5 Tips To Help You Get Back To Exercise

Whether it’s been a few weeks, a few months, or even longer—taking time off exercise happens. Maybe you've had a baby, had a hard patch in your pregnancy, but also sometimes life just gets busy, kids get sick, work piles up and exercise takes a back seat. But now you’re ready to get back into it and it feels a little overwhelming and a bit of a big mountain to climb? Yep we've been there too. 

Here are the 5 things you NEED to do in order to get back to it, and actually stick to it. 

1. Ditch the Guilt and Own the Restart

First things first: let go of the guilt. Taking time off doesn’t mean you’ve failed—it means you’re human. Life has seasons, and so does fitness. The important thing is that you don't think f**k it and start self sabotaging (easy to do), you don't have to wait til Monday to start again, just do it today. 

2. Start Small, but Be Consistent

Don’t dive back in at full speed. Start with shorter sessions, lighter weights, or low-impact movements. The goal is to rebuild momentum—not to punish yourself. Consistency beats intensity when you’re restarting. A 20-minute workout done three times a week is better than a one-off sweat fest that leaves you too sore to move.

3. Set a Mini Goal (and Celebrate It)

Pick a simple, achievable goal for your first few weeks—like completing three workouts a week, going for a walk each day, or doing 10 push-ups without stopping. Hit it. Celebrate it. Then set a new one. Progress builds confidence—and confidence builds motivation. if your goal is too big, you will lose motivation and never get there. Mini goals are the way to go.

4. Make it Fun and Functional

If dragging yourself to a workout feels like a chore, switch it up. Try something new. Join an in person class, or an online plan (Hello!! Hi!!  Bumps & Burpees is here to help!) so you can do it when the baby is sleeping or the kids are at home.  When movement is fun and fits your life, it sticks.

5. Tell people about your goals

This is probably the most important, and most effective thing you can do in order to support your goals. If people know about them, they'll ask you about them and this alone will keep you accountable. You might need help with childcare, so bring your partner, parents, neighbours in on your goals and ask for help. No one can help you if they don't know what you want to do. 

Remember: Progress, Not Perfection

I know some weeks can feel like you're not making progress, I mean some weeks it even feels like you're going backwards but keep sticking at it and doing what you can because overall you are still going forward I promise. Sometimes you even need a rest week in order to hit the next week hard. Not every week can be your best week!