How to restart your fitness routine after a long break

Jeynelle's decided to focus more on her fitness when she realised she wanted to improve her mental health and explore new hobbies, which also included her newfound passion for food and motorsports. Of course, like any routine, she acknowledges the potential obstacles she'd face when she started her fitness journey – particularly in managing her past struggles with eating disorders while striving for body recomposition. "This time’s goal is to also better myself and my physique so that I can be a PT potentially, and take on clients that face similar issues," she adds.

She also mentioned that she focuses on the importance of balance and moderation in her approach, making fitness a sustainable lifestyle rather than a rigid routine. She says, "I enjoy doing it and I make sure to not overdo it as well. Taking breaks and finding other interests is key to making it sustainable. And of course, if I'm feeling tired, I'll just take breaks."

As the co-founder and senior instructor of the Pilates Studio, BE.Studios, Eugena is definitely an expert in her field. Whether you're a fitness newbie or an enthusiast, Eugena highlights the importance of having a realistic approach when scheduling your workouts. She emphasised the importance of consistency. For instance, choosing one dedicated day each week for an exercise of your choice, and ensuring that you work on having a consistent routine. She also mentioned that you should have some form of gradual progression for your workouts, like a 20-minute run twice a week to ease back into fitness so you won't end up feeling overwhelmed. She says, "Once this feels more comfortable, you can gradually increase the duration and frequency of your workouts."

Of course, while high-intensity workouts may seem like the obvious choice for many when restarting your routine, Eugena, offers a different perspective. "Pilates is a low-impact exercise form that offers full-body engagement, focusing on strengthening and mobilising various muscle groups. It can serve as an excellent complement to more high-impact activities, ensuring you maintain a balanced fitness regimen."

Overall, she highlights the importance of listening to your own body. "Remember, the key is to make gradual adjustments, allowing your body to adapt to the renewed activity. Patience and consistency will be your best allies as you embark on this rejuvenating fitness journey."

Cheryl's fitness journey weaves through moments of injury, off-season rest, and bouts of burnout. Reflecting on her experiences, Cheryl candidly shares the challenges she's faced, from the frustration of injury-induced pauses to the exhaustion of burnout after packing races too closely together. Yet, amidst these setbacks, Cheryl's resilience shines through as she navigates the daunting task of reigniting her fitness journey.

"Coming back from a break (whatever the reason the break is), is always difficult. The inertia is real! Plus, naturally, your fitness level will drop some during the break, so when you restart, you will struggle to run at a pace/lift a weight that used to be comfortable for you. But the body is pretty smart and it adapts quickly, so my advice is to start slow (it's ok to lift lighter or run slower) and give yourself time to get back to it. It will be a struggle to get back into a routine but once you create that habit, your body will get used to it and you won't feel so bad."

She also highlights the importance of establishing a strong "why" to sustain motivation and advocates for the power of the community in staying accountable and inspired. She says, "Build a tribe and find friends to do with you. Unless you have a very strong why, or you are very highly motivated, it can get lonely or boring. Having friends that you can work out with will be very helpful, to keep you accountable as well."

On top of that, her approach to making fitness enjoyable and sustainable is admirable. It involves embracing variety and seeking out new experiences, ensuring that each workout is both fulfilling and exciting.

For Carissa, fitness isn't about adhering to strict schedules or pushing through exhaustion; it's about listening to her body and honouring its needs. Whether she's travelling or at home, Carissa prioritises enjoyment and flexibility in her workouts, emphasizing the importance of doing what feels good and sustainable. Recognising the common feeling of being "stuck" in fitness journeys, Carissa works with her team at Ganbaru Method, to create accessible programmes designed to empower individuals with clear guidance and exercise variations.

When it comes to creating a sustainable routine, Carissa emphasises the importance of kindness and discipline in maintaining your regime. "Be realistic, kind, and disciplined. Make sure it fits into your schedule and energy levels, then stick to it. But don’t throw yourself off track just when you’ve missed one session — life happens."

 

Hanya, a passionate jewellery entrepreneur and fitness enthusiast, recently restarted her fitness regime after a long break, a story she candidly shared on her Instagram. Amidst the bustling demands of her work life, her workout routine gradually took a backseat. Despite her desire to prioritise her well-being, the mental struggle of overcoming inertia and finding motivation proved daunting. She says, "Even though I knew I wanted to do something good for my body, I dreaded it and could not find the motivation to work hard."

Determined to reignite her passion for fitness, Hanya discovered a winning formula: establishing a consistent sleep schedule, ensuring 7 to 8 hours of restful sleep, and rising early at 6 AM for invigorating workouts. This simple yet transformative routine, coupled with the discipline gained from a snowboarding trip to Japan, where she conditioned herself to wake up at 5am every morning to hit the slopes, marked a turning point. As Hanya embraced the early morning gym sessions, she found herself in a better mental state, reinvigorated and genuinely enjoying her workouts. She adds, "When I came back, I started sleeping early, waking up at 6am for 7am gym classes and found myself in a better mental state, feeling motivated and finally enjoying going to the gym. Getting the workout done before the sun rises, and before the day gets too hot, helps tremendously too."

Cheryl Loh (Personal Trainer)

Credit: Cheryl Loh

6/6

Cheryl, a dedicated personal trainer, recently took the leap and moved from the bustling streets of Singapore to the vibrant energy of New York City. Amidst the whirlwind of relocating from one city to another – from Singapore to the Netherlands, then to Spain, and finally to New York – Cheryl found herself swept up in a wave of logistical challenges and temporary accommodations. "Each change in scenery meant adapting to new environments and temporary accommodations, making it difficult to maintain the consistency of my fitness routine," she adds.

In the midst of this adventure, her commitment to fitness momentarily was at a standstill as she navigated the demands of her new surroundings. Now settled in her new home, Cheryl is eager to reignite her passion for health and well-being. She says, " This reality is something I often discuss with my personal training clients, whether they’re frequent travellers, recovering from injury, or adjusting to parenthood. While the loss of strength and fitness can be disheartening, it’s crucial to acknowledge that life presents obstacles and has its fluctuations. Overcoming these challenges in restarting a fitness journey starts with recognizing these expectations. I’m confident that with consistency in my fitness regimen – focusing on clocking in 4 exercise sessions per week, my strength and fitness levels will rebound, just as they have before."

She also shared about her focus on consistency and prioritising feeling good and healthy over narrow goals. "I focus on the post-workout endorphin rush and the wonderful positive effect it has on my mood. This approach encourages me to incorporate exercises and activities that I genuinely enjoy and find fulfilling." By incorporating variety and enjoyment into her fitness routine, Cheryl sets the stage for long-term sustainability and a vibrant, fulfilling life fueled by the benefits of regular exercise.