You’ve been working out and eating clean. But then, you went away for the weekend and threw caution to the wind. Or, you got sick. Or, you experienced something emotionally very difficult, and you let things slide. You had to. But now you can see just how far you are from your fitness routine and you feel pretty bad about it. But don’t you worry. You can get back into your fitness routine after a binge – or anything else. Here’s how.

Be kind to yourself

You’re human and these ebbs and flows are part of life. So, forgive yourself for falling off the bandwagon and be compassionate with yourself as you get back on it.

Eat well

You may have binged, but that doesn’t mean you should go to the other extreme and deprive yourself. Instead, eat a balanced and satisfying meal – at every meal. This fuels you to stay energized and helps you to start exercising again. It also prevents mindless snacking on junk food.

Just start somewhere

You might not be able to jump back into your HIIT routine, and that’s OK. Instead, start slow and work your way back up to your previous fitness level. Remember, you want to do things that are sustainable so you don’t get overwhelmed and give up.


When you’re sleep-deprived, you feel hungry and you eat lots of carbohydrate-rich foods. So, get your sleep to support your fitness routine. 

Connect with a friend

Do you feel guilty about your binge? Don’t keep it inside. Instead, get it out of your system by connecting with a good friend. You might feel like the worst person in the world, but the truth is, we all slip up. Connecting with a friend reminds us of that.