It's been a while... How to get back on track

Whole Happy Health
5 hours ago
3 min read

Hi team

It seems be have been a while! With life being hectic to this start of the year, the weather being like a monsoon all winter and Easter holidays recently. It feels that those New Years resolutions were a long time ago and actually the best time to start and get back on track with healthy habits is the start of Spring!

I hear thats happening next week with 10 days of dry weather!

Getting back on track with healthy eating and fitness can feel overwhelming after a break. I know the feeling well. Life gets busy, motivation dips, and suddenly weeks or months pass without hitting the gym or paying attention to what you eat.

Start Small with Your Workout Routine

When we first decide to get back on track, avoidjumping into intense daily workouts. Instead, commit to going to working out three times a week. If you’re new to fitness or returning after a break, this approach helps build consistency without burnout.

Track Calories Without Obsession

Healthy eating doesn’t mean strict dieting or cutting out all your favourite foods. Tracking calories is a game-changer because it creates awareness around portion sizes and food choices. I use myfitness pal app to log meals, which helped me see where I could improve my eating habits and stick to a calorie intake that was good for me after all the chocolate of Easter!

Try these tips to make calorie tracking effective:

Focus on whole foods like vegetables, lean proteins, and whole grains.
Allow yourself treats occasionally to avoid feeling restricted.
Use tracking as a guide, not a rulebook. Flexibility matters.

Tracking calories helped me avoid mindless snacking and made me more mindful of what I put on my plate.

To calculate the right calorie intake

Goal weight in pounds (lbs) x 12 = daily calorie intake.

eg goal weight for me 80kg which is 176lbs

176 x 12 = 2112 calories a day

I range it in between 1900 -2100 calories

Prioritise Sleep for Recovery and Energy

Sleep often gets overlooked when trying to get back on track, but it’s one of the most important factors for fitness and healthy eating. When we slept well, workouts feel easier, better control over cravings, and life is just better!

Set a consistent bedtime and wake-up time, even on weekends.
Create a relaxing pre-sleep routine, like reading or gentle stretching.
Limit screen time at least an hour before bed.

Remember that old saying from How I Met Your Mother

also If "its" not happened by 11pm then it's probaly not gonna happen so get to get earlier the next night and have fun!

Make Time for Family, Friends, and Relaxation

Getting back on track isn’t just about workouts and food. Spending quality time with family and friends and allowing yourself to relax are essential for long-term success. Stress can sabotage healthy habits, Make sure to schedule downtime and social activities.