This past week I came down with the flu. It was not fun to say the least. I had a fever, chills, aches and pains, headaches, and a sore throat; even a stuffy nose. Gross. Let’s just say I was absolutely miserable.
When I am sick, all I want to eat are comfort foods, and that’s exactly what I did. I ate lots of toast with jelly, chocolate, crackers, and ice cream to soothe my throat. I drank tons of Powerade and orange juice, and did not keep track of my macros. I was too tired to think and too exhausted to plan. Whoops. Where is the restart button on my health?!
Today, I am on the tail end of my sickness (knock on wood). Hopefully in a couple days, I will be back to feeling 100%. Since my mind is clearing up and the sickness fog is rolling away, I can finally put together a restart plan for my health. For someone like me, going strong for 2.5 months with clean eating and workouts 3 times per week; then going into a full week without clean eating and no workouts, was VERY hard for me to deal with. At first I was upset, but then I told myself that taking care of my body was better than to push it. As I stated, now that I am getting better, I can start planning my restart action plan for next week.
Here are the 6 ways to set yourself up for success with a restart health plan:
1.) Don’t Bring Yourself Down
As I said in the last paragraph, I got mad at first that I could not workout or prep my meals ahead of time. Cut yourself some slack- you’re sick, you’re not feeling up to snuff. Relax. It will be okay. If you believe in living a healthy life, then you can easily restart and get back in the game. Don’t bring yourself down with negative thoughts, otherwise, you will stay in a negative mindset.
2.) Find Support
Ask your family or friends to support you for your first couple weeks back. Explain you’ve been sick and that you want an accountability partner through the next few weeks. It can be easy to slip back into old eating habits fast. Have someone keep you accountable to your goals until you’re 100% again.
3.) Set Reminders
I like to set phone reminders to pop up for me during the week. They are great little motivational pushes to motivate you to keep doing your daily workouts or food prepping. I have one that goes off every week night around 7pm reminding me to food prep.
4.) Create a Calendar
I am a very visual person. I like to see my activities and goals for the day out in front of me on a physical calendar. I typically bring this around with me and check off activities and goals as I complete them throughout the day. I write out all my food and workout plans. Make sure to schedule in some extra Vitamin D & C into your day to keep the sickness away!
5.) Plan a Fun Meal
Make sure to plan 1 or 2 fun meals per week. You do not want to get bored by eating the same thing daily. I like to plan a cookout night or a wine night with snacks every now and again. Be creative and don’t deprive yourself.
6.) Create Inspirational Notes
For me, I strive to do at least 30 minutes of activity each day- but I do not always follow through with that. Sometimes, laziness takes over and I need to remind myself that I feel so much better after I workout. I normally will write myself sticky notes, inspirational quotes, or keep an ongoing list of motivational photos on Pinterest to keep me going.
Do you have any tips on how to get back in the game after being sick? I know if can be hard to jump right back in. If you have any tips or tricks, feel free to share!