Are you ready to restart your physical activity routine?

Do you remember the last time you tried to keep a consistent physical activity routine?

You were doing so well and then life happened. Your job became more demanding, your children’s activities or after school programs took priority or maybe that chronic illness started to act up again. Whatever it is, don’t lose.

The beauty is that you ALWAYS have another chance to restart!

Falling off the fitness wagon happens to the best of us. Sometimes more than once. Whether it’s been weeks, months, or even years since your last workout, don’t let past failed attempts stop you from starting again.

Let’s take a moment and get you back on track.

We all deserve some grace to restart!

On a personal note…for most of this year, keeping up with my physical activity routine has been a challenge. The work demands and long days left me feeling very tired most days with little energy to move. On some days, I would simply hop on the elliptical for 30-45 mins just to move and burn some calories. It was the easiest activity I could do to get some movement. I used to feel frustrated or guilty for not making more time but realized this was the best I could do because of my job.

I recently made some major changes at work to hopefully achieve a better work life balance. As a result, I’ve also implemented a new physical activity routine to get back on track. The plan is new but I’m willing to try it out to get me to the place I’d like to be mentally and physically. If it doesn’t work, I’ll iterate and try again!

Here are some practical tips to help you restart your fitness journey with confidence and consistency.

1. Start small, really small

Forget the idea that you need to jump into intense workouts right away. Begin with just 10–15 minutes of movement a day. A short walk, light stretching, or a beginner workout video can help you rebuild the habit without overwhelming your body or schedule. Remember, day 1 is better than one day.

2. Set realistic, specific goals

Instead of vague resolutions like “get in shape,” try goals like “work out three times a week” or “walk 5,000 steps a day.” Realistic, specific goals are easier to measure—and celebrate. It also holds you accountable. Step by step, rep by rep!

3. Plan for setbacks

Expect some days off. Life happens. What matters is not perfection, but persistence. When you miss a workout, don’t quit—just reset and keep going. If today or tomorrow didn’t workout, recommit to the day after or next week. It’s ok!

4. Find what you enjoy

Fitness doesn’t have to mean the gym. Dance, hike, swim, play a sport, or try a group class. When you enjoy the activity, you’re more likely to stick with it. YouTube has something for everyone!

5. Progress, not perfection

Keep a journal or use a fitness app to track what you do. Celebrate small wins whether it’s an extra push-up or just showing up on a tough day. Even half a workout counts. Tomorrow may be 75%. Progress builds motivation. Need a reminder? Get this T-shirt today!

6. Be kind to yourself

Avoid negative self-talk about past failures. Restarting takes courage. Give yourself grace. Treat yourself with the same compassion you’d offer a friend doing something difficult. If you can’t motivate yourself, who else will?

Final thoughts

Life will get busy again and your normal routine is going to be impacted. Just give yourself grace and set a deadline to restart. Pick up where you left off! Every attempt counts. Each time you restart, you’re stronger, wiser, and closer to building a routine that lasts. Just take that first small step and keep stepping forward. I’ve listed some steps for you below.

• If your job is the barrier, prioritize a walk during your lunch break. If you work from home on certain days, use your commute time as your move time!

• If your parenting duties are the barrier, get creative and incorporate fitness into your daily house chores and duties. Or take out your stationary bike and ride while watching your favorite show or movie with the kids. Check our blog on incorporating fitness into your daily house chores and duties.

• If your chronic illness is the barrier, talk to your health care provider and discuss a realistic plan to restart. You have options!

Contact me today if you need some extra help to restart! And check out our shop for some motivational fitness merchandise to support your journey. Just do it and don’t quit!

Thanks for reading!

Coach Dinach