Getting Back on Track with Fitness? Start Here.

Let’s be honest, we’ve all had those seasons where training slips, habits fall away, and motivation feels like a distant memory. Life gets busy. Routines change. Overwhelm creeps in. And suddenly, you’re not sure where to start or how to find your way back.

Maybe it’s been a few days. Maybe it’s been a few months. Either way, the thought of restarting your fitness journey can feel heavy. But here’s what we want you to know:

You’re not starting from scratch. You’re starting from experience. You’ve done this before. And you can do it again.

This guide is here for that exact moment: when you're ready to take the first step back into structure, progress, and self-belief.

1. Prep Your Environment for Success

One of the best ways to get back on track with your fitness is to make it easier for yourself to follow through.

That starts with your environment.

The more prepared and supported your space is, the less you have to rely on motivation. Which, let’s be real, isn’t always existent when you’re trying to kickstart your fitness journey.

Here’s what we suggest you do:

1. Prep your meals or ingredients ahead of time. It doesn’t have to be fancy. Just having go-to meals or snacks ready removes that unnecessary decision fatigue. (We have a Beginners Guide to Meal Prep if you want extra support too!)
   
2. Repeat your favourite meals. If you love it, it fuels you, and it ticks the boxes nutritionally. Keep it simple and roll with it. Let’s not overcomplicate what we don’t have to!
   
3. Lay out your activewear the night before. Pack your gym bag. Set out your pre-workout. Cue your morning movement like you would a non-negotiable meeting.

The goal is to make it easy to show up for yourself. 

2. Set Digital Boundaries That Support You

This is a big one and it’s often overlooked.

When you’re trying to get back on track with fitness and create a healthier mindset and rebuild momentum, you need to be intentional about how you’re using tech and social media.

A few ways to do that:

1. Avoid your phone for the first hour of the day. Yes, you’ve probably heard this before but, are you actually doing it? Starting your day in reactive mode (scrolling social, checking emails, consuming negative news) pulls your attention away from you before you’ve even asked yourself how you’re feeling. Protect your mornings. Protect your peace.
   
2. Schedule your workouts into your calendar. Lock them in like an appointment… because they are. You wouldn’t cancel on a friend or a physio appointment, so don’t cancel on yourself. That little block in your calendar acts as a commitment, and removes the “should I train today?” internal debate.
   
3. Use your phone as a tool, not a distraction. Set reminders. Create habit trackers. Put your training plan in your calendar. And give yourself the joy of ticking things off (that mini dopamine hit builds trust and consistency). 

Need a Habit Tracker or Goal Tracker? Find it in the MWU App.

Digital discipline might sound unrelated to your fitness goals, but trust us, when you’re mindful with your tech, you clear mental space to actually focus on what matters.

3. Build Routines That Ground You

This part is one of the most powerful ways to stay consistent long-term.

You don’t have to go all-in overnight. You just need a few habits that anchor your day and help you feel good and remind you of who you are when you’re at your best.

That might look like:

• Making your morning coffee and sitting in the sun
  
• Going for a short walk while listening to a podcast
  
• Putting on a playlist that lifts your energy
  
• Watching the sunrise with a friend
  
• Journaling or writing down three things you’re grateful for
  
  

Small rituals lead to big shifts. They help you feel calm, clear, and more capable. So when it’s time to train or eat well, you’re already in the mindset to do it.

🎧 Want something to get you inspired? Check out Coach Liv’s Podcast Playlist on Spotify, a curated mix of episodes to motivate, refocus, and help you stay on track.

4. Prioritise Accountability (But Make It Work for You)

We all know motivation fades. That’s why building accountability and flexibility into your routine is key to actually sticking to it.

Here’s how to make that happen:

1. Organise movement with a friend. A quick walk before a gym session, or an early coffee catch-up. It gets you up and moving and you’re more likely to follow through when someone’s counting on you. Once you’re up for a friend, you’re up for YOU!
   
2. Use habit trackers or write down what you’re proud of. Don’t wait for big milestones to celebrate progress. Acknowledge the small wins because every time you show up when you said you would, you’re keeping a promise to yourself.
   
3. Be flexible, not flaky (this is said with love). If you’re away for the weekend and can’t make your usual session - that’s okay. But what can you do? A 10-minute stretch? A long walk? A quick hotel room bodyweight circuit? Rest is important but, so is recognising when you’re taking the convenient option instead of making a meaningful effort.

Consistency looks different in different seasons. The key is finding what works for you right now and staying adaptable as life changes.

5. Keep the Promises You Make to Yourself

This one is everything.

The most powerful way to rebuild momentum and regain your fitness motivation? Keeping the promises you make to yourself.

Even the small ones.

When you show up even when you don’t feel like it, you’re telling yourself, “I matter. My goals matter. I can trust myself to follow through.” That trust compounds. That’s what builds discipline. That’s what creates long-term change.

You don’t need to do everything all at once.
You just need to take that next step.

So… Ready to Get Back on Track?

This is exactly why Coach Liv created the Back On Track Program. For the moments when you're ready to reconnect with your routine, reignite your results, and rebuild the habits that make you feel like you again.

It’s not about chasing perfection. It’s about finding structure, having support, and giving yourself the space to feel strong, capable, and clear, without burning out.

If you're ready to take that next step, we're here to walk it with you.

Let’s get back to feeling strong, consistent, and proud together.