By Shawn McKee
eDiets Staff Writer
It's not whether you get knocked down; it's whether you get back up. -- Vince Lombardi
I get knocked down -- a lot. I think most people do. As a matter of fact, if you're not getting knocked down, you're probably not really trying. Life knocks you down and things very seldom work out the way they are planned. I am reminded of this nearly every day.
I've been injured for well over a week -- and it's driving me insane. I thought I could work through the pain, but after some research, consultation and some more pain, I realized I should take some time off. I strained my biceps. It's not the worst injury in the world, but it's ruining my routine.
I am a creature of habit. I follow a fairly rigid routine and it keeps me healthy, normal and sane. But when I fall out, I tend to fall way out. I let my daily diet go from 5 or 6 healthy meals to 3 fast-food runs, I abandon the gym and my training completely to reunite with my couch and the most mindless reality TV I can find (American Gladiators, anyone?).
For the first day or so, it's not that big of a deal. It's actually kind of a nice little vacation. But as the days wear on, I feel lethargic, listless. I can't get motivated for anything and I realize that starting back up will be a grueling task. I throw myself a pity party. I will start tomorrow, or, um, maybe Monday. That's a good day to start. Monday it is… Monday comes and goes -- I still haven't started.
I've lost my momentum. Inertia has set in and I am now experiencing "a feeling of unwillingness to do anything." It's physics: A body at rest remains at rest unless force is applied to it. I need to use The Force. So, I consult the Jedi Master of motivation, eDiets Fitness Pro Raphael Calzadilla for some sage advice.
"The key to recovering from a setback is focusing on one successful day. Don't worry about anything beyond one day of dietary and exercise consistency," Raphael recommends. "The next day, focus on how good you feel having completed that successful day -- then do it again. You'll find that you string together a bunch of successful days just by using this method."
So, I'll pick myself up off the floor, dust the dirt from my lapel and take returning to my routine one day at a time. It seems so simple, but sometimes it's hard to see the door when you're face down on the floor. The other realization I have about getting out of a slump is that you can't always do it alone -- sometimes you have to ask for help. So, now it's back to basics… I'll see you at the gym.
Did you have a setback that you thought you couldn't come back from? How did you recover? Post below, it may help you and someone who isn't quite ready to ask for help yet.
Labels: motivation, tips
Comment: Wednesday, June 11, 2008 9:38:00 AM - 
Rebecca G said...
I had 2 setbacks actually - they're about 2.5 & 10 months old now. I didn't think I could *ever* get back into shape after having my kids. For me, setting up a routine was actually the most difficult part, because every time I got into a routine, something happened to break the routine (one had an ear infection, the other had the stomach flu, etc.)
What finally helped me was learning to let go of the need for a strict routine - if we go for a walk around the park & then slide & swing on the playground, that works. If I play basketball or volleyball with some friends, that works. I'm definitely not in the best shape of my life by any means, but I'm working back toward it.
Comment: Wednesday, June 11, 2008 4:37:00 PM - said...
My whole stinking life is a setback! I'm told -- BY MY PARENTS - that the doctor dropped me when I was born. I was supposed to be a girl, but I'm the forgotten 4th boy of the family! Don't whine to me about your problems! I got my own!
Comment: Thursday, June 12, 2008 5:53:00 PM - said...
I too, recently had a huge set back, i started eating right and working out at home,lost five pound and quit. I need to lose 35 to 40 pounds and i get discourage when i think about how bad i look and how long it will take to reach my goal.The weight has been a problem for 11 years and i don't even think my husband beleives i will ever look good again. This hurts because he dosen't look at me the same way anymore.How do i get and stay motivated?
Comment: Friday, June 13, 2008 1:46:00 AM - 
Mickey said...
Life is full of setbacks.If you had no setbacks you would'nt know what moving forward is.So look at your glass half full!The way things are today,we all need to help each other, a sort of grass roots thing.We need to get ideas,and make new friends with ideas.Things will move from that.I have hope.We need to organise that,to defeat this oil thing,this inability to survive from high prices.Lets work it out!
Comment: Friday, June 13, 2008 7:42:00 AM - said...
I was doing really well with my work outs and healthy habits, had lost 20 pounds, was maintainging my goal weight.... then I turned wrong in bed and ruptured a disk in my neck (just like that) I also could not do my work outs due to severe pain... that lead to pitty, and very unhealthy eating.... one year later my neck has finally gotten better with physical therepy but I gained back my 20 pounds plus 10 more.... Starting over has been real hard... but one day at a time has lead to 10 days so far, and 8 completed work outs... 4 pounds lost! So I am finally feeling the benefits of the work outs again! Your story really hit home! Thannks
Comment: Friday, June 13, 2008 8:26:00 AM - said...
Im a strong believer in the philosphy that the answer always appears before the problem. I think Ralphs advice is golden but the sooner you turn it around the easier it is to do. Its also good to visualize your success before it becomes real. Picture achieving your goal in your mind and let your body catch up with the image...
Comment: Friday, June 13, 2008 9:05:00 AM - said...
I've been in a setback for a while now, and I was trying to get a clear picture of what I'm working as far as my schedule. I have four consecutive days to work out. The other three I'm busy all day until about 10 p.m.
So, I want some advice on how to setup my workout plan. Should I do cardio most days and weights on one?
I'm new at this and need to get started. Please advise
Comment: Friday, June 13, 2008 1:35:00 PM - said...
I had a thoracic sympathectomy in 2002 that left me disabled at 40 years of age. it was an operation for excessive sweat. OP has been banned in sweden and no one in taiwan under age 20 can have it. It's also used for social phobias--something surgeons here refuse to tell patients. many suicides fron this procedure that isn't reversible.
Comment: Friday, June 13, 2008 2:49:00 PM - said...
Nutrition- I noticed if I start my day with carbs from bread, I'm craving them all day. So, I re-trace my steps whenever I'm set back, brush it off and start fresh next time I eat. Don't put off today what you can do tomorrow, it might not come. Be consistent. I always take a mental note of how I feel after I eat. Before I choose to eat fattening p.b. cup ice cream, I think how it will make me feel, how it pushes me further away from my path of losing my 2 pounds that week. When you really want something, stop and think. As for exercise, I throw on my headphones while getting dressed and by the time I'm finished I'm so pumped up to do my cardio, when I get back I feel so good and warmed up that I go right into my toning. Always remember the on top of the world feeling after working out! You can beat any set back! Just believe.
Comment: Saturday, June 14, 2008 12:58:00 AM - said...
I had a set-back that lasted over a year. Previously, I was an avid exerciser- 5 to 6 times a week at the gym, eating veggies and lean protein. Anxiety and stress at work got the best of me and I started binge eating and compulsively eating, all the while not exercising. I knew I needed help- with the food as well as the exercise motivation. I got involved with the local "Overeaters Anonymous" and "Food Addicts in Recovery" since I knew the food was controlling me. In terms of exercise, I hired a personal trainer 2-3 times a week. The trainer is expensive but it is worth every penny. The weekly appointments hold me accountable to show up at the gym and commit to working out. The trainer tells me what to do and spots me, so I don't have to think. I would DEFINITELY recommend getting a trainer. Having a partner that pushes you is so important for motivation and success.
Comment: Saturday, June 14, 2008 2:02:00 AM - said...
Recent causes combined to setback: 1. My mom's passing away 2 mons ago; and 2. My retired and financially very tight - no way for retirement plans before.
SO, though 1. I bought my LIFETIME MEMBERSHIP AT Brand-name GYM, I can't go with regularity, since I am down (nursing my sweet memories relating to Mom, not letting go.), and without a job and incoming to allow me to get to this gym (1/2-way between home and work);
The most I get to is: once in a week (also I am never mindful enough to gym-at-home, or play games as exercise-subsitutes); and I don't like to communicate, by nature. I solve my own problem (+ others') all my life, before this!!
I might not even come back to this blog to see if anyone helped !!!
Getting my stomach ROUNDing-up, now, after a long plateau before this (because I stick to routines, all my past lift, even with exercises, even when I knew it's too good) !!!
Comment: Saturday, June 14, 2008 7:54:00 AM - said...
I try not to let the "set back" happen in the first place. I remind myself that coming back from a "setback" is way harder than not having it in the first place.
Comment: Saturday, June 14, 2008 11:20:00 AM - said...
I know all about set backs it s hard to stay positive all the time, but we must try most of the time. I recently had a 2 month lapse of working out my dad had passed away and I was house sitting for friends which took me out of my rythme for a 2 weeks, that all it too and it was hard to get back to my routine. I finally am back and again loving it it took a few days but to feel that oxygen pumping through my blood, I tell you there is nothing like it.
I also think of my work out like this....its not so much of losing weight (I struggle with 7-10 pounds) but how I feel when I'm doing the work out and especially how I feel after I'm done. The mental is so uplifting the getting in shape is the bonus. I think we have to change the way we think about our work outs, it should not be a chore or a struggle, it should be more about doing this for YOU and what you need to do to feel healthy and alive, setting a good example for your kids.
Comment: Sunday, June 15, 2008 2:05:00 PM - said...
My laptop totally crashed on me. Meanwhile, I need to add more memory to my desktop. So it's taking forever for a window to open up. Then my electrical outlet in my bedroom blew along with my bedside lamp. I lost it. I had some boxed candy put aside as a gift for someone. Bad mistake. Never have candy around. I ate four pieces and tested some others. I then ate about 1 1/2 cups of "no sugar added " ice cream. By this time, I not only had a stomach ache but a full blown guilt trip. I vowed to throw out the candies which I did the next morning. I threw the candies out in the local supermarket trash container. But I still had the ice cream. The next morning, after having another , but smaller helping, I threw out the ice cream. I bought SF popsicles, fudgecicles, and creamsicles. They all came in one box as singles. And you know what, one single serving has appeased my sweet craving. I also bought fresh cherries and pineapple. Trouble is, I had a hard time stopping from eating the cherries. Anything sweet is such a trigger for me. So now, I remind myself of portion control and I measure everything I eat. I feel so much better about myself now.
Comment: Sunday, June 15, 2008 7:43:00 PM - said...
Since I've hit 50, I haven't been able to lose, even though I have increased my exercise and am watching what I eat. Very frustrating!!! And recently my husband was in the hospital which meant I didn't get home until late every night and couldn't get up early enough in the morning to do my normal work out routine before going to work. Now that he's home, I've gotten back to my work outs, but with doctor visits, home health, working and trying to keep up with everything around the house, exercise takes a back seat. He's lost 28 pounds while sick and since I'm trying to put it back on him, I'm not eating as healthily as normal. It seems like I've hit a plateau that I can't break free from. Help!!
Comment: Monday, June 23, 2008 7:22:00 AM - said...
You know what I did to finally loose my weight?? I GREW UP!!!!! I started taking responsibility for what I was putting in my mouth. For once in my life, I finally told myself, "I'm the only person making ME miserable". I can only make decisions for ME, no one else is making me happy or unhappy about my body. It's just me! When I'm sitting on the couch, eating a whole bag of cheesy doritos, I don't see anyone else around to blame but ME!!! I have to take responsibility for what goes into my mouth and what I do with my body. I started observing how smaller people lived, not just diet and execise, but their whole life routines. I learned to make small lifestyles changes one habit at a time, one day or week or month at a time.
My husband goes to the gym EVERY stinkin day. I get mad just seeing him put on his gym shorts! Don't ask me why. I just do! I finally ask him "what motavates you to go to the gym everyday"?. He said "I just make it a part of life. I don't give myself a choice." And he doesn't, he goes whether he feels like it or not. He fakes enthusiasm on some days but by the time he gets there he says he's ready to get working out!
So that's what I did. I didn't actually get up everyday and go to the gym but I just started committing to making adult decisions. I started getting healthy recipes off the internet, and watching the food channels on tv. I started trying to stay off this computer and actually do some house work. I mean life is moving on by and I am sitting here at this thing for HOW LONG??? I stopped eating fast food. I haven't had fast food in over 2 years. (unless an emergency ONLY) I carry oatmeal bars in my car so if I do get really hungry while I'm out, I will eat one of those instead of stopping at a fast food place. I don't eat "diet foods" I eat regular foods but follow portion sizes. I watch my calorie intake everyday. I eat a small side salad with a 250 calorie meal. I cut up my salad to distribute the 2 tbsp (serving size) of low fat not fat free dressing. For breakfast I have a slow burning energy food like oatmeal or high fiber cereal with low fat milk. For dinner NOTHING fried. The options are endless. The most important thing is I eat like an adult. I don't pile up my food., I eat what the portion size says to eat. I joke to myself about making a "fancy resturant plate" you know the kind that looks like there is nothing on the plate? Just a pretty little speck of food. I will eat that and stop and feel my level of hunger. You would be amazed at how NOT hungry you are. I just look at it as "finally not eating like a spoiled kid".
I didn't loose my weight all at once, But with the diet changes I "practiced", when I did get ready to push up my activity level and get moving, slowly I started seeing my weight shift to the lower numbers! That fueled my motavation. It wasn't hard at all to make the changes because I did them slowly and one day at a time. In April of this year I really got fired up to loose this extra weight I've been carry around. I kicked up my energy by making myself do some kind of workout everday. The combination of eating right, finding healthy habits along with this extra energy I was burning everyday, helped me loose 25 pounds in 7 weeks!!!!! I primed myself for the last two years and when I was good and ready the foundation was there. Looking back at how the whole thing unfolded it really didn't have to take 2 years. That's just how long it took me.
One thing I think about everyday is something my sister said to me. "She said you stay small but you have to work so hard at it" She said, " I just don't have the energy". What she doesn't understand is the first day was hard. Admitting to myself "I need to grow up" Yes, that was the hardest thing in my life to do. And I have to work on it everyday.
I'm finally trying to be a grown up
Comment: Monday, June 23, 2008 1:43:00 PM - said...
I am actually getting over a setback as we speak. About 3 months ago, I herniated a disc in my back (the L5)and sprained my sacroilliac...I was laid up for 2 weeks, not able to do anything at all...the pain was debilitating, but what was worse, I believe, is the mental struggle to stay positive in a situation like that.
Prior to my injury, I was on a workout/eating right routine that was finally starting to show some results(finally!)...but that wonderful feeling of well-being, of being able to acheive my physical destiny, vanished when the pain took over...I was unable to think of anything else besides how bad I was feeling.
So I decided to have a pity party & get it over with. I ate WHATEVER I wanted, WHENEVER I wanted it! Everything that was bad for me....come on! bring it! Let's see just how deep down we can go!I'm miserable anyways!!
This lasted for about a week.
And I have to say, it made me feel a little better, but only briefly.
Then the guilt set in, and the realization that it was going to take some serious rehab (physical & mental) to get myself back in shape.
While I couldn't do much physically(walking was limited to a few minutes at a time...every movement was restricted so exercise was out of the question), I reminded myself that I could at least try to control my intake of food, go back to making smart choices & correct portion sizes..do something positive for myself, everyday.
Then, slowly,after about 2 months, I felt physically ready to try the pool. Nothing major, just some simple walking back & forth in the shallow end, while moving my arms back & forth. This may seem like nothing, but it was EVERYTHING to me. Just being able to MOVE again made me so happy..and thankful. I kept reminding myself that things could always be ALOT worse...and whatever cards you are dealt, you need to be thankful (yes, even for the bad cards). I really felt like I was TAKING CONTROL of my destiny, which can be a very powerful thing.
In fact, I feel it is the crux of the whole"Body Image/Body Destiny" issue that we all seem to struggle with...
So here I am, 3 months after injury, taking little steps everyday,still going back & forth in the pool.(I'm telling you,the pool saved my life)This weekend I felt strong enough to take a short bike ride and this morning I did the treadmill for 25 minutes!
For me, it's about being healthy, feeling great & having a positive attitude. Life is what YOU make it...no one else can do it for you. This doesn't mean that magically everything comes together...it means you have to take small steps,EACH & EVERY DAY, do one thing everyday that is good for your well being...and think enough of yourself to make these small changes..recognize that you ARE worth it..that you deserve success..make time for yourself, even if its 15 minutes,do it.
Wishing you all the best, and good luck with all of your future setbacks!!! :)
Comment: Tuesday, July 01, 2008 10:00:00 AM - said...
I am attempting now to step out of this setback. I have had many thinging happening in my life that has caused it.
I started off being very heavy. I was sexually abused as a child and I used weight as a defense mechanism. It has taken many years to overcome that. I started at 252 lbs. and I am only 5 feet tall. I have lost 96 lbs. so far and have about 26 to go. I am determined to reach my goal weight and to be toned up.
My husband began to speak about leaving after 21 years of marriage. That was devestating to me. I love him with all my heart. He is still here though and we are doing what we know to do to work things out.
We also have 2 or our 3 children that are about to leave home to go to school. I have always had my kids with me. I homeschooled them and I love them to death. It is very hard to let go but I do realize that for their success and happiness that is what is neccessary so I am working on myself to be able to let go of them.
My job ended on May 23rd and then one week later, May 30th, my husband came home from work to say that he was laid off. We have both been looking for jobs and have been unsuccessful as of yet.
Even though we have all of these struggles, we remain positive in that we will be okay.
We are not promised that life will be easy and if we are doing what is right we can expect to have troubles. We have to do it one day at a time. We also have to want it for ourselves. We have to determine in our mines that we will do it and not allow anything to stand in our way. Sure, we will have times when other things take precedence but we always have a few minutes that we can do something good for ourselves. We have to do good things for ourselves and realize that we deserve those good things.
Comment: Saturday, September 06, 2008 11:16:00 AM - said...
A car accident left me with a pretty serious neck sprain. I was lifting 10 pounds before the accident, Im just a small lady, 10 pound weights is quite a basic. Anyways with the results of the accident I know can barely lift three. I did ask for help by requesting physical therapy. They were great. I went three times a week all summer. Now I am back to teaching and the setbacks do come in waves as I try to do the same kind of work with kids with new limitations. I found I need to be patient, work on the little steps and keep moving. Every day is a gift.
Comment: Monday, September 15, 2008 6:02:00 PM - said...
Starting over is what creation is about. Think of it like a season. The grass is green-- growth continues. Refreshing vibrant colorful etc. Winter comes the blades of grass also change color. Cooler temps. make a difference. Our energy levels may vary. Our bodies need food for fuel. but not excessive amounts.
Comment: Saturday, September 20, 2008 3:41:00 AM - said...
Rob, 6/13/08 - you the man! best solution of all & i read all. your advice is brilliant. i especially LOVE "Visualize your success. . .Picture achieving your goal in your mind & let your body catch up w/the image. . ." i know this is true. i've used it in other areas of my life, w/much success. bless you for the reminder. i went to a Yoga class today for the 1st time in 4yrs. it was awesome! tomorrow i'll go for a walk, Sun i'll go to the gym, Mon i'll choose another activity, not sure what yet - but tonite i'll visualize all & muster up all the emotion i can of the sheer joy of doing it. i feel successful already - after 2 yrs of being a couch potato, growing a "big belly" & gaining 22 pounds i'm changing my life & reclaiming my body through visualization & your words of wisdom.
thanks Rob. you're the best! Babs
Comment: Thursday, October 09, 2008 9:14:00 AM - said...
I was a helathy vegetarian runner- marathoner. The biggest setback for me was two years ago. I became involved in a relationship with an addict who would pressure me to become a part of his lifestyle. I ddid not but the emotional abuse that ensued led me to fall of my training schedule. It took two years to get out of the cycle of abuse, to say no I do not want to hurt and I want to feel healthy again. My friends who stuck by me, who called me to train and made me run-- that is what got me through. Even a mile or two and the feeling of being free gave me the self confidence I needed. Don't ever give up.
Comment: Thursday, October 09, 2008 11:19:00 AM - said...
I often have setbacks; work, lots of work, dating, friends coming over, etc. Pretty soon, it's been over a week,then a few weeks, then a month, then a few months. Then you say to yourself, "Oh, my! Look at my celulite and my fat belly that I never had a few months ago!" Yup, been there. What has helped for me, is saying to myself, "Ok, I'm just going to go to the gym and today I'll do cardio". Then the next day, I say, "I'm going to now do cardio and biceps". And the next day I'll say "I'll do cardio and triceps". I do pretty much what the article states...ONE DAY AT A TIME. I don't worry about tomorrow, I worry about the here and now when it comes to working out. Although its great to have a goal, it works better for me to not focus on the ultimate goal, but focus instead on today's goal. So, if you don't overwhelm yourself with what your ultimate goal is, you'll find pretty soon you're back in your routine again and once again, it becomes a habit. I think as long as you just do todays goal, you'll find tomorrow you'll want to do it again! I hope that helps! :)
Comment: Thursday, October 09, 2008 7:37:00 PM - said...
My set back started recently with the untimely death of someone I cared about very much. He was just 33 years old and in good health. My attitude right now is like I just don't care. I still go to the gym and take spin classes and yoga classes, but I feel like I'm just going through the motions...I don't pust myself. I've been trying so hard to get a handle on how I eat...I'm struggling with it. I'm a carb girl and lately have developed an addition to starbuck's coffee. I was so disciplined last year and a few months ago. I managed to lose 50 pounds. But I've gained 20 of those pounds back. I know that my friend would be pissed at me for having this "give up" attitude, I know it's not a good way to honor his memory. On top of everything...I have developed a heel spur and I have tennis elbow, the pain is unbearable at times so now I have to be cautious of how I excercise. I've decide that at the beginning of '09 I'm going to hire me a personal trainer, who can offer me alternatives to work around the heel spur and tennis elbow. My doctor wants me to lose an additional 50 pounds. I can't promise her that...what I can promise is that I'm really going to try to accomplish a weight loss goal that will make me happy.
Comment: Monday, October 20, 2008 1:51:00 PM - said...
I crashed my motorcycle 6 years ago. Before that I was in excellent shape, body-building nearly every day, totally hooked on it. Since the accident, I haven't been able to get back into it. I gained over 50 lbs., have a lot of pain in my lower back (potentially due to the excess weight), and take a lot of pain meds from the doc.
I keep promising the hubby that I will start again. I lost 15 lbs. a couple months back by just laying off the bad food, but I am stalled out again.
I have tried a couple times to lift again, but I may be going too heavy to start out, and the pain makes me stop again.
Comment: Monday, October 20, 2008 6:08:00 PM - said...
My Dad died on August 19th and I have not been to the gym since. I was going daily to morning spin or working out with weights. I am definately out of my routine. I keep telling myself that I will go on Monday or tomorrow but it is just not happening. I am worried that it is going to start getting cold in the mornings then I am really not going to want to go... Oh no...I've got to get my butt in gear. Wish me luck...
Comment: Monday, October 20, 2008 8:28:00 PM - said...
I've been overweight for most of my life, and 5 years ago I went from 214 to 145 in about 6 months, and kept it off until about a year ago when I was diagnosed with MS. It's harder to exercise now, and I have good days and bad days. My weight is up to 180 and I don't want it to go any higher. I'm tired of buying bigger clothes every month. I just haven't found the answer to keeping to things I know I should do and try to do: I know how to eat right and exercise, etc. I think stress plays too big a part in my life right now. Maybe this e thing will help - I'm not a meeting type person.
Comment: Friday, October 24, 2008 4:56:00 PM - Kelcey said...
I am responding the the person who has 4 consecutive days to work out. I am certified in water fitness and am working on my CPT and nutrition certifications, but mostly I have my own experience. I've been working out for most of my adult life. My suggestion would be to aim for 30 minutes of cardio on the 4 mornings you have all day to work out (of course you can build up to more gradually). I don't know how early you have to leave your house on your "long" days, but I must tell you that I get up at 5 am and hit the gym by 6am. You must be careful to get enough sleep, though, and you are out quite late, so with that in mind I'd suggest 30 minutes of cardio for the 4 days you have. I would try to incorporate 2 of those days doing some kind of interval training where you bump the intensity up for a minute or two and then slow it down and recover for a few minutes. I would also incorporate resistance training at least 2 of those days, either AFTER the cardio, or in the evening. You could do upper body one day and lower another, or a combination of upper and lower, making sure not to work the same body part two consecutive days in a row. Be sure to work each major muscle group at least once (twice would be better) during the week. On the days you work until 10 pm, make it a habit to walk as much as you can, on your lunch break, park as far away from your destination as possible, take the stairs, use the bathroom on another floor if possible, and generally move as much as you can. You'll be surprised how a walk at lunch time can invigorate you! If you sit at a desk try to stand for a few minutes each hour and take a quick walk around your floor as often as possible. Be sure to keep your meals regular (eat a healthy breakfast), especially on your long days, and eat smaller frequent meals of whole fresh foods like veggies, fruits and lean protein and low or non-fat dairy; no junk, processed foods or sodas; limit white sugar and white flour (whole grains only) as much as possible working up to eliminating them completely. Your taste buds will need 6-8 weeks to adjust to no processed foods, but if you can hang in there for a month or two you will loose your taste for the junk. Use your days off to prepare healthy snacks and meals to take to work so you aren't eating out too much. Keep hydrated by drinking lots of water and herb teas. If you can do these things you will see (and feel) remarkable results. My water fitness class calls me the "energizer bunny" because I am always so full of energy dispite my heavy training (I do triathlon). Good luck!
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