How to Start When You’ve Fallen off the Wagon

Maybe you used to be the person who worked out regularly, but now you’ve lost touch with that routine, feeling, and direction.  

You ran. You did yoga. You went to the gym. You signed up for races. You felt strong in your body and knew how to make movement part of your life.

And then… life happened.

Kids came along. Careers became more demanding. Schedules filled up. Sleep became precious. You moved countries or cities. Your body changed. Maybe an injury, illness, stress, or simply years of putting everyone else first got in the way.

One day you realize that you miss feeling strong.

But starting again can feel surprisingly hard. And you’re not sure how to get back or how to navigate all your questions. You may not even know what normal feels like anymore. 

You don't have to go back

One of the biggest mistakes we make when returning to fitness is trying to pick up exactly where we left off. I did it too. I fought this for many years until I accepted that I needed to slow down in order to jump forward again. 

We remember what we used to be able to do.

The weights we lifted.The pace we ran.The classes we attended.The body we had.The energy we seemed to have.

But your goal isn't to become an old version of yourself. You're building strength for the life you have now.

That might mean shorter workouts. More recovery. Different goals.

Training at home instead of spending an hour at the gym. It might mean recognizing that 20 minutes of movement during a busy week is a success—not something that "doesn't count." 

Start smaller than you think you need to

When we feel motivated again, it's tempting to change everything at once.

Five workouts a week. More water. Better meals. Earlier bedtime. More steps.

And then real life shows up.

Instead, choose something you can repeat. Make the first step small. Then make it even smaller. And even smaller. Start from there. 

Ten minutes of strength training. Or 5 mins at home. 

A walk after dinner. Invite a friend- it makes it easier and more enjoyable. My mom always called that her therapy. 

A short mobility routine before bed. One stretch. Then two stretches. Pick the one that feels the best to you on that day. 

One workout while your kids are playing nearby. If you don’t know what to do, repeat what they are doing. Move how they move, it’s tiring :) 

The first goal isn't to get incredibly fit. 

The first goal is to build trust with yourself again. Be consistent. Trust yourself. 

Stop waiting for life to calm down

As working moms, we may want to wait for our kids to be older and more independent. But there will always be something else to distract us from taking care of ourselves. There may never be a perfect season. 

There will be school schedules, sick kids, work deadlines, holidays, travel, laundry, appointments and nights when someone wakes you up at 2 a.m.

And the more I’ve taken care of myself, and kept fitness in my life as a mom, the better I am in every area of my life and I really hope the same becomes true for you. 

Fitness has to learn how to live inside your life, not compete with it. Try walking home instead of taking public transit, explain your health choices to your kids so they stop asking for the junk food that you don’t want in the house anyway, stretch on the floor next to your child -they will love it! Read a book on the couch and watch your kid come over with their book too.

Model what rest looks like. 

Some weeks you might feel strong and train three or four times.

Other weeks, your win might be two short workouts and a walk.

Both count.

Consistency doesn't mean doing the same thing perfectly every week. It means continuing to return. 

Pay attention to how you want to feel

Fitness goals don't always have to begin with weight, measurements or appearance.

Ask yourself:

How do I want to feel in my body three months from now?

Maybe you want more energy.

Maybe you want to carry your kids without your back hurting.

Maybe you want to feel confident wearing your clothes again.

Maybe you want to run a 5K.

Maybe you simply want to recognize the strong, active part of yourself that you haven't felt connected to in a while.

Everything here matters. 

Your comeback doesn't need to be dramatic

Sometimes starting again looks incredibly ordinary.

You put on your shoes.

You roll out a mat.

You do fifteen minutes. But you started with five. 

You drink some water.

You go outside.

And then you do something similar a few days later.

Those small decisions don't make impressive before-and-after photos. But over time, they change how you feel, how you move and what you believe you're capable of.

I've had seasons in my own life where movement felt easy and seasons where I had to find my way back to it too. Sometimes the way back was not what I expected but I kept sight of that feeling I wanted, the goals I wanted to achieve and kept visualizing my way back. 

Motherhood, health challenges, living abroad, stress and simply having a full life have changed the way I think about fitness.

I believe it should help us live our lives better. It should be joyful. The most important thing is that you enjoy your movement, it makes you smile, and hopefully you even find some friends along the way to join you. 

You don't need to start over. You just need somewhere to start. Start small. And keep starting again, over and over again. One small step at a time. 

Want a place to begin?

If you've been thinking, I know I need to start moving again, but I don't know what to do. I've created a simple way to take that first step.

You can try AK Fit with Care free for 14 days and experience the workouts and support inside my training platform without having to make a big commitment.

This isn't about seeing how much you can accomplish in 14 days.

It's about giving yourself 14 days to begin.

Move your body.Reconnect with your strength.See what fits into your life.

And then decide what you want your next step to be.

Start your free 14-day trial here https://akfitnesswithcare.com/ 

Your comeback can start today because the chaos and distractions will never go away.

I’m here to support you the entire way!

Allyson VanMaaren

Founder of AK Fitness with Care.

I work with working mothers who are ready to reconnect with their strength, increase their energy, and feel like themselves again.