Bouncing Back After Taking Time Off From Exercise

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Blah. I had a terrible workout at CrossFit yesterday. I felt like my body wouldn’t do what I wanted it to do, and it frustrated the crap out of me. I also tore up my hands again, which were almost healed from “Murph.” I know”¦ woe, is me.

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When I got home from CrossFit, I received a bunch of pug kisses, which instantly made me feel better. I mean, how could they not? Murphy is the best little Therapy Dog. Check out that tongue! Haha! Pug kisses are just one of his many therapy services.

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I know everyone takes time off from exercise at one point or another because of an injury, illness, pregnancy, or just plain lack of motivation. Obviously, it’s not the end of the world, but it still can be frustrating trying to get back into the groove when you know you’re not as fit as you used to be.

I was definitely struggling with some negative emotions yesterday, and I thought some of you might have experienced the same feelings, so here are a few things I’m doing to help myself bounce back.

  • Be positive. Getting down on myself isn’t going to help me improve, but a positive attitude will keep me motivated to get myself where I want to be. A positive attitude goes a long way!
  • Focus on what you CAN do. I did 100 pull-ups on Saturday. Hey, I’ve still got it! Focusing on what I can do is so much better than dwelling on what I can’t do.
  • Don’t quit. What kills you only makes you stronger? I had a rough workout yesterday and wanted to quit, but I didn’t let myself, and I’m so glad that I pushed through. It definitely made me a little bit stronger.
  • Appreciate the moment. This is going to sound super cheesy, but it’s the truth. Every CrossFit class I go to, I take a moment to soak it all in and appreciate that I’m healthy enough to be there. There’s been so many times that I haven’t been well enough to exercise, so taking a minute to appreciate my physical health puts things in perspective.
  • Set some new goals. Exercising again after taking time off is like starting with a clean slate. Instead of dwelling on the past, I’m looking forward and setting new goals to keep me motivated.

If you’re struggling to get back on track with your diet or exercise routine, here are some helpful posts I’ve written over the years:


After CrossFit, I showered up, made some green juice, and then started to make lunch.

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I snacked on some grapes while I worked.

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On the menu: an open-face toasted sandwich with Garlic & Herb Laughing Cow cheese and cucumber slices with a little salt and pepper sprinkled on top. Yum!

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[I am an official brand advocate for Bel Brands in 2013. While I receive compensation for participation as a brand advocate, opinions are my own.]


Last night’s dinner was a good one! We had chicken salad with red grapes and celery, homemade French fries, and Kale Salad, which I made using the super easy instruction from the chef at Canyon Ranch.

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Mal and I ate dinner in the living room while we watched Weeds. We discovered there’s a new season of the show on Netflix, so we had a mini marathon last night.

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I ate about 500 peanut M&Ms while we watched TV.

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Question of the Day

Have you ever taken a considerable amount of time off from exercise? What did you do to help yourself bounce back?

P.S. BIC Bands just added 53 new bands! There are lots of cute ones!

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