Discover Yourself Fit & Fabulous 2017 Health & Wellness

Fit & Fabulous: 4 Ways to Get Back On Track When Life Gets In the Way

March 15, 2017
getting back on track with your fitness goals

Getting back on track with your health & fitness goals


My week has been pretty mixed in all areas, so not feeling on top of the world. I’m not going to beat myself up though. We all have our up and down days but the important thing is to ACCEPT these times and then GET BACK ON TRACK.

Part of a healthy lifestyle is accepting when things aren’t going well, getting through it the best way you can and then getting back to where you want to be. By being kind to yourself, you give yourself time to work through everything and you can come back stronger.

There is so much pressure to perform in all areas of our lives that sometimes life gets in the way and we feel overwhelmed.  Of course, a lot of this pressure and stress is self-imposed.  We feel responsible for our families and wanted to make sure they are all okay, we have work commitments and social commitments and as I’ve written before, it is difficult to say ‘NO’.

At some point, our bodies start to give us the message that we are overdoing it and it needs some nurturing.  Our minds feel the same.  We overload our minds with information and when you throw feelings into the mix we struggle to think clearly and stay focussed.

Of course there is the pressure of setting the standard bar too high for ourselves and then feeling guilty when some days we don’t reach the bar.


So how do we get back on track when life gets in the way?

1. Accept

First we need to accept that we are feeling overwhelmed and that it is okay to take a day off!  In my post Why We All Need A Mental Health Day I talk about making time to Rest, Recover and Refresh.

2, Take Time Out

Make some quiet time for you and be kind to yourself.  It might be relaxing with a book, going for a walk, seeing a moving, having a relaxing bath or meditating.  Time Out gives you time to nurture your mind and body and recharge yourself.  I like to call it ‘Me Time’.

3. Set a Short Term Goal

If you have been working towards a goal and fallen off track, try setting shorter term goals that are very achievable.  This will get you back on the track towards your long term goal and will also build your confidence as you achieve the smaller goals along the way.

4. Talk to Someone

I know, we hear it all the time about getting back on track and it all sounds so easy BUT SOMETIMES IT ISN’T.  If you can’t get back on track you may need to ask for help and there is NO SHAME IN THAT! Sometimes it is difficult and life can throw curve balls that you have no hope of catching.  At these times, DON’T BE AFRAID TO REACH OUT to family, friends or even your doctor.  YOU ARE TOO IMPORTANT!

Don't be afraid to reach out and ask for help. You are worth it.Click To Tweet

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This post has recently been updated.




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  • Reply Natasha January 30, 2016 at 11:24

    I needed to hear this today. Thanks!

    P.S. Your site is looking so awesome!

    • Reply Sue Loncaric January 31, 2016 at 10:35

      I’m so glad Natasha that my post helped you today. Thank you for your lovely comment re my site – I think it is almost there!

  • Reply Robin January 30, 2016 at 12:31

    I was told in the last few days days of 2015 that I was going to need time to mourn, grieve, accept, decide and tend to other similar emotional experiences. Thank you for a very timely reminder. I’m glad we’ve met.

    • Reply Sue Loncaric January 31, 2016 at 10:36

      Wow Robin that is a lot to have happening in your life. I’m glad we met too and I’m here if you need me xx

  • Reply Michelle February 6, 2016 at 10:44

    Love mental health days. I always allow myself one 4x a year. Seriously. They refresh, restore and replenish me. My three R’s.

    • Reply Sue Loncaric February 7, 2016 at 07:17

      I actually wrote a post some time ago about the importance of mental health days. 4 a year sounds like a good balance. I’m finding though that blogging and keeping up with all the social media really takes its toll after a while and I need to walk away from the computer! Have a great day!

  • Reply Mackenzie Glanville February 8, 2016 at 10:25

    I think I need a mental health day today actually, just not feeling my positive self since Saturday night. Need to get my spark back. Thanks for making me feel better reading this and inspiring me to do something nice for ‘me’ today xx

    • Reply Sue Loncaric February 9, 2016 at 10:38

      I’m so pleased my post helped Mackenzie. We all have our down days but just give it time and you will bounce back better and stronger. Sending hugs xxx

  • Reply Leanne@crestingthehill February 18, 2016 at 15:55

    I love all these Sue – it’s comforting to know that we all have days when we are at less than our peak performance, but with the right attitude we can get through them and bounce back in no time (hopefully!)

    • Reply Sue Loncaric February 19, 2016 at 06:44

      Oh I have my fair share of days where life gets in the way. I used to stress about it all and then realised okay just go with it and then start again. Thanks for always stopping by to comment you always leave valuable thoughts and I value our friendship. Have a lovely week!

  • Reply Life Loving February 23, 2016 at 23:42

    These are very useful tips Sue. I think the biggest one is actually recognizing it and doing something differently. I’ve worked flat out since Christmas so I am taking a few days off at the end of this week just to do some relaxing things I want to do. I know that will allow me some well deserved time off and also will help me refocus my mind on my goals. I hope the weather is nice out so I can get some exercise outside! You know there’s nothing like a bit of exercise to get the heart and brain pumping!

    Sally @ Life Loving

    • Reply Sue Loncaric February 24, 2016 at 13:35

      Oh that will be lovely. I often try to run away to our apartment at the coast and within a couple of days I feel so refreshed. Have fun!

  • Reply Cathy April 5, 2016 at 21:59

    The healthiest thing we can do for ourselves is breathe, take time for ourselves and set realistic goals. As we age this is more important than ever. Wonderful post with great advice.

    • Reply Sue Loncaric April 6, 2016 at 12:33

      For sure Cathy! Keeping balance in our lives and nurturing ourselves should be a top priority. I’m so pleased you enjoyed the post. Have a fabulous week!

  • Reply Carol Cassara April 5, 2016 at 22:38

    Taking time out is the most important thing. and yet, we don’t seem to always do it. So simple, yet so hard!

    • Reply Sue Loncaric April 6, 2016 at 12:36

      I’m trying to Carol! I read your post yesterday about taking weekends off to enjoy and I totally agree. I find I am just in the habit of getting up and going to the computer and then you can write the rest of the day off. I’m trying to change that habit with taking time to think about my day and do some stretching. Have a lovely day and take care.

  • Reply Rebecca Forstadt Olkowski April 6, 2016 at 03:02

    Self-care is always key to dealing with overwhelm. It’s part of life and we just need to take time out for ourselves to renew and refresh.

    • Reply Sue Loncaric April 6, 2016 at 12:42

      Taking time out is not that easy sometimes Rebecca but we really need to force ourselves to do it. I know I feel so much better when I’ve taken a step off the ‘treadmill of life’ and just ‘breathed’. Enjoy!

  • Reply Roz Warren April 6, 2016 at 06:47

    Being kind to yourself is excellent advice. Easier to say than to do, sometimes. But, at least for me, it’s gotten easier as I’ve gotten older (and — dare I say it — wiser?)

    • Reply Sue Loncaric April 6, 2016 at 12:51

      It is easier said than done Roz but we really do need to make the effort. Last weekend I took myself off for a mani/pedi and felt like a million dollars. We need to spoil ourselves occasionally. Thank you for stopping by and I hope you do something lovely for yourself this week. 🙂

  • Reply Lois April 6, 2016 at 09:00

    These are such good tips because life often gets in the way and we need to be able to keep going. I am a big believer in mental health days and “me” days. They make you so much more productive in the long run.

    • Reply Sue Loncaric April 6, 2016 at 12:52

      Yes Lois I strongly believe in ‘mental health’ days – we need to just step away from life for a time to relax, breathe and recover. Have a beautiful week and I hope you do something wonderful for YOU this week.

  • Reply Cathy Lawdanski April 6, 2016 at 11:12

    All so true, Sue! And I am getting better about taking the time out BEFORE I have a total melt down! Great reminders.

    • Reply Sue Loncaric April 6, 2016 at 12:55

      Yes I’m trying to do that Cathy but since I started blogging – whoa! You know where I’m coming from. I took myself off for a mani/pedi on the weekend and felt fabulous. Have a great week and talk soon.

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  • Reply Anna R Palmer March 15, 2017 at 01:14

    Acceptance is crucial. And difficult. The effort is worth it though…

    • Reply Sue Loncaric March 15, 2017 at 13:46

      It sure is Anna. I find that I used to be really hard on myself which made me miserable. Now I just accept it and move forward.

  • Reply Tony March 15, 2017 at 03:58

    I find that around March my interest wanes in diet and exercise (usually, doing ok this year actually). I think most people probably experience burnout around now, so a little reinvigoration is necessary. Great article and great points for reflection!

    • Reply Sue Loncaric March 15, 2017 at 13:44

      Yes I know what you mean. I’ve been trying to not have any alcohol or treats since January 1 and at times it isn’t easy. But if I have an off day I just get back on track the next day.

  • Reply Molly Stevens March 15, 2017 at 07:39

    I have taken way too many days off, Sue. But I am determined to get back on track and your post has helped motivate me. It only drives me deeper into despair if I beat myself up. Thanks for the reminders to be gentle but also move forward.

    • Reply Sue Loncaric March 15, 2017 at 13:40

      You will get back into it Molly but even if you can incorporate just 10 minutes of stretching to start with. That is doable and you will feel so much better for it.

  • Reply Joyce March 15, 2017 at 14:25

    Great advice! I like the idea of slowing down and putting ourselves first once in awhile. And breaking goals into small pieces makes them far more reachable!

    • Reply Sue Loncaric March 18, 2017 at 09:09

      Yes Joyce, most of our lives we have put others first but now it is our time and it does our soul good to do something for us regularly. Smaller goals don’t seem as hard do they? Have a beautiful day and thanks for stopping by x

  • Reply Stacey W March 15, 2017 at 14:33

    Wow!! This is me lately. I need a major time out just to breathe. Maybe next week…

    • Reply Sue Loncaric March 18, 2017 at 09:03

      Oh Stacey! What about taking just 5 minutes right now!!!! You sound like you need it.

  • Reply Crystal Green March 16, 2017 at 00:52

    These are some wonderful tips. I definitely can see the benefit from using them. I think the reaching out for help is probably the most important one for me.

    • Reply Sue Loncaric March 18, 2017 at 09:00

      Yes Crystal, some people find it difficult to ask for help but support can really get us back onto the right track. You know then you aren’t alone. Have a great weekend and thanks for stopping by to comment. x

  • Reply Silly Mummy March 16, 2017 at 11:20

    I like the setting small goals idea. I sometimes find it hard to get back on track.

    • Reply Sue Loncaric March 18, 2017 at 08:48

      Yes much easier to handle smaller goals and feel like you are achieving something. If we just focus on the big goal it is like a huge mountain and can be very overwhelming. Eveyone falls off track and it isn’t easy to get back on but you can do it!

  • Reply Debbie-Dabble June 11, 2017 at 06:48

    I am really enjoying reading these posts!! Thanks again!!

    • Reply Sue Loncaric June 11, 2017 at 09:52

      You have made my day, Debbie! Thanks so much for your lovely comments. Hope you visit again. x

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