3 Quick Wins to Get You Back on Track

 

Hey hey beautiful human!

By the end of June, summer can already feel a little loose. Maybe you’ve had a vacation, a few BBQs, later nights, pool days, skipped workouts, more snacks in the house, and meals that looked nothing like your usual routine.

And you know how fast that can turn into, “Well, I already messed it up, so I’ll just start again Monday.”

But sister, you do not need Monday. You do not need a perfect routine. You do not need to make some huge plan to fix everything. Sometimes you just need one next choice that makes you feel like yourself again.

In this episode of Embrace Your Real, I’m sharing three quick wins you can come back to anytime summer starts to throw you off. These are simple things you can do right away to support your body, calm the spiral, and remind yourself that you are not nearly as far off track as you think.

What’s Discussed:

  • Why a busy weekend does not have to turn into a full week of feeling off track

  • How starting your day with water and protein can help you feel more steady from the beginning

  • Why hydration matters so much when summer heat, travel, saltier foods, and later nights are in the mix

  • How 30 minutes of movement can help you reconnect with your body without trying to “make up for” anything

  • Why getting back on track should never mean skipping meals or punishing yourself with restriction

The Movement With Julie app is there when you need a workout that is already planned for you. You’ll get new workouts every week, 30-minute and 60-minute options, and exercise swaps for limited equipment so you can stay consistent at home, at the gym, or while traveling. Head to movementwithjulie.com to get started.

And when food starts feeling all over the place, Macro Counting Made Simple will help you understand your protein, carbs, and fats so you can stop guessing.

If you loved this episode, you’ll also love Episode 629: How To Stop Feeling Guilty Doing Things You Actually Enjoy. It is the perfect follow-up if summer has you feeling guilty for eating differently, missing workouts, or enjoying moments that do not fit perfectly into your usual routine.

If you want more from me, be sure to check out…

Transcript

(0:00) Hey, hey beautiful human. Can I steal five minutes of your time? I have something super important to share with you (0:06) but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace Your Real with me, Julie Ledbetter.

(0:13) I'm about to give you a quick tip for building your confidence, honoring your body, and unconditionally loving your authentic self. (0:19) Stay tuned if you're ready to Embrace Your Real. Let's get it, let's go! (0:33) Hello and welcome back to another bonus episode on the Embrace Your Real podcast.

(0:36) I'm so glad that you're here with me today. By the time that this episode goes live, we are at the end of June (0:42) which means that some of you might already be in full summer mode, especially on the East Coast. (0:47) I know us West Coasters, I'm in Colorado, we actually start summer like in May, which is crazy (0:53) but you might have already had some vacations or pool days or barbecue, later nights, loser routines, (0:58) and just a whole lot more snacks floating around your house than usual.

(1:03) And some of you might feel like summer is just getting started. (1:05) Maybe the kids just got out of school, your travel plans are coming up, especially around the 4th of July (1:10) and your routine is just about to shift regardless of where you are in your summer. (1:14) I want you to have a few quick wins in your back pocket for the moments that you need kind of a reset (1:20) because here's what I know happens for so many women.

One busy weekend turns into a busy week. (1:25) One week of skipped workouts turns into completely falling off track. (1:29) A few days of eating differently turns into, well, I've already messed up so might as well just wait until Monday (1:34) or the end of summer and sister, no, like we are not going to be waiting until Monday.

(1:39) We're not going to be waiting until the end of the season. (1:41) You do not need to wait until this trip is over. (1:43) You do not need to wait until summer calms down.

(1:45) You do not need to turn one chaotic week into an entire season of feeling completely disconnected from yourself. (1:51) Sometimes you just need one small thing that helps you feel like yourself again. (1:55) And so today I'm going to be giving you three quick wins that you can use at any time this summer (1:59) when you feel like you need to get back on track without making it dramatic, overwhelming, or complicated.

(2:05) Before we dive in, though, I want to share this review. (2:07) She gave a five star review and said, nice podcast, but I should honestly take away one star (2:12) because I'm now hooked on Yasuo Kars. I won't, though.

(2:16) I really do like this podcast. The religious part is not my thing, (2:19) but I find it really easy to just skip past those episodes. (2:22) It's full of great information all around.

Thank you. (2:24) I'm so grateful for you. (2:25) Honestly, I know that the faith aspect of my podcast is not for everybody.

(2:30) That's the most important thing in my life. (2:31) So I'll never not do that in my podcast, but grateful that you can get past that (2:36) and still find value from this podcast. (2:38) I'm so thankful that you took time out of your day to send in this review.

(2:41) Thank you. Thank you. Thank you.

(2:43) All right. We're just going to dive right into it. (2:45) Number one, start your next day with protein and water.

(2:48) And I know this sounds simple, but please do not underestimate how powerful (2:51) a strong start can be when you wake up feeling puffy or tired or sluggish, (2:56) or like the last few days were just kind of all over the place. (2:58) The temptation is usually to just like overcorrect. (3:01) You might think that you need to cut way back, like skip breakfast, (3:04) eat as little as possible, or just punish your body into feeling back on track.

(3:08) But that's not the move. (3:09) The quickest way to feel better is usually to give your body what it actually needs. (3:13) And your first quick win is to start your next day with water and protein (3:17) before the coffee becomes your entire personality.

(3:20) Drink water. (3:21) Your body is probably more dehydrated than you think, especially if it's hot outside. (3:25) You were traveling or you're eating saltier foods than normal.

(3:28) Maybe you had a few drinks over the weekend. (3:30) Hydration can make a big difference in your energy, your digestion, (3:34) your hunger cues, your mood, and just overall how you feel in your body. (3:37) And then I want you to eat your protein early.

(3:40) This might be eggs, Greek yogurt, a protein smoothie, cottage cheese, (3:43) turkey sausage, leftovers, kind of whatever sounds good and what works in your life. (3:47) The goal is to not make it the most perfect wellness breakfast of all time. (3:52) The goal is to send your body the message that you are taking care of it again, right? (3:57) Protein first thing in the day is going to help stabilize that hunger, support your muscles, (4:01) and makes it so much easier to make choices from a grounded place (4:05) instead of starting the day already running on empty.

(4:08) If you do nothing else, drink your water and eat a protein focused breakfast. (4:13) That one decision can really change the tone of the entire day. (4:16) Number two, move your body for 30 minutes.

(4:19) Your second quick win is just going to move your body for 30 minutes. (4:22) And I want to be really clear that this does not have to be an intense workout. (4:25) You do not need to make up for anything.

(4:27) You do not need to sweat out the weekend or earn your food or prove anything for yourself. (4:31) You just need to move. (4:33) Go for a walk, do a workout from my app, stretch, take your kids to the park, (4:37) actually play with them, like walk around the field during a sports practice, (4:41) put the baby in the stroller, running stroller, (4:43) do a quick dumbbell workout in your garage, whatever it is.

(4:46) Turn on the music, clean the kitchen like it's cardio. (4:49) The emphasis here is really to reconnect to your body (4:54) and it's not to burn off whatever you ate or reverse the damage. (4:58) This is to really, again, reconnect with yourself and get back to feeling good.

(5:02) Because when we feel bad, we tend to make decisions that make us feel even more bad. (5:06) And because when you fall off track, it's really easy to stay stuck in your own head. (5:10) You start thinking about everything you did wrong, (5:12) everything you should have done differently and everything you need to fix.

(5:15) But I believe that movement really does help to interrupt that spiral. (5:19) It gets you out of your head and back into your body. (5:21) It reminds you that your body is not something you need to punish, (5:24) it's something that you need to care for.

(5:26) And if you've been skipping your workouts because your summer schedule (5:28) has just kind of been all over the place, (5:31) this is your reminder that a 30-minute, 20-30-minute workout still counts. (5:35) Like a walk still counts, a short strength session still counts. (5:39) Movement does not have to be perfect to be worth doing.

(5:42) If you want a simple reset, literally just open up the Movement with Julie app (5:46) and choose a 30-minute workout. (5:48) I program new workouts every single week. (5:50) There's a 30-minute or a 60-minute variation depending on your time constraints that day.

(5:54) There's also really simple alternate exercises. (5:57) If you need body weights or no bench or if you don't have any dumbbells, (6:01) you're working with very limited equipment. (6:02) Even if you're traveling, you can still do my workouts.

(6:06) The point is to make the next step easy enough to actually take. (6:10) And last but not least, number three, (6:12) build your next two meals around protein, produce, and something satisfying. (6:16) Your third quick win is to really make your next two meals simple and balanced.

(6:21) I've seen that when women feel like they have been off track, (6:24) they oftentimes jump straight into restriction mode. (6:27) Like they tell themselves that they need to make up for what they ate, (6:30) cut carbs, skip meals, and only eat something that's really, (6:33) honestly, tiny and sad because I think that's what it means to get back on track. (6:38) But that usually backfires because by the end of the day, (6:41) you're literally starving, you're cranky, you're under-fueled, (6:44) you're probably over-stimulated, and you're just raiding the pantry (6:47) because your body is just trying to get what it needs.

(6:50) So instead of restriction, I want you to build your next meal around three things. (6:55) Protein, produce, and something satisfying. (6:58) Protein might be chicken, eggs, tofu, shrimp, tuna, Greek yogurt, (7:03) cottage cheese, beef, whatever works for you, right? (7:05) A produce might be veggie, salad, roasted vegetables, (7:09) berries, whatever you have available.

(7:11) And then something satisfying might be rice, potatoes, (7:15) avocado, dressing cheese, tortilla chips, tortillas, pasta, bread, whatever it is. (7:20) Whatever helps the meal feel actually satisfying (7:23) because getting back on track does not mean eating as little as possible. (7:27) It means returning to the habits that make you feel good.

(7:30) A reset meal can be a turkey sandwich with fruit. (7:33) It can be eggs with toast and berries. (7:35) It can be a burger bowl with potatoes.

(7:37) It can be Greek yogurt with granola and fruit. (7:39) It can be leftovers with extra protein added. (7:42) It can be tacos where you focus on protein (7:44) and build a plate that actually satisfies you.

(7:46) And this is where my macro-kinamine simple can really be helpful (7:49) because it teaches you how to understand what your body needs (7:53) without guessing or over-correcting or turning food into an all-or-nothing situation. (7:58) When you understand your macros, you can look at a chaotic summer day (8:01) and know how to bring yourself back to center. (8:04) You know how much protein to aim for, how carbs and fats fit into your goals, (8:08) and also how to build meals that support you while still living room to live that real life.

(8:14) This is what I want for you. (8:15) I want food to feel less confusing. (8:18) I want it to feel less emotional for you.

(8:20) I want you to know how to fuel yourself (8:22) without feeling like every single meal has to be perfect. (8:26) So let's quickly recap those three wins for getting back on track this summer. (8:30) Be sure to save this so the next time that you just feel chaotic, (8:34) overstimulated, just very confused from everything going on, you can listen to these.

(8:39) Number one, start your next day with protein and water. (8:41) Hydrate first and then get protein in early (8:43) so your body feels supported from the start. (8:46) Number two, move your body for 30 minutes.

(8:48) Do a workout, go for a walk, stretch, play with your kids. (8:51) Choose any sort of movement that helps you reconnect with your body. (8:54) And last but not least, number three, build your next meal around protein, (8:57) produce, and something satisfying.

(8:59) Skip the punishment and reset. (9:02) Choose a meal that actually fuels you. (9:04) And that really is the whole message today.

(9:06) Like getting back on track does not have to be dramatic. (9:09) It doesn't have to require a detox, a full routine overhaul, (9:12) or just like promise that you will never get out of rhythm again. (9:16) Because let's be real.

(9:17) Like that is what happens, right? (9:19) Summer is a chaotic time. (9:21) You just though need one next step that helps you feel like yourself again. (9:25) So do this this summer when life gets busy, when your routine feels off, (9:28) when you feel like you've just been eating differently, (9:30) when your workouts have been inconsistent, (9:32) or you just feel that little voice telling you to wait until Monday, (9:36) I want you to come back to these three wins.

(9:38) Water and protein, 30 minutes of movement, and a simple balanced next meal. (9:42) So there you have it. (9:43) I want to remind you that if you need support (9:45) with your workouts and nutrition this summer, (9:47) I have two resources for you to help keep things simple.

(9:50) The Movement with Julia app is going to give you dumbbell only, (9:53) brand new workouts every single week, 30 minute, 60 minute variation. (9:56) Plus, we have exercise swaps for limited equipment (10:00) so you can stay consistent at home, (10:02) or if you prefer to go to the gym or while traveling. (10:05) And my macro-kinamine symbol will help you to understand your protein, (10:08) your carbs, and fats so that you can feel yourself (10:10) without guessing, restricting, or making food harder than it needs to be.

(10:14) I will link both of those in the show notes (10:15) that you can easily go check those out. (10:18) If this episode helped you, (10:19) would you just send it to a friend who needs a quick summer reset (10:22) and remember you are never more than one next choice away (10:26) from taking care of yourself again. (10:28) I love you, I'm cheering you on, and I will talk to you in the next episode.

(10:42) All right, sister, that's all I got for you today, (10:45) but I have two things that I need you to do. (10:49) First thing, if you are not already following me on the Gram, (10:51) be sure to do so. (10:53) Julie A. Ledbetter.

(10:54) Yes, it's with an A in the middle. (10:55) For that daily post-workout real talk, (10:58) healthy tips and tricks, and honest accountability (11:01) to keep your mind and heart in check. (11:03) The second thing, be sure to subscribe to Apple Podcasts (11:06) to never miss an episode.

(11:08) Thank you so much for joining me. (11:11) It means the absolute world, (11:13) and I'm going to leave you with one last thought. (11:15) The most beautiful women that I have met in my life (11:18) are the ones who are completely confident and secure (11:21) in being authentically themselves.

(11:25) Remember that beauty goes so much deeper than the surface, (11:27) so go out there and embrace the real, (11:30) because you're worth it.

 
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