Have you ever felt like you finally hit your stride with your training routine, only to have life throw you off track? That’s perfectly normal—and even expected.
In my role coaching clients at Nerd Fitness, I always tell new members: “I don’t know exactly when it will happen, but within the first three months, something will inevitably disrupt your routine.”
Maybe you’ll get sick, work will become overwhelming, or your kids will keep you up all night. Perhaps your motivation will suddenly vanish. Whatever the cause, I anticipate it. And here’s why that’s actually a good thing:
Consistency is Never 100%
Life is unpredictable. Things change constantly. The sooner we accept that there’s no such thing as a “normal” routine, the sooner we can focus on developing two crucial skills:
- How to shorten disruptions (so you can bounce back faster).
- How to adjust the dial (so you can still accomplish something, even if it’s less than usual).
For example, if you typically train for two weeks and then take four weeks off, progress might mean reducing that break to just one or two weeks. Over time, this small change can make a huge difference in the number of workouts you complete!
Similarly, if life gets chaotic and you can’t stick to your usual routine, progress might look like scaling back to shorter workouts. This way, you maintain the progress you’ve already made without losing momentum.
Recognize the Pattern
Last week, I received an email from a reader who said, “I can stay consistent for one or two weeks, but then I fall off track, and it takes me a while to start again.”
I asked them: “What usually knocks you off track? Is it a busy schedule, frustration from lack of results, or negative self-talk like ‘I’ve already messed up, so it’s okay to skip today’?”
Looking back over the past few months, you’ll likely notice recurring challenges, such as:
- Busy workweeks
- Travel
- Family obligations
- Getting sick
- Starting too strong and burning out
Once you identify these patterns, you can start recognizing them as they happen and adjust your habits accordingly.
Scale Down Your Training
Did you know you can maintain your strength with just one-third of your usual training volume? For example, if you typically do three sets of each exercise, just one set can help you maintain your progress.
Here are some ways to adapt your workouts when life feels overwhelming:
- Reduce the number of rounds. If you usually do three or four rounds, try one or two.
- Switch to timed bodyweight circuits. These are quick, flexible, and can be done anywhere.
- Spread it out. Take short movement breaks throughout the day or week (e.g., a few squats after brushing your teeth).
One of my clients, Sean, was on a two-week business trip. Instead of pausing his workouts, he did 10-minute bodyweight exercises in his hotel room. Even on busy days, he managed just two minutes, but it kept his momentum alive. He returned feeling great and was able to jump back into his routine without skipping a beat.
Prepare Low-Effort Meals
Nutrition is just as important. Create a list of emergency backup meals that are quick and easy to prepare. Focus on protein, fruits, vegetables, and hydration. Here are some ideas:
- Mexican: Grilled chicken or steak, rice, beans, fajita veggies, and salsa.
- American: Grilled chicken, steak, or fish with steamed veggies and a no-calorie drink.
- Grocery store: Greek yogurt with berries and nuts, rotisserie chicken with a salad, or frozen meals like Trader Joe’s Tikka Masala.
I’ve compiled a full list of low-prep meal ideas for my coaching clients. If you’d like to see it, feel free to email me, and I’ll send it your way.
Plan a Reset Check-In
After a disruption, schedule a quick “reset” check-in to assess and plan your next steps. This could be a journal entry, a self-reflection session, or even a call with an accountability partner. Here are some questions to ask yourself:
- What went well? Maybe you managed a few short workouts or prioritized protein during meals.
- What was challenging? Perhaps you felt too drained to prepare healthy meals.
- What would you do differently next time? Sometimes, no major changes are needed—just more practice.
Final Thought
Falling off track isn’t failure; it’s feedback. And when you expect it, you can plan for it. The next time life throws a wrench in your plans, you’ll know what to do:
- Identify your recurring patterns.
- Scale down your training.
- Rely on your low-prep meal ideas.
- Schedule a reset check-in.
Progress isn’t about perfection—it’s about shortening disruptions and adjusting the dial. If you need help creating a plan, hit reply. I’d be happy to assist.
– Coach Matt
