You used to feel like you finally got into your trainings, just to live to live on side?

Good. This is how it works.

No, seriously.

In Nerd Fitness Coaching, I tell every new customer:

“I don't know exactly when it will happen, but in the first 3 months something will be A naked from routine. "

Maybe you get sick. Or slammed with work. Or your child wakes you three nights in a row. Maybe your motivation just disappears.

Whatever it is, me to expect This. Here's why it's a good thing:

Consistency is never 100%

Life is unpredictable. Things change.

The sooner to accept it There is no normThe sooner we can start practicing two very important skills:

1. How to shorten the disturbance (So we deviate faster)
2. ​How to adjust the knob​ (so that we can still do it something)

If you normally exercise for 2 weeks, take 4 weeks off, try again, progress may look like shortening this time for 1 or 2 weeks. During the year, this change causes a huge difference in the number of exercises you do!

If you normally stop exercising completely during a particularly feverish season in life, progress may look like walking water with shorter training. You are able to maintain all the progress you have previously built without a return, and your condition will continue to improve.

Let's talk about how to launch these practices.

🧠 Recognize the pattern

Last week I received the e -mail message from the reader with information about how they are trying to keep consistent.

"I can consistently continue for 1 or 2 weeks, but then I fall from the tracks and takes me some time to start again."

So I asked them:

When did you try to make changes in the past, what is the most likely that "they throw you out of the wagon"? Does life become really busy, or maybe you are frustrated by lack of results? Do you notice an internal dialogue, such as "I kill him, it's okay if I relax for today", etc. The more we can learn from your previous attempts, the better we can plan to play for the next time!

If you look back in the last few months, I bet you will notice repeated challenges:

• Busy weeks of work
• Trip
• Family things
• DIP in motivation
• Starting too strong and burning

When you know your patterns, we can start recognizing them when it happens and practice adapting your habits at the moment.

⏱️ Shrink of your trainings

I mentioned this in ​Previous E -Mail​But do you know that you can keep your strength with a normal training volume?

This means that if you normally do 3 sets of each exercise, 1 set is enough to stay stable.

Here are some common ways in which I help clients reorganize their trainings when everything seems to be on fire:

• Reduce the number of rounds. If you normally do 3 or 4 rounds, try 1 or 2.
• Instead, make time for body mass circumference. Thanks to the time circuit, you know the exact time you will get involved in, and with body weight movements you can do it anywhere.
• Break it all day/week. Take a small break to take a few minutes of movement at once. Several pumps about the countertop. Some squats after washing your teeth. Everything adds up!

One of my clients, Sean, was approaching a huge trip to work and disappeared for 2 weeks. In the past, he postponed his trainings until he was in a better place to focus on them.

Instead, we planned in advance for 10-minute body weight training that he could do in his hotel room. He made 2 minutes within a few days. And that kept his rush. He felt noticeably better, returning from his journey and was able to jump into training without excessive crop or exhaustion. #victorious

🌯 Create a few meals at a low preparatory level

What about nutrition?

One of the most useful strategies I found is to create emergency meals for backups when you are in a pinch that does not require additional effort. Try to prioritize protein, fruit and vegetables as well as hydration. Then scan the local restaurant menu, as well as the nearest grocery store to get quick gripping and transition options that match your nutritional preferences.

It may look like:

• Mexican - grilled chicken/steak (if you eat meat), rice, beans, Fajita vegetables and all salsa your heart can want!
• American - grilled chicken/steak/fish is often a good plant. Add a small fry on the side, a fruit mug (if they have one) and a selected caloric drink
• Grocery store - Greek yogurt with fresh berries and nuts for crunchy
• Grocery store - Rotisserie Chicken, Premade Salad Bag and potato, which you can microfele to get the option of low preparation.
• Grocery store - conducting frozen options (trader Joe's Tikka Masala is one of my personal favorite family) in the freezer, which you can simply micrrophile if needed

I laid a whole resource on these meals with low/without incurring, which you can hit the flight together for some of my coaching clients, but I did not share it to anyone. If you want to take a look, write to me e -mail and I will send it in my own way. ►

🔁 Plan reset check -in

Now that we found ways to lower the barrier in the entrance and return to short training and ideas for low content meals, here is another key strategy: Plan a quick "reset" check -in right after the known disruption. It may look like self -control. Not writing in a journal, and even planning for yourself in a work calendar to stop, evaluate and develop a plan.

Or it can be a friend or a buddy with responsibility with whom you jump on a quick conversation for check -in. In fact, this is something that I do regularly for my nerd fitness coaching clients! If they come back from vacation or just finish the week "Crunch" at work, we jump to a quick connection to reset and return to the right tracks next week. It helps to shorten this sense of being "in the abyss" and quickly reorient and reorganize. Here are some helpful questions to be asked:

• What went well? Maybe you were able to complete a few short training or set priorities protein during meals, etc.
• What was the challenge? Maybe you felt so dispersed at the end of the day that you didn't have energy for even low meals!
• What if anything, would you do it next time? Sometimes there are no serious corrections. We only need more practice.

💬 Final thought

Falling off the track is not a failure. This is opinions.

And when you start expecting it, you can actually plan For that.

The next time life throws the key in your plans? You already know what to do:

✅ Look for repetitive designs

✅ shorten your training

✅ Go back to your ideas for low content meals

✅ Plan the "reset" check -in for yourself

Progress does not apply to perfection. It is about shortening interference and adjusting the shield over time.

And if you need help in building a reflection plan, just press the answer. I would like to help.

- Coach Matt