Blog post

How to Get Back Into Working Out – After a Hiatus

Okay Dreamers, we’ve ALL been there. That point where you start thinking about the last time you worked out, and you literally have to do MATH to figure it out. Whether you’ve been taking a break of two weeks, two months, or two years, it can be incredibly daunting to get back on the fitness train. Maybe it’s because we know how incredibly hard it can feel to build up endurance and see results. Or perhaps it’s just the fact that it HURTS in the beginning. Actually, let’s be honest, it hurts pretty much all the damn time. But if you’re wondering how to get back into working out, we’ve got some tips to lessen the stress, and who knows, maybe even make it enjoyable.

How to Get Back Into Working Out

Remember Why You Love it

One of the top ways on our list of how to get back into working out is to remind yourself why you’re doing it. Why do you love it? Why do you love to hate it? Who is your motivation? Is it your kids? Your health? Your happiness? Do you just love the way it feel to have more energy and more confidence?

If you don’t know why, it’s hard to throw motivation behind it. Especially in the first few weeks, since the initial progress can feel painfully slow. So whether you have to make a huge ass motivation board with sparkly inspiring quotes that you hang in your doorway, or just set that alarm a little earlier every morning, remind yourself WHY you wanted this in the first place. Then think about that reason EVERY damn day. Motivation is a fickle bitch, and she won’t always be there for you. But YOUR driving power is not motivation, it’s the why.

Start Slow

One of the biggest mistakes we hear from people when they ask us how to get back into working out, is that they expect to be right back where they were at their peak. This is not going to happen. And while it’s wildly frustrating when you are on your back winded after a 1 mile run, you simply can’t expect yourself to rock out 10 miles after taking six months off. IT’S NOT GOING TO HAPPEN.

You need to start slow. Like, slower than you’d even think was effective. If you try to jump back into training too fast, you’ll risk injury or burn out. Neither of those things is going to help you get back into working out any quicker. Meet your body where it’s at, not where you want it to be. If you’re patient and consistent, you will get there. Regardless of where ‘there’ is, you WILL get there.

And be patient. It’s going to take a few weeks for you to start noticing changes. It won’t happen overnight. But it is happening. Trust the process. If anything is tried and true, it’s the process of bettering your mind, body, and soul through nutrition and fitness.

Nourish Your Body

We can pretty much promise you that if you try feeding your body crap while you’re attempting to get back into fitness, you’re not going to get the results that you want. You’ll feel slow, sluggish, and unmotivated. We don’t think you need to go super strict, no cheat meals no nothing, but you DO need to be feeding your body the fuel it needs to grow, and power yourself through workouts.

So make an effort to eat lots of fruit and veggies, whole grains, lean sources of protein, and cut back on the sugar, dairy, and alcohol. Honestly, you’ll be blown away by how big of a change you’ll see from these dietary changes alone. And when you have tons of extra energy and you feel great, it makes working out a whole lot easier.

Find a Program/Schedule That Works For YOU

Some people can hit the gym for two hours, or drop in for a double dose of hot yoga. Others can only stand to get their heart rate going for 30 min max. Decide what works for YOU. Do you need a full 60 minutes to pull your thoughts together and reset? Great. Set aside that hour for yourself and make it count. Only have 30 minutes after you’ve put the kiddos to sleep and are already exhausted? Then 30 minutes of yoga might be all you can muster that day.

Find a program and a schedule that works for YOUR life. Who cares if Cindy goes to yoga every day of the week and can bend like Gumby? You’re not Cindy. You’re you. And you might just need a quick 30 minute jog or a group class to get you going. Don’t think about what works for someone else. The more you connect with your routine, the easier it will be to stick with it.

Be Kind to Yourself

This may be one of the most important tips of how to get back into working out. DO NOT berate yourself or knock yourself down for being ‘out of shape’ or ‘not where you used to be’. Embrace where you are at this very moment. Be grateful that your body is healthy enough to begin working out again. Even though the process is slow, just enjoy it. One of the most gratifying feelings in the world is looking back at all the hard work you’ve put in, and seeing the results of your labor. But if you’re too busy criticizing yourself in the mirror and getting frustrated because you can barely crank out 5 push ups, you’ll miss this process.

Thank your body for everything it does for you, and we promise that you’ll approach this journey in a whole new light.


  • Jeanne

    November 30, 2017 at 3:43 am

    Great tips. Definitely needed to be reminded of this!

    1. Mile High Dreamers

      November 30, 2017 at 3:45 am

      Thanks lady!

  • jordan @ dancing for donuts

    November 30, 2017 at 4:47 am

    waaiiiiitttttt how did you know i haven’t worked out in a week (or more)?!?! ugh, i’ve been so out of it from traveling and then i got super sick, so i’m feeling less than stellar about jumping back into things. i love these tips though – i think i’m going to focus on signing up for classes i know i LOVE so that i’m actually excited to go to them. it’s so hard getting back into the routine, but once you’re there and in it, it’s GREAT!

    1. Mile High Dreamers

      December 1, 2017 at 12:36 am

      Ahhhhh that’s EXACTLY what happened to me after our Cali trip! I was out for two solid weeks and then was dreading getting back into it. Just knowing how hard it’d be to get back to where I was sucked haha. But you’re so right, once you finally feel strong again, it’s SO worth it. And motivating classes make that SO much easier! Get it girl!

  • Miriam

    November 30, 2017 at 9:04 am

    Definitely been there, I had such a busy year and just got back into my routine. It is hard at the beginning and to stick with it but it is so worth it!

    Miriam x

    1. Mile High Dreamers

      December 1, 2017 at 12:38 am

      It is SO hard to get back into it. But the more consistent you are, the easier it gets (and faster!). It’s absolutely worth it!

  • Kelli G.

    November 30, 2017 at 1:28 pm

    Awesome tips! It’s so easy for me to fall off the wagon and the thought of getting back into working out is exhausting all in itself. I will be keeping these tips in mind for sure!

    1. Mile High Dreamers

      December 1, 2017 at 12:39 am

      Thanks Kelli! The crazy thing is that it’s so mental! We definitely make it worse in our minds than it really is. Hopefully these tips make it a little easier!

  • Federica Di Nardo

    November 30, 2017 at 4:59 pm

    Soo on point!!!


    1. Mile High Dreamers

      December 1, 2017 at 12:39 am

      Thanks lady!

  • Amy-Anne

    November 30, 2017 at 5:28 pm

    This post couldn’t come at a better time haha, as it’s just turned winter I’m finding I have no motivation to go out in the cold to go to the gym, and don’t work out in my own house. Starting slow is one of the best tips, if you push yourself into it you’re just going to hate it.

    Little Moon Elephant

    1. Mile High Dreamers

      December 1, 2017 at 12:40 am

      Exactly! If you start out slow, you really let your own momentum build up. Once you start to notice little results, you crave even more. So it just happens naturally!

  • Courtney

    November 30, 2017 at 7:03 pm

    These are good tips. I’m currently on top of my workout routine but when I get in a rut it sucks. But there are always ways to get out of it.

    1. Mile High Dreamers

      December 1, 2017 at 12:41 am

      You go girl! It’s always such a great feeling to be on your game like that. BUT, when the ruts do happen, you’re 100% right. You can ALWAYS find a way to pull yourself out!

  • Hannah

    November 30, 2017 at 9:10 pm

    This is such a great post! I definitely need to get back into exercising, and I’ll be using these tips to help too. Thanks for sharing xx

    Hannah | luxuryblush

    1. Mile High Dreamers

      December 1, 2017 at 12:41 am

      Thanks Hannah! We’re so glad it motivated you!

  • wendee

    November 30, 2017 at 10:54 pm

    getting back into it after a break can be really difficult. Thanks for these tips.
    The Glossychic /Wonder Cottage

    1. Mile High Dreamers

      December 1, 2017 at 12:41 am

      It can be so hard, but the little changes make a big difference!

  • jane

    December 1, 2017 at 2:27 am

    I think everyone should always take care of them self because at the end of the day, it was only you, yourself who can help you to be better. Love this thoughts you share dear!

    Much Love,
    Jane | The Bandwagon Chic

    1. Mile High Dreamers

      December 1, 2017 at 2:49 am

      We so agree Jane! You put it perfectly. We’re are 100% in control of bettering ourselves, and that’s pretty great when you think about it!

  • Laura @ Sprint 2 the Table

    December 1, 2017 at 2:29 am

    Great tips! I find that when I get in a rut, it helps to just try something new. Sometimes you just need a change of pace!

    1. Mile High Dreamers

      December 1, 2017 at 2:49 am

      YES! Throwing in a little spice and variety can make all the difference!

  • Sheena Sy Gonzales

    December 1, 2017 at 3:13 am

    thank you for these tips! I know it’s not that easy to just jump back to working out especially when you just got back from a long trip. Nice to know I’m not alone in this! haha

    Sheena |

    1. Mile High Dreamers

      December 2, 2017 at 12:57 am

      Starting up after a long trip is the HARDEST! And no haha, you’re definitely not alone in this! We’ve got this!

  • Pauline

    December 1, 2017 at 9:09 am

    Good luck with your fitness goals! We’ve all been there – but it’s hard for people to admit sometimes. WELL DONE YOU on this list! I think the first one, i.e. remembering why you started (before) really helps motivate me to get back on my grind. 🤩

    1. Mile High Dreamers

      December 2, 2017 at 12:58 am

      Thanks Pauline! It ALWAYS helps to have that reminder to stay motivated!

  • Rosanna

    December 1, 2017 at 11:32 am

    Great tips, I definitely need to get back into working out this month!
    Have a lovely weekend 🙂
    Rosanna x

    1. Mile High Dreamers

      December 2, 2017 at 12:58 am

      Thanks Rosanna! The best part is that it’s always there for us when we come back to it :). You got this!

  • Gemma

    December 1, 2017 at 3:40 pm

    Thanks for the tips. I really struggle with the motivation at this time of year. Have a great weekend.

    Gemma x

    1. Mile High Dreamers

      December 2, 2017 at 12:59 am

      It’s hard with the crazy busy schedules and treats EVERYWHERE! It helps to remember that even a 10 minute workout is better than nothing!

  • Jerel Seamon

    December 1, 2017 at 7:13 pm

    Great read!!! Especially with the nourishment,diet has definitely been a weak spot for me.

    1. Mile High Dreamers

      December 2, 2017 at 12:59 am

      Thanks Jerel! Diet is probably the most challenging part of it. Keeping moderation in mind is always helpful!

  • Kuks

    December 1, 2017 at 8:48 pm

    starting slow is indeed the way to go
    Wonder Cottage

    1. Mile High Dreamers

      December 2, 2017 at 1:00 am

      Slow and steady wins EVERY time!

  • Kelsey&Kenecha

    December 2, 2017 at 12:16 am

    Great post!! 🙂

    1. Mile High Dreamers

      December 2, 2017 at 1:00 am


  • Amy

    December 2, 2017 at 8:27 pm

    I’ve never worked out on a regular basis, but I still found these tips really helpful. I definitely want to do more exercise, but can never find the motivation. I have way too many hobbies already, and it’s so easy to just spend the entire evening on the sofa. Hopefully I’ll get there soon, as long as I start off slower, and do a bit less!

    1. Mile High Dreamers

      December 2, 2017 at 11:46 pm

      Motivation is tricky! That’s why it helps to just make it a habit rather than rely on the motivation, because it’s definitely NOT always there! Even just walking 1 mile is better than nothing. And those little changes end up making you crave more! But starting slow is so key, that helps you not burn out or get frustrated. You got this girl!

  • Ashley

    December 2, 2017 at 8:54 pm

    Omg!! I needed to read this!!! I just came back from a month of being away and its so hard babe! It’s always cold and so dark outside!! I just can’t!! hahaha But i went back today for the first time and had a mini work out. Being very kind to my self. I know by next week I will get back into it! Love all you tips girl!



    1. Mile High Dreamers

      December 2, 2017 at 11:47 pm

      Ahhh we FEEL your pain! Getting back into after our Italy trip was SO hard. And the fact that it’s dark at 4:30 does NOT help at all! But a little consistency goes a long way. We’ve got this!

  • Kya

    December 3, 2017 at 3:35 am

    Wonderful tips! Thanks so much for sharing. 😀

    1. Mile High Dreamers

      December 4, 2017 at 2:05 am

      Thanks Kya!

  • Nancy

    December 3, 2017 at 6:23 am

    Oh man, it hurts when you lose some progress because of a little break from the gym! I’m guilty of taking a week-long break here and there because of personal reasons but that’s no excuse for stopping forever! These are some awesome tips for starting back up! I agree with starting slow – there’s more harm done if you push yourself at 110lb squats after taking a 2-month break XD. Thanks for the positive vibes :).

    1. Mile High Dreamers

      December 4, 2017 at 2:06 am

      It’s so true though! But that’s such a good point – it should never be a reason to give it up completely! Starting slow is so key to maintaining it!

  • Nevena Krstic

    December 3, 2017 at 12:34 pm

    These are really good tips! 🙂 xx

    1. Mile High Dreamers

      December 4, 2017 at 2:06 am

      Thanks Nevena!

  • Kim

    December 6, 2017 at 4:25 am

    This was quite motivational! I really need to get my butt into the gym because 1) I paid for the membership already and 2) MY HEALTH duh. Thanks for these tips!


    1. Mile High Dreamers

      December 7, 2017 at 12:15 am

      Thanks Kim! Having paid for the membership is always a good motivation haha. BUT, so it the way it makes you feel!

  • the adventurer

    December 7, 2017 at 3:12 am

    I love this post! I feel like I was on such a high from yoga teacher training, constantly doing yoga and then when I went up to northern california my yoga practice has fizzled out. I’m getting back into going more often again but definitely not as often as a few weeks ago. I like your last tip about being kind to yourself, it’s easy to be hard on yourself and criticize but it’s more effective to be positive =o)

    1. Mile High Dreamers

      December 8, 2017 at 3:11 am

      This is exactly what happened when we went on our last trip! You feel SO strong, and then you lose a little bit and it’s crazy frustrating. But being kind to yourself is SO much more effective than beating yourself up about it. All it takes is a little consistency!

  • Plume d’Auré

    December 12, 2017 at 10:53 am

    The perfect timing ! I actually am in the middle of wanting to go back !
    My biggest problem is that I always want to start fully, and then it doesn’t work !
    I’ll listen to your advice ! Hope it goes better this time 🙂
    Plume d’Auré

    1. Mile High Dreamers

      December 13, 2017 at 4:19 am

      We make the same mistake! It’s all about building that foundation. You’ve got this!

  • Alex

    December 16, 2017 at 8:28 pm

    I’ve definitely been in a “hiatus” of sorts, so appreciating these tips! Their motivating me to get back at it!
    Thanks for the post!


    1. Mile High Dreamers

      December 17, 2017 at 9:25 pm

      Yes! You’ve got it girl. It’s always worth it! Thank YOU!

  • Zhanna

    December 22, 2017 at 3:29 pm

    I have to agree with all of these tips. What works for me is to remember why you want to do it and go with my own speed.

    1. Mile High Dreamers

      December 23, 2017 at 2:40 am

      Amen! Expecting to be at anyone else’s pace or level is just silly. Do YOU, and that’s how you’ll maintain it!

Leave a comment

Your email address will not be published. Required fields are marked *

Previous Post Next Post