How to Bounce Back After a Fitness Hiatus

A guide that focuses on planning, mindset, and of course, nutrition.

Bare Blends

Bare Blends

Bare Shaker post-workout shake

Life happens. Whether it's an injury, a busy schedule, or lack of motivation, there are many reasons you might find yourself on a fitness hiatus. At Bare Blends, we know that the journey back to regular exercise can be fraught with challenges, but it’s also an opportunity for a fresh start. This article aims to guide you through bouncing back after a break, focusing on planning, mindset, and of course, nutrition.

Step 1. Plan Your Comeback

Setting Realistic Goals

Start by setting achievable goals. While you may feel inclined to pick up right where you left off, it's crucial to be realistic about your current fitness level and start slow if you need to, gradually increasing frequency and intensity. 

Tailored Exercise Program

Consider speaking to a fitness expert to create a tailored exercise program. This will help you get back on track while minimising the risk of injury. Or if you're a pro and have a routine that works for you, take the time to plan it out, and create a workout routine that aligns with your goals.

Recommended Product: Bare Greens can help kickstart your health with a natural boost of energy and vitality.

Protein timing exercise

Step 2. The Mindset for Success

Re-establish Routine

Routine can be a powerful motivator. Try to slot your workouts into specific times and days, making them a non-negotiable part of your week.

Stay Positive

It's easy to get discouraged when you compare your current self to your pre-hiatus fitness level. Remember, every journey has ups and downs. Celebrate your small wins, and stay committed.

Listen To Your Body

It’s essential to be in tune with your body’s signals. Don't ignore any aches or pains, as they could be an indicator that you need more time to recover. If your body is telling you to rest, replace a workout with a recovery walk or stretch.

Step 3. Nutrition is Key

Post-Workout Nutrition

After your workout, your body needs the right nutrients to repair muscles and replenish energy stores. Protein is crucial for muscle recovery, and carbohydrates help refill glycogen levels.

Protein For Muscle Synthesis

Your muscles undergo wear and tear during workouts, and the essential amino acids found in protein help to repair and rebuild muscle tissue, greatly assisting recovery and growth. Aim to consume protein within 30 minutes after your workout for optimum benefits.

Recommended Product: Whey Protein Isolate provides an excellent source of post-workout protein that is easily absorbed and supports muscle recovery. 

Green Recovery Smoothie Recipe

Fuel your comeback with this nutritious post-workout smoothie:

Green recovery smoothie


  • 1 scoop of Whey Protein Isolate (any flavour)
  • 1 frozen banana
  • 1 tablespoon of almond butter (for healthy fats)
  • 1 cup of almond milk (or your choice of liquid)
  • A handful of spinach, or one serving of Bare Greens (for important vitamins and minerals)


  1. Place all the ingredients in a blender.
  2. Blend until smooth.
  3. Enjoy your recovery!

Taking a fitness hiatus isn't the end of the world; in fact, it can be the beginning of a more mindful, better-planned health journey. By setting realistic goals, maintaining a positive mindset, and focusing on nutrition, you can bounce back stronger than ever.

Ps. Are you following a plant-based diet? Or prefer a protein that's free from dairy? You will love our range of Plant Protein Powders.

Bare Whey Protein Isolate

Bare Whey Protein Isolate

  • CheckNZ grass-fed whey protein isolate
  • CheckUnflavoured & unsweetened
  • CheckWeight loss & build strength
Bare Greens

Bare Greens

  • CheckDetoxifying & alkalising
  • CheckAssist digestion
  • CheckFreeze-dried organic ingredients
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Bare Blends