Getting Back On Track

We have all gone through it, lived it many times over. Those times in life where we fall off track in terms of exercise and nutrition. Some times it’s a day, sometimes a week or two, months or years. Many things, like life, get in the way; sickness, kids, work, injuries and so much more. So if we can accept that these times happen, how do we get back on track?

Beginning of March was when it started. I was in the best shape I have been since well before kids. Then I got sick, a 12 hour flu knocked me back 10 paces, mostly because we went on vacation 5 days later, came back and went to the gym once, then both kids got sick with a virus. It lasted over 2 weeks and I couldn’t bring them into the gym and rarely got a break to squeeze in a workout at home. Night waking and constant diarrhea replaced healthy meal prep and gym time!

Finally they were back to normal and I had lost all my routine and motivation, now what! So first step was deciding 100 percent to get back what was lost. I feel yucky, sluggish and just plain crappy, but I need to get back on track. I spent two days baking and cooking healthy meals so I had no excuses to healthy eating. I got rid of the comfort food that accumulated over the last month and replaced with healthy options. I made my plan for workouts and hit the gym up Monday morning. I stayed on track for the week and when I felt like straying I reminded myself how bad I feel when I am off track and how hard it is to get back on track. It comes down to willpower, motivation, and goal setting. Focus on those three keys to success when you decide it’s time to get back on track.

Share if you have other techniques or strategies that work for you!

Quinoa Protein Bars

Super yummy recipe I printed awhile ago, not sure where I found it! Both Dave I will have it as snacks in substitution of a store bought bar or a chocolate treat!

1 C Quinoa Flakes
1 C Brown Rice Crispies
1/3 C Protein Powder (use something mild tasting or it will overpower, I used Vega energizing powder)
1/4 C Organic Flax Seeds (I use ground)
1/2 tsp Cinnamon
1/4 tsp salt
1/2 C Brown Rice Syrup (I have done it with maple syrup as well, but needed a bit more as it is less viscous)
1/2 C Almond Butter
1 tsp vanilla
1/3 C dark chocolate chips or carob

1. In a large bowl mix quinoa flakes, brown rice crispies, protein powder, flax seeds, cinnamon, and salt.
2. Put syrup and almond butter in a small sauce pan and heat over medium heat until warm and easy to stir, then add vanilla.
3. Pour the liquid mixture over the dry mixture and stir mixing well, using hands or a spoon to ensure all is mixed properly.
4. Line a pan or small casserole dish with parchment paper and spread mixture out evenly, melt the chocolate then pour over mixture in a very thin layer.
5. Freeze for 10 mins or until chocolate is set, then cut into squares and store in fridge or freezer.

Turkey Meatballs

My favourite snack or quick meal packed with protein and nutrition!
In a bowl combine the following or make modifications as I add my preferences:

2lbs ground turkey or chicken
3 egg whites
3/4C cooked quinoa or quinoa flakes or oats or omit with one less egg white
1/2tsp dried thyme
1tsp dry yellow mustard
1tsp crushed fennel seed
1tsp black pepper
1/2 tsp salt
3 cloves crushed garlic
Finely chopped half an onion
1 finely chopped celery
1/2C finely chopped sweet pepper
1/4 C grated zucchini
Chopped kale

Preheat oven to 375. Mix everything together and mould into balls. Spray a cookie sheet or muffin tray and place turkey balls good distant apart from one another. Should make around 12 meatballs. Bake for 40 minutes.

*modified from www.bodybuilding .com