Healthy Living: Tips for getting Back on Track.

 Getting Back to the Routine after a Breakimage

    We all have our struggles and strengths when it comes to motivation and determination. When certain aspects of our life force us to take a break from our normal routine, it can be very hard for some and much easier for others to jump back in to the routine. We take vacations, celebrate birthdays, holidays, etc. and sometimes these events can make us stray from our normal routine, be that eating certain foods and cooking for yourself, going to the gym, working, taking a special daily walk, having time for yourself at home, etc. Maybe it’s only for a few days, maybe it’s a few weeks. But whatever the time frame is, I believe it’s important to truly enjoy yourself in that moment and just know that sooner than you realize, you will be back home and one way or another, you will be getting back to your usual routine. Sometimes jumping back into your normal routine can be easy, you know what it feels like and you’re motivated to get back to it. But sometimes it’s not always so easy, as there could be so many different factors as to why you took a break from your routine in the first place.

I understand that it can be difficult to get back to the normal routine, you feel heavier, lazier, have less motivation and energy than normal and keep telling yourself that you’ll get back to it tomorrow. I have experienced this all at different times in my life, but I can honestly say that in the past year and especially the past few months I have learned to deal with these feelings differently, and find the motivation to get back to my routine. Is it always easy for me? Absolutely not. I still have times when I struggle with this. But I have learned so much from trial and error and now have a “routine/list of tips” that I use for planning ahead and getting back on track after a break, holiday or a couple of indulgence days.

     These are little things I have learned to do for myself that help me get back into my routine after a holiday or vacation or when I am lacking motivation. These things may not work for everyone, but this is what works for me, and I truly hope these can help you in some way if you are struggling.image

My Tips for getting back on Track

  • PLAN AHEAD: Have a start/end date for how long you will be away or be unable to stick to your normal routine. Try to make it clear to yourself that this is not to become a long term break from your normal routine, only a vacation or quick pause.
  • Pick a RESTART DATESet a day for restarting your routine, be that cooking your usual healthy food or heading to the gym for a scheduled workout routine. Make sure it is a day you know you would realistically be able to jump back in to your routine. (This step actually is best to do BEFORE you go on Holiday/Vacation/Take a break from your normal routine, but if need be pick a start date anytime.)
  • STICK TO IT! : Stick to your restart date! One of the things I have learned is that it is so important to plan ahead and then keep promises to yourself! It might be hard when that day comes, your energy level might be low and going to the gym sounds terrible, and ordering take out sounds easier than cooking, but once you get past those feelings and actually do it! Workout, Cook, etc. You will feel proud of yourself for overcoming this feeling and you will realize How Strong You Truly Are! And each time will get easier, because you know you have done it before and how great it feels!
  • LOVE What You Do: Try and view the things you are going back to as something you love, because that’s what they should be. Living a Living a Healthy Lifestyle should be something you enjoy because it makes you feel good on the Inside and the Outside.  Eating Healthy Food and Working Out is all very good, but if it feels like a chore to you, something you Have to do, it will be Much more difficult to go back to.
  • Focus on WHY You Love Your Routine: Focus on what you truly Love about your routine and your lifestyle and how it has made you feel both mentally and physically. Focus on the Energy you get after a good workout. And the satisfaction and pride of cooking a healthy meal.  Focus on these things that have made you Love what you do and it will help you get back to your routine.
  • Remember and Appreciate How Much You Have ALREADY CHANGED: Remind yourself of how far you have already come, by making the decision to live a healthier lifestyle and find a balanced routine for yourself, whether it was a few weeks, months or years ago. And When your morale/motivation is extra low and you are feeling stuck and unable to get back to your healthy routine, look at old pictures, read old journal entries or scroll through your posts on Instagram and Facebook. Remind yourself of all the little things that have changed both mentally and physically. Are you Stronger than you were before? Leaner? Do you have more Energy? Do you have a more Positive outlook on Life? 

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    Connect with like-minded people.

  • CONNECT with Like-Minded People: Reach out to people who are in similar situations, working towards becoming better and healthier versions of themselves and make connections. Check-in and stay accountable to them and they to you. Motivate each other to get back on track, inspire each other to keep going and support each other along the way.
  • Believe in YOUrself: Remind Yourself that you are capable of great things. You have goals and dreams and so much more to accomplish. You are strong and determined and you can do this.

I wish each and every one of you all the best!  Love, Alena 

Finding a Balance: Tips for making Changes towards a Healthier Life.

imagePlease keep in mind these are MY thoughts and opinions. I choose to write about these topics and share my advice and opinions with you all because they mean something to me and I hope they can help someone out in the World. This is a written collection of my thoughts and experiences with the subject. Please comment below if you have any questions.

      Living a balanced and healthy life can take Time to truly achieve. It can seem so daunting, and difficult to manage. Yet, in the end it is all about making those small changes every day and making them a part of your normal routine. Make these changes into habits and a part of your lifestyle, because it is our routine and habits we create that will ultimately help us succeed. I am still learning about how to find a balance with some things, but for the most part I feel very happy and satisfied with my current routine. For me, making the change was not only about creating healthy and sustainable habits, but about cutting out the bad ones that were having a negative impact on my health and mental well-being. Not only did I change my routine by eating healthier, more nourishing foods and exercising regularly, I also stopped doing the things that were bringing me down. Partying at least 3 days a week and over drinking was a big part of my life for years, and cutting it out was one of the Best Decisions of my life. I still go out occasionally and have a drink or two, But it is Nothing compared to the old me. I am still learning so much about health, fitness and taking care of my body everyday. But I have established a routine that works for me, a balance that works for my body and each day I work hard to keep improving.image

 I found a Quote on one of my followers pages and it fit in very appropriately with my theme “You’ll Never Change Your Life Until You Change Something You Do Daily. The Secret of Your Success Is Found In Your Daily Routine”John C. Maxwell This is so very true, You must make a change to see and feel a change. You must make taking care of your body a part of your daily routine.

   You can make simple changes at first, small adjustments to what you’re used to. It could be a dietary change, like switching any heavily processed foods for fresh and natural products. For example:

  • Switching processed white sugar for raw brown sugar, stevia or another alternative natural sweetener.
  • Replacing white pasta and breads for whole grain alternatives, such as brown rice, sprouted wheat,  whole wheat or spelt.
  • Swapping sugary soft drinks and soda for regular or fruit infused water or tea.

BUT with all of these things, You MUST read the Ingredients and labels. There are many ‘Healthy” Alternatives out on the shelves these days, a gluten-free option, sugar-free, low-carb or low-fat, and while some of these are great, there are also many that contain extra preservatives or additives just to give them flavor or keep them on the shelves longer. Do a little research and Be aware of what you are buying. My goal when grocery shopping is to buy as many fresh and plain products as possible, fruits, vegetables, plain yogurt, brown rice, whole grain pasta, cage-free eggs (organic when possible) plain tomato sauce, etc. Then I add the flavoring at home, so I know exactly what I am putting on my food and into my body.

    Another important change is to start incorporating some kind of physical exercise into your daily routine. It can be as simple as:

  • Walking to the grocery store or university, instead of driving or taking the bus.
  • Riding your bike to work or going on a bike ride for fun.
  • Taking the stairs instead of the elevator.
  • Walking around and exploring your city or surrounding towns.

   Each of these small things will add up and they Will make a difference. When you are feeling ready to do something a little more challenging there are soo many options!

  • Join a gym or local fitness center.
  • Sign up for a fitness class or join a local sports team.
  • Join a support group on Instagram or Facebook that will help you keep accountable with exercising and eating.
  • Watch Youtube videos of exercises tutorials and workout routines.
  • Hire a Personal Trainer to get you started.
  • Purchase a structured Workout guide such as the Bikini Body Guide or Tone It Up plan.

     There are soo many options. You must make a little effort and take the time do some research or ask some friends or family for advice and get started! There will always be people to Help you, but Ultimately it is Your Life and You Must put in some Effort!
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   For me,  I cut out unhealthy foods and started at the gym almost immediately, after returning home from Spain. I knew that personally I needed a bit more of a challenge physically and was very motivated at the time, so I started going at least 4-5 days a week. At the beginning I was doing mostly cardio for about an hour at a time, followed by a few classic abdominal exercises or using a few of the weight machines for legs. Now, more than a year later, I do a mixture of resistance training using my body weight and light weights, High Intensity Interval training, heavier Weight Lifting, stretching (beginners Yoga) and some typical cardiovascular such as jogging or walking. I follow Aussie Trainer Kayla Itsines Bikini Body Guide, as well as my own extra routines. I have a very diverse and balanced routine in my opinion, and this is what has been working the best for me, but I absolutely respect those who choose to focus on just one or two of those methods.

 image    On an average week, I work out 5-6 days a week, for anywhere from 1-1.5 hours including warm-up, my routine and stretching, be that a bit of cardio, weights, or circuit training and always take at least one rest day. Currently, I eat home cooked meals 90% of the time and rarely drink. I try to have a semi-set schedule of when I wake up, eat, work, exercise and go to sleep, but my work schedule can vary greatly from one week to the next and so I have had to learn to be flexible and go with the flow.  My normal habits do not not change, but the order in which I do them and the amount of time I dedicate to each one sometimes has to be adjusted. But that is okay, because I know I have created a lifestyle and habits that are sustainable for me and I will absolutely keep it up. (will do a separate blog about my workout routine and schedule soon!)

Remember we are all capable of changing our habits and routines. Find what works for You and give it your best every single day!  ❤ Alena