Why falls off the job is a good thing

You once have the feeling that you were finally a good groove with your training sessions to make your life beat aside?

Good. That’s how it works.

No, serious.

In Nerd Fitness Coaching I tell every new customer:

“I don’t know exactly when it will happen, but within the first 3 months, something shall Close your routine. “

Maybe you get sick. Or closed with work. Or your child wakes you up for three in a row. Maybe your motivation simply fades.

Whatever it is, me to expect It. And this is why that is a good thing:

Consistency is never 100%

Life is unpredictable. Things change.

The sooner we can accept that There is no normalThe sooner we can start practicing two very important skills:

1. How to shorten the disruption (So we bounce back faster)
2. ​How to adjust the dial​ (So we can still do it something))

If you normally train for 2 weeks, take 4 weeks off, try again, the progress can look like shortening that free time to 1 or 2 weeks. Over the course of a year, this change results in a huge difference in the number of training sessions you do!

If you normally no longer stop to fully work out during a particularly hectic season in life, the progress can look like walking water with a few shorter training sessions. You are able to maintain all the progress that you have built earlier without a relapse, and your fitness will continue to improve.

Let’s talk about how we can take these practices into action.

🧠 Recognize the pattern

Last week I received an e -mail from a reader who said how they have trouble staying consistent.

“I can consistently maintain things for 1 or 2 weeks, but then I fall off the circuit and it takes me a while to get back to work.”

So I asked them:

If you have tried to make changes in the past, what is the most likely thing to “turn off the car”? Is life very busy, or are you perhaps frustrated by a lack of results? Do you notice on the internal dialogue such as “I killed it, it’s okay if I relax for today”, etc. The more we can learn from your earlier attempts, the better we can play plan for the next time!

If you look back in recent months, I bet you will notice some repetitive challenges:

• Busy working weeks
• Travel
• Family things
• A dip in motivation
• Too strong and burning

As soon as you know your patterns, we can recognize them when they happen and practice adjusting your habits at the moment.

⏱️ Shrink your training sessions

I mentioned this in one ​Previous e -mail​But did you know that you can keep your strength with ⅓ of your normal training volume?

That means that if you normally do 3 sets of each exercise, 1 set is sufficient to keep stable.

Here are a few common ways in which I help customers to reorganize their training sessions when everything feels like it is on fire:

• Reduce the number of rounds. If you normally do 3 or 4 rounds, try 1 or 2.
• Instead, do a timed, body weight circuit. With a timed circuit you know the exact amount of time you break, and with body weight you can do it anywhere.
• Break it up all day/week. Take small breaks to do movement for a few minutes. A few pushups on the counter. Some squats after brushing your teeth. It’s all right!

One of my customers, Sean, had a huge work trip and would have disappeared for 2 weeks. In the past he would put his training on hold until he was in a better place to concentrate on them.

Instead, we had planned for 10 minutes of body weight training that he could do in his hotel room. He just took 2 minutes in a few days. And it kept his momentum going. He felt noticeably better to come back from his journey and was able to jump back in training sessions without becoming overly painful or worn. #winning

🌯 Make a number of meals with low preparation

What about food?

One of the most useful strategies I have found is to create a number of backup meals for emergency situations for when you are in a pinch that does not cost much extra effort. Try to give priority to proteins, fruit and vegetables and hydration. Then scan the local restaurant menus and the nearest supermarket for a number of fast gripper and go options that match your food preferences.

This could look like:

• Mexican – Grilled chicken/steak (if you eat meat), rice, beans, fajita vegetables and all the salsa that your heart might desire!
• American – grilled chicken/steak/fish is often a good gamble here. Add a small container on the side, a fruit cup (if they have one) and a zero calorie delivery of your choice
• Shopping shop – Greek yogurt with some fresh berries and nuts for crunch
• Supermarket – Rotisserie -kip, a Premade Saladas and a potato that you can do in the microwave for a low preparation option.
• Shopping shop – Keeping some frozen options (Tikka Masala from Trader Joe is one of my family’s personal favorites) in the freezer that you can simply in the microwave when needed

I have put together a whole source on these meals with low/no-preprp that you can immediately hit for some of my coaching customers, but I did not shared it with someone else. If you want to take a look, shoot me an e -mail and I will send it your way. Verse

🔁 Plan a reset check-in

Now that we have found ways to lower the accession threshold and get it back on the right track with some quick training and meals with low preparation, there is still an important strategy here: Plan a quick “reset” check-in for immediately after a well-known disruption. This can look like a self -control. He writing in a diary or even planning some time for yourself at your work calendar to pause, assess and make a plan.

Or it can be a friend or accountability buddy with which you jump on a quick call to check in. This is actually something that I regularly do for my nerd fitness coaching customers! When they come back from a vacation or just finish the “crunch” week at work, we jump on a quick call to reset and go back on the right track the next week. It helps to shorten that feeling of “in Limbo” and to be ruled and reorganized quickly. Here are some useful questions to ask:

• What went well? Maybe you have been able to complete several short training sessions or prioritize proteins with meals, etc.
• What was a challenge? Perhaps at the end of the day you felt so spread that you did not have the energy for even meals with low preparation!
• What would you do differently next time? Sometimes there are no major adjustments to be made. We just need more exercise.

💬 Last thought

Falling the circuit has not failed. It is feedback.

And if you start to expect it, you can actually do that plan for it.

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

✅ Search for your repeat patterns

✅ Shorten your training

✅ Fall back on your go-t, Low-PREP Meal ideas

✅ Plan a “reset” check-in itself

Progress is not about perfection. It is about shortening disruptions and adjusting the dial while you go.

And if you need help building your bounce back plan, you simply go to an answer. I would like to help.

– Coach Matt