discouraging.

But when you combine these two things – it can REALLY snowball out of control & feel like it is impossible to get to the gym.

Impossible to cut out all that “bad” food and get back on track.

So where do we go from here?


Well, we have to re-spark that fire, right?

I have a few tips & tricks up my sleeve when I find myself in a bit of a rut.

When it comes to food:

  • I throw out ALL of the bad food that seems to have snuck into my house.
  • I prep all my meals on Sundays, and pack my lunch bag the night before my next workday.
  • I allow myself just 1 night a week to go out and enjoy food with friends.
  • I pack healthy “snacks” just in case I feel like I need a little something extra. Nuts, veggies, berries.

Why do I do these things?

Well, if there is no bad food in the house I certainly can’t eat it. If I have all my food packed for the day I will feel guilty wasting it and going out to eat. If I have 1 night a week to look forward to I won’t feel deprived. Having healthy alternatives with me keeps me from snacking on other things that are left around the kitchen at work.


When it comes to fitness:

  • I write “Gym” time into my planner or schedule.
  • I pack all of my gym clothes with me so that I can just go there right after work.
  • I put my phone in a separate pocket when I leave work for the day.

What about these things, why do I do them?

If my gym time is already in my planner, I can’t schedule anything else during that time. If I already have my gym clothes with me I don’t have to go home and am less likely to get distracted. If I put my phone away I can’t get sucked into answering emails or checking social media – I save that for after I’m done with my workout.


And for the days you REALLY need some extra motivation:

  • Put sticky notes with inspirational quotes or sayings where you will see them often.
  • Set an alarm to go off a few times a day reminding you that you’ve got this.
  • Pick out a book with a feel good, motivational story and read it for 5-10 minutes before you fall asleep.
  • Take progress pictures often or journal about your journey – reflection can make a huge difference.
  • Give yourself small goals to conquer. When you hit them, reward yourself with something small like a pedicure, that jacket that you’ve been looking at online, or maybe even purchasing a couple sessions of a class you’ve never tried before (yoga, Crossfit, 1 on 1 personal training session, etc.)


Everyone hits a rough patch every now & then.

We all need to pick ourselves back up when we fall off or trip up a bit.

The important part is that we do it! Right?


Have any tips & tricks you’d like to share? Be sure to share them!


Nicole Sweeney is a fitness freak who loves nothing more than coffee, laughter & sharing a good workout with anyone and everyone. If you think of any crazy fitness fads you think she should try hit her up on her Instagram account @sisufit or Twitter @APGnsweeney

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