Claire's 5 Steps to Getting Back on Track

Claire's 5 Steps to Getting Back on Track

Everyone starts their health and fitness journey with determination to form new habits and create a consistent lifestyle. However, it's normal to fall off the wagon occasionally, whether due to a busy work schedule or life's unexpected craziness. When that happens, getting back on track can seem daunting. But don't worry, you're not alone. Coach Claire Young shares her top tips for reigniting your health and fitness journey.

Keep reading to discover the systems you should put in place to regain your momentum and maintain a healthy routine.

 

1. Keep It Simple

No matter how long you've been off your routine, the idea of restarting can feel overwhelming. Take a deep breath and remember how far you’ve already come. You've done it before, and you can do it again.

Claire says: "Most people over-complicate the process, which isn’t helpful. I prefer keeping it short and sweet." She follows these five simple steps:

  • Assess Your Nutrition

  • Plan a Training Schedule

  • Work on Your Sleep Routine

  • Drink Plenty of Water

  • Account for Movement

You can remember these steps with the mnemonic, "Never Trust Someone Without Manners."

 

2. Assess Your Nutrition

Nutrition is the first priority when getting back on track and often the hardest part. Unlike training, which might take 90 minutes or less, nutrition is an all-day commitment.

Focus on hitting your calorie targets and ensuring consistent daily protein intake. Calories are crucial as your energy balance determines changes in your physique. Protein is vital for muscle preservation, growth, and recovery, especially during intense workouts. Be flexible with carbs and fats, ensuring you get enough of both.

Tip: Claire follows the same meal guide for at least a week. Planning meals in advance helps maintain consistency without overthinking.

 

3. Plan a Training Schedule

The key to fitting training into a busy lifestyle is scheduling it like an important meeting.

Tip: Don’t over-commit! Be realistic with your goals and plan something you can stick to consistently. When planning your schedule, consider:

  • How many sessions per week you can do

  • When you will train

  • Your current training focus

Know exactly when you'll work out, the exercises you'll do, and the equipment you'll need. Use the H.E.A.T App for a set training plan with flexibility to customize it to your lifestyle. Always have a backup plan if your original plan doesn’t work out.

 

4. Work on Your Sleep Routine

Sleep is a crucial yet often overlooked aspect of health and fitness. Poor sleep affects everything from general health to exercise performance and cognitive functioning.

Clairel's tips for a better sleep routine:

  • Keep a Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends.

  • Wind Down: At least 30-60 minutes before bedtime, put away screens and relax, whether through meditation, reading, or listening to a sleep story.

  • Avoid Stimulants: If you can't sleep, avoid screens and handle any issues in the morning when you're well-rested.

 

5. Drink Plenty of Water

Staying hydrated is essential for every cell, tissue, and organ in your body. Aim for about 2.7 liters of fluids daily, and remember that high-water content foods also contribute to hydration.

Tip: Use a large water bottle (2-2.5 liters) and aim to drink most of it by 3 pm to stay hydrated throughout the day.

 

6. Account for Movement

Structured exercise is great, but daily movement is equally important, especially if you lead a sedentary lifestyle. Aim for 5,000-8,000 steps daily and include activities like beach walks for mental well-being.

Track your daily steps in the H.E.A.T App to help achieve your fitness goals faster.

 

 

Falling off the wagon happens to everyone, so don’t be hard on yourself. Remember, you have the power to get back on track and build new habits to make your dreams and goals a reality. Stay consistent, and you’ll see the results.