We’ve all been there. Sandy, white beaches. Or maybe the gentle rustle of the leaves in a forest. Maybe even the hum of cars out the window as you sit in your living room, knowing that you don’t belong in the rat race today.

Holidays are great! From day 1 when we’re back at work, we’re already planning on what we’ll do the next time some much earned rest comes around.

But do you know what the hardest part is? Trying to get back into a fitness routine once the dreaded work alarm kicks off again. Now if you’re one of those people who do a ‘fit-cation’, where you go and exercise while on holidays, this post isn’t for you. We’re talking about the vast majority of us who struggle to find time again once the new year kicks up a gear and deadlines cloud our vision.

But believe me, it’s actually not as hard as you think. The key is acknowledging where you’re at, and realising that you don’t have to set world records straight away.

Now before your holidays, you may have been in peak human condition. You may not have. But you would probably agree that your fitness condition is somewhat less than before you had your holidays. So if you follow these tips below, who knows, you might be back on that bandwagon sooner than you think.

1. Assess your condition

This is potentially the most daunting of the steps, because this one requires you to get on the scales, or complete some sort of fitness test to ascertain your starting point. The key here is not to judge yourself. Even repeat the mantra- ‘I enjoyed my holidays and that’s why I’ve put on weight.’ By acknowledging the reason for why you might’ve gained weight, you’re tying it to behaviour that you enjoyed- your holiday. Your weight gain wasn’t from a lack of dieting control of self-discipline. You genuinely enjoyed yourself.

Now that’s out of the way, you’ve got a starting point.

2. Target a goal

Research will show that having a goal, whether it be an event, a weight loss number, or even just to fit that new dress; will increase your chances of starting the journey. But now that you have a target in mind, you can begin setting the process around achieving that goal.

3. Set up a process

A goal is one thing. But the important part is having a plan in place on how to achieve that goal. Research shows that those who ad-lib their training are setting themselves up for failure. So set a structured, achievable, specific timetable that you know you can stick to, and you’ll be on your way.

4. Seek help if needed

A lot of people when they are just starting out are too frightened or self-conscious to seek help from professional services. And this really shouldn’t be the case. These support services, whether it be a coach, personal trainer, weight loss coach, or even just a training partner, are there to give you some accountability, and help you with a plan to achieve your goal.

If your dream is to lose weight or carve a ripped body, seek out a personal trainer. If your dream is to run the half or full marathon, go out and seek the services of a running coach. All of these people will be of great benefit to you, and only increase your chance of success.

5. Set an interim reward

This is my psychology than physiology, but set a date 2-4 weeks after your starting point, and have a benchmark goal there as something to compare yourself to. There’s nothing better than seeing individuals set smaller, achievable goals and smash through them in their set time frame. This gives you that boost of self-esteem, and sets you up in that positive reinforcement cycle.

If it so happens that you don’t quite achieve your interim reward, take a look back at the process and pinpoint what it was the stopped you achieving it. Then you can plan so you don’t make the same mistake again.

These are five simple steps that you can follow to get yourself back on the fitness bandwagon. The key here though is to start. Once you make that first step, the rest will become surprisingly easy. It’s just all about beginning.

By Liam Bromilow.