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Speaker 1: Hi, and welcome back to bounce forward with me, Tipul.

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: of which I'm recording this podcast. There we're one hundred

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Speaker 1: people of the Cooler Nation. I pay my respects to

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Speaker 1: elders past and present, Alex d and me tip I

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Speaker 1: get so mad at myself when I miss a few

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Speaker 1: days of the gym. I feel like I get into

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Speaker 1: a great ongoing routine. Then something comes up at work,

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Speaker 1: or I get sick or too busy, and I take

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Speaker 1: a break, and I find it so much harder getting

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Speaker 1: back into the swing of things again. How do you

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Speaker 1: keep the momentum going when you have to take breaks?

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Speaker 1: This is such a great question. As women, we have

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Speaker 1: a lot going on. You know, you might get sick,

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Speaker 1: you might have a busy period at work, the kids

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Speaker 1: might get sick, or everyone's sick at once, and then

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Speaker 1: you might throw in a period or some hormonal changes,

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Speaker 1: and there is so much going on with your train.

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Speaker 1: So you really do need to be kind to yourself

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Speaker 1: at this at this time and not beat yourself up

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Speaker 1: for missing time in the gym. I always like to

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Speaker 1: remind myself that there's a lot of pressure on habits

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Speaker 1: and habit forming and motivation to get us through. But

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Speaker 1: I like to focus on momentum. And I always say

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Speaker 1: to myself after a long break, Okay, you're just going

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Speaker 1: to get started and then you're going to do something

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Speaker 1: every day and build momentum and it just carries you through.

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Speaker 1: It gives you the energy and the drive that carries

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Speaker 1: you through with that consistency, rather than relying on motivation

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Speaker 1: which never shows up when you need it. It's really

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Speaker 1: it really comes and it goes, and it's not it's

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Speaker 1: not a it's not great. So I love to one

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Speaker 1: do the three hour reset rule. This is one of

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Speaker 1: my favorite things because throughout the day you might miss

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Speaker 1: days or weeks because you're sick or busy schedules or

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Speaker 1: kids are sick. But throughout the day we have little

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Speaker 1: setbacks all the time, and these little setbacks inform whether

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Speaker 1: we do things or not, like go to the gym

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Speaker 1: or eat a healthy meal. So for example, you might

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Speaker 1: wake up with the intention to go to the gym,

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Speaker 1: but you might sleep through your alarm, or you might

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Speaker 1: not have the healthy breakfast that you intended to have.

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Speaker 1: You might have grabbed a muffin and a coffee on

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Speaker 1: the way to work instead, and then you know you

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Speaker 1: might have gone out to lunch with some colleagues and

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Speaker 1: then not eaten as healthy as you wanted, and all

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Speaker 1: of a sudden, it's a cascading effect of just not

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Speaker 1: getting there because I've already stuffed the day, I might

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Speaker 1: as well not go. It's the all or nothing attitude

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Speaker 1: that creeps in. Whereas if you have the three hour

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Speaker 1: reset rule and you treat every three hours as a

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Speaker 1: brand new day, you're never stuffing up. So it's like

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Speaker 1: you sleep through your alarm. But three hours later it's

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Speaker 1: a three hours reset and it's like, Okay, I slipped

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Speaker 1: through my alarm, but maybe I can go to the

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Speaker 1: gym after work. I'm going to still have a healthy breakfast.

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Speaker 1: You know. It's about reframing that all or nothing attitude,

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Speaker 1: and I find it really works for me psychologically, and

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Speaker 1: I hope that you find some help with it too.

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Speaker 1: But I have been using it for years and many

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Speaker 1: people say the three hour reset rule has saved them.

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Speaker 1: Then I always say that you need to acknowledge the setback.

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Speaker 1: You need to accept the setbacks a normal They're a

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Speaker 1: part of life. And they're a huge part of the

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Speaker 1: fitness journey. You know, recognize what caused the setback without

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Speaker 1: being too hard on yourself, and have that self compassion

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Speaker 1: and that love and say, listen, I was sick, I

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Speaker 1: was run down. I couldn't help that. I didn't ask

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Speaker 1: to get sick. Or I've hit a busy patch at work. Priorities.

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Speaker 1: I've got to head down give my all to work

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Speaker 1: at the moment. But you know, I will come up

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Speaker 1: for air and I will reset just about priorities and

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Speaker 1: definitely having that self compassion. I know when my kids

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Speaker 1: get sick, it can be so frustrating because you're up

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Speaker 1: all night with them being sick, and then they're home

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Speaker 1: from school all day and then you can't get any

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Speaker 1: work done. I can't exercise because I'm looking after them.

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Speaker 1: And it's just like that complete surrender of waving a

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Speaker 1: white flag and saying I accept this setback. It's a

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Speaker 1: normal part of the fitness journey. I will restart again

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Speaker 1: next week or set that date. Success isn't linear, and

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Speaker 1: you know, a wonderful pre and post natal expert, Brooke Turner,

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Speaker 1: did say that you have forever to find your fitness,

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Speaker 1: so you know it is. It is a journey. It's

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Speaker 1: not that you have to be fit by a certain

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Speaker 1: time or you have to be strong. There's no pressure there,

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Speaker 1: you know, you take that pressure off as you're returning.

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Speaker 1: I think that you need to reassess your goals and

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Speaker 1: set achievable short term objectives that lead you to that

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Speaker 1: those long term goals. You might have had a goal

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Speaker 1: to maybe lose a kilo, or maybe it was a

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Speaker 1: PB with your bench press, or maybe you really wanted to,

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Speaker 1: you know, run five hundred meters on the treadmill, like

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Speaker 1: whatever your PB or your goal was in the gym,

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Speaker 1: reassess that goal. You're not going to set your alarm

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Speaker 1: the next day after being sick for ages and get

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Speaker 1: out of bed and then go and nail that PB.

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Speaker 1: You have to reassess. You have to pull it back

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Speaker 1: and say, you know what, it's a first day back

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Speaker 1: after some time off. I'm going to take it really

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Speaker 1: easy and I'm just going to do twenty minutes brisk

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Speaker 1: walking with a bit of incline, and then I'm going

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Speaker 1: to do ten push ups three rounds, and that's my session.

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Speaker 1: Really simple, not overthink it, and you know, just reassess

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Speaker 1: those goals, and then I'd say, you've got to focus

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Speaker 1: on the positive. Reflect on pass success and progress. Remember

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Speaker 1: the benefits you've gained from staying active, such as improved mood,

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Speaker 1: your energy levels skyrocketing, your overall health improving. And then

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Speaker 1: you're looking at these successes and progress and all of

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Speaker 1: a sudden, you're like, I can't wait to get back

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Speaker 1: into the gym. So it's really motivating for me. Sometimes

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Speaker 1: I look at all photos of when I was really fit,

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Speaker 1: or I'll think back to you know, I got sixty

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Speaker 1: kilos on my chest press or something like that, and

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Speaker 1: working on my strength at that moment, or maybe I

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Speaker 1: was able to run seven k's and how great that

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Speaker 1: made me feel. Don't be devo that that's not you now,

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Speaker 1: but it's in you. You've done it, So reflect on

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Speaker 1: those successes and the progress. Then it's really important that

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Speaker 1: you create a plan. So develop a really clear, actionable

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Speaker 1: plan to get you back on track. Outline specific steps

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Speaker 1: that you're going to take, such as adjusting your workout team,

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Speaker 1: modifying it, or scheduling exercise sessions in your diary. Lock

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Speaker 1: them in so you can see it amongst all the

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Speaker 1: other stuff that you have to do and with that

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Speaker 1: workout routine, don't just write exercise right like, Okay, today,

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Speaker 1: I'm going to do buys and shoulders and a little

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Speaker 1: bit of cardio. Wednesday I might do a full body

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Speaker 1: workout with a little bit of cardio. Like what is

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Speaker 1: your plan, Like, what is your overall plan going to be?

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Speaker 1: And on specific days, allocate that type of exercise. It

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Speaker 1: may be a recovery, stretching, mobility session. It might be

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Speaker 1: a fitness class, it might be a boot camp. You

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Speaker 1: might be doing a run club. Like, just allocate it

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Speaker 1: and be specific. Okay, because a lot of people come

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Speaker 1: to me all the time with wanting to get to goals,

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Speaker 1: wanting to do things, and the only thing that's missing

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Speaker 1: is they're just not specific enough. So do that next.

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Speaker 1: Seek some support on friends, family, your fitness communities, online,

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Speaker 1: wherever you find your motivation, and say, hey, I've been

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Speaker 1: out of the game. I want to get back in.

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Speaker 1: Can you come with me for my first run. We'll

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Speaker 1: just do three k's, a little warm up, cool down,

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Speaker 1: make me accountable, please show up or come to that

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Speaker 1: fitness class that Lesmil's body pump or you know, or

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Speaker 1: I'm going to press play on a home workout at

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Speaker 1: seven o'clock on Wednesday. I'm going to send you a

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Speaker 1: selfie of my sweaty phase after I've done it, and

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Speaker 1: you're going to accept that text and be like, well done. Okay,

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Speaker 1: So you're going to be in my accountability buddy, like

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Speaker 1: make yourself accountable to somebody and lean on that support.

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Speaker 1: You really do need it, and especially when you've had

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Speaker 1: a long break, I find that's really important. Next, if

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Speaker 1: you want to, you can change up your routine. That

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Speaker 1: can be really helpful. And trying new exercises, new classes,

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Speaker 1: new activity to reignite that enthusiasm can be a good

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Speaker 1: place to start. So for me, if I've had a

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Speaker 1: long break, I'll usually instead of just going for a

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Speaker 1: run or something, I'll look at the Mytiso app and

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Speaker 1: there's everything and I'll think, you know what, I'm gonna

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Speaker 1: do a dance class. I'm going do a dance class

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Speaker 1: for twenty minutes just to get a bit of a

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Speaker 1: sweat on, get my body moving and to take the

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Speaker 1: fear out of it and go, oh, that wasn't too hard.

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Speaker 1: And then I might do like a strength session but

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Speaker 1: make it hit and bit of fun and then you know,

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Speaker 1: before I know it. I'm out running again and back

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Speaker 1: to my usual routine, but you just sometimes need to

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Speaker 1: break it short circuit it, do something a little bit different.

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Speaker 1: Fitness classes are great because you can pick and choose

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Speaker 1: and do anything, and then you want to really celebrate

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Speaker 1: those small wins, So acknowledge and reward yourself for anything small,

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Speaker 1: all those small accomplishments. This helps in maintaining that motivation

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Speaker 1: and building that momentum. So you know, if you woke

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Speaker 1: up early, you got there to the gym three times

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Speaker 1: a week, or maybe you press play on a home

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Speaker 1: workout four times a week, celebrate. Maybe that means you

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Speaker 1: do uber eats, you know, on a Saturday night and

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Speaker 1: have a night in with movie marathon or something. And

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Speaker 1: as you're getting back into it, start tracking your progress

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Speaker 1: because using an app or a journal or something to

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Speaker 1: monitor your workouts and your progress, you'll start to see

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Speaker 1: tangible evidence of all of those improvements, and then that

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Speaker 1: boosts motivation. So everything I'm talking about today is about

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Speaker 1: boosting motivation, so you don't have to rely on it.

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Speaker 1: It's really important. You want to definitely, as I've said,

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Speaker 1: practice that self compassion and be kind to yourself about

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Speaker 1: setbacks and engage in that self care and remind yourself

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Speaker 1: of why why are you? Why are you even interested

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Speaker 1: in doing a fitness journey anyway, whether it's a better health,

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Speaker 1: more energy improvemntal wellbeing, what is your big why? And

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Speaker 1: reconnecting with your motivation can really reignite your driver as well.

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Speaker 1: And then you know, if you're really struggling to get

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Speaker 1: back into it after a patch of going mia on

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Speaker 1: the gym or something, seek professional guidance, find a coach,

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Speaker 1: an online trainer, do a one off session. I do

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Speaker 1: this all the time. So I get on Instagram or

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Speaker 1: I look around, I do my research and I find

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Speaker 1: a trainer that I think is phenomenal, and then I'll

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Speaker 1: just book in for a RANDO session, just a one session,

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Speaker 1: and they'll teach me something new and I'll go, oh

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Speaker 1: my god, that is such an awesome sexy movement. I'm

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Speaker 1: going to integrate that into all of my training. I'm

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Speaker 1: going to, you know, and I get a new program

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Speaker 1: and I'm going to start doing it. I've done calisthenics, gymnastics,

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Speaker 1: I'm diving, I've done ballet anything. I've gone out and

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Speaker 1: done all these different kinds of sports. And movements and

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Speaker 1: different types of mixed martial arts. Also that I can

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Speaker 1: learn some cool stuff to reignite my passion for movement.

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Speaker 1: And it's remember it doesn't have to be a slog

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Speaker 1: every single day doing the same thing, because that doesn't work.

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Speaker 1: That doesn't bring out results anyway. If you're thinking to yourself,

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Speaker 1: if only I could run five k's a day, that

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Speaker 1: is not going to bring results anyway. You've got to

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Speaker 1: mix it up. You've got to have a bit of

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Speaker 1: strength training. You've got to have a bit of cardio,

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Speaker 1: a bit of mobility, you know, a bit of flexibility.

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Speaker 1: You know, you've got to work all around the pillars

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Speaker 1: of fitness, speed, agility, coordination. You've got to work at all.

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Speaker 1: So you don't want to get stuck in the right

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Speaker 1: anyway and finding some online or in real life inspiration.

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Speaker 1: Sometimes I download a great program off the internet and

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Speaker 1: I just go and do it, and I think that

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Speaker 1: really brought something new to my training and I had

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Speaker 1: fun doing it. I'm going to do this for a bit.

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Speaker 1: I don't know, but these are a few strategies and

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Speaker 1: few tricks and hacks that work for me. I hope

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Speaker 1: they work for you and you know, remember the three

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Speaker 1: hour reset rule because it doesn't only work for exercise,

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Speaker 1: it also works for food because you know that all

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Speaker 1: or nothing mentality with food is really a big trap.

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Speaker 1: And if you have a chocolate bickie for morning tea

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Speaker 1: and then you think, oh no, I've stuffed the entire day,

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Speaker 1: then you can just reset. Every three hours is a

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Speaker 1: brand new day, and you just get back healthy lunch

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Speaker 1: and it's like it never happened. It's better than having

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Speaker 1: another Tim Tam snacking throughout the day, eating sugar at

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Speaker 1: three pm with a coffee because you're dying and you've

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Speaker 1: got no energy, and then having you know, some takeaway

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Speaker 1: food for dinner because you couldn't be bothered because you've

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Speaker 1: already stuffed the day, and then the bad day turns

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Speaker 1: into a bad week and then you just lose control.

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Speaker 1: It just stops that all or nothing attitude, which is

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Speaker 1: just so important. So thank you for a great question,

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Speaker 1: and I hope that helped. Thanks so much for listening

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Speaker 1: to Bounce Forward. I love having your company. So please

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Speaker 1: dm me on Instagram at tip Hall Underscore XO and

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Speaker 1: let me know what questions you'd love me to cover.

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Speaker 1: Don't forget to rate and review me on your podcast

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Speaker 1: app speak soon