I wanted to sit down and have a real chat with you all about something that almost every single person in our community faces at some point. It does not matter if you are a seasoned athlete or someone just starting out on your fitness journey, life has a funny way of throwing a spanner in the works. Maybe it was an injury, a busy period at work, or just a loss of motivation that saw your gym bag collecting dust in the corner of the room. I have been there myself. There was a time when I was so focused on the behind the scenes operations here at Booty N Buff that my own training took a back seat. I remember that feeling of walking back into the gym after a long break, feeling a bit out of place and wondering if I had lost all my hard earned progress.
The truth is that getting back into the rhythm is more about your mindset than your muscles. We often put so much pressure on ourselves to return at one hundred percent intensity, but that is the quickest way to burn out or end up back on the couch. At BnB, we believe in building sustainable habits that make you feel confident and strong for the long term.
REBUILDING THE MINDSET AND CREATING NEW HABITS
The biggest mistake I see people make is trying to do too much too soon. You do not need to spend two hours in the gym on your first day back. In fact, starting with short and consistent sessions of roughly 20 to 30 minutes, three times per week, is a much more effective way to rebuild the habit without the risk of burnout [source: bootynbuff.com]. It is about showing up for yourself.
I always tell the BnB Fam to aim for progress rather than perfection. Use a journal or an app to track your sessions. There is something incredibly satisfying about ticking off a workout, even if it was just a quick one. Treat your gym time like an appointment with a boss that you cannot cancel. I also find that pairing your workout with something you love makes a huge difference. Put on your favorite playlist or promise yourself a post workout treat.
If you are struggling with procrastination, try to remove the barriers before they stop you. I always pack my gym bag the night before and leave it by the door. If I am really feeling unmotivated, I tell myself I will just go and walk on the treadmill for ten minutes. Usually, once I am there and moving, the mood shifts and I end up doing a full session.
PHYSICAL PREPARATION AND LOOKING AFTER YOUR BODY
Your body needs time to adjust to the physical stress of lifting again. It is vital to ease in with proper mobility work. Starting each session with five to ten minutes of dynamic warm ups and light cardio helps to prevent injury after time off. You want those joints moving smoothly before you start adding weight.
When it comes to the actual lifting, I recommend a progressive approach. Start with bodyweight movements or very light weights for your compound lifts like squats, deadlifts, and presses. Following a four week ramp up plan where you gradually increase your reps and sets each week is a smart way to rebuild strength safely.
Nutrition is the other side of the coin. You cannot expect your body to perform if you are not giving it the right fuel. Research indicates that prioritizing protein intake between 1.6 to 2.2 grams per kilogram of bodyweight is essential for muscle repair and growth. Along with that, aim for seven to nine hours of quality sleep and stay hydrated to keep your energy levels stable. If you are looking for a high quality protein to help with this, our WPI is a staple for many in the BnB Fam.
USING PRE WORKOUTS FOR MOTIVATION FOCUS AND PUMP
Sometimes we all need a little extra help to get through the door. This is where a strategic pre workout can change the entire game. It is not just about the energy hit, it is about the mental drive and the physical sensation of the workout.
We developed Project Hades and Project Ares right here in Australia to provide that exact edge. When you are returning to the gym, having that extra bit of motivation to show up and the focus to stay locked in can be the difference between a mediocre session and an elite one.
Project Hades was inspired by the god of the underworld and it is designed for intense sessions. It features a high impact pump matrix including L Citrulline, Nitrosigine, and S7. Scientific studies have shown that L Citrulline can improve vasodilation and muscle fullness, which contributes to that satisfying pump feeling during training. It also contains Beta Alanine. Research suggests that Beta Alanine can help increase muscular endurance by acting as a buffer against lactic acid [source: bootynbuff.com].
The focus blend in Project Hades, which includes N Acetyl L Tyrosine, Caffeine Anhydrous, and L Theanine, is designed to provide sharp mental drive. Studies show that the combination of caffeine and L theanine can improve cognitive performance and focus without the jittery crash often associated with high stimulants.
Project Ares is another powerhouse named after the god of war. This one emphasizes a complete pump matrix to promote blood flow and muscle performance. It is part of our high stim stack and is perfect for those days when you need to feel like you are heading into battle. Utilizing one of our resistance bands during your warm up alongside a scoop of Ares can really help activate those muscles and get the blood flowing exactly where it needs to go.
NAVIGATING POTENTIAL CHALLENGES
While supplements are a fantastic tool, it is important to use them wisely. A mistake I often see is an over reliance on stimulants. To keep your body responding well, it is a good idea to cycle your pre workouts. Going for four to six weeks on and then taking two weeks off can help prevent building too much of a tolerance. If you are just starting back, I always suggest beginning with a half scoop to see how you feel, especially since Hades and Ares are quite potent.
Safety is always the priority. If you have any underlying health conditions or a sensitivity to caffeine, it is always best to consult with a doctor before starting a new supplement routine. After about four weeks of being back in the gym, take a moment to assess how you feel. Look at your energy levels and your motivation gains and adjust your plan based on how your body is responding.
You have the tools and you have the community behind you. The hardest part is simply starting. Once you get that first week under your belt, the momentum will start to carry you. We are all here to support each other in the BnB Fam, and I cannot wait to hear about the progress you are making.
I want to hear from you guys now. What is one goal you are setting for yourself as you get back into your routine this month? Whether it is hitting a certain number of sessions or finally mastering a specific lift, share it in the comments below. Let’s keep each other accountable.
Stay strong.
Jonathon Dixon
Founder, Booty N Buff
