How to rescue a blown diet or a skipped workout

Schedule a workout for your first day back, even if you can only squeeze in 20 minutes. (Thinkstock)

Josef Brandenburg, special to

WASHINGTON – A decade ago when I lived in LA, I worked really hard to get a job as a personal trainer at Spectrum Sports Clubs. Even though I was young, the club gave me the chance to prove myself.

But on my way to my very first day of work, I got a flat tire.

What exactly does this have to do with being in great shape, you ask?


Because a flat tire is a busy day at work, a summer vacation or anything else that derails your commitment to eat better and exercise regularly.

We’ve all been there. And when we get a flat tire, we change it right away — or call someone to do just that — and get back on the road. And the same thing should be done for our workout and healthy eating routines.

Here are some ways you can get your momentum back when returning to healthy habits.

  1. Make sure your first meal back is compliant with whatever nutrition plan you follow. If you are focusing on leafy greens and whole grains, pile fresh, healthy vegetables on your plate. If your ideal diet is more protein-focused, have some baked fish and vegetables for dinner. The first meal back begins the positive momentum.
  2. Schedule a workout for your first day back, even if you can only squeeze in 20 minutes. This furthers the positive momentum of point number one. Then, continue to schedule your workouts for the week. One of the simplest strategies to boost the likelihood of exercise follow-through is to write down when, where and what you will do for your workout.
  3. Go to the grocery store. One of the biggest problems with getting back from vacation is returning to the house with no food and needing to scramble to catch- up with work. Swing by the store on your way home from the airport or on your way into town. Even if you only have time to pick-up a few things, having healthy food options within reach will increase the likelihood that you make healthier choices. If you didn’t go on vacation and are just jumping back into the swing of things, making a trip to the grocery store is also an important step to getting back into healthy habits.

Editor’s Note: Josef Brandenburg is a D.C.area fitness expert with 14 years of experience and co-author of the international best-selling book “Results Fitness.” In 2004, he started The Body You Want personal training program, which specializes in helping you get the body you want in the available time you have. You can also check out his blog, follow him on Twitter, or check out his fitness videos on YouTube. Follow @WTOP and @WTOPliving on Twitter.

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