After rehab, what’s next?
Hello, In this video, I will go over a gigantic problem people looking to lose weight, get fit, and stay vibrant have to face. I call it the after rehab relapse.
Some of us might know friends who went to rehab for different addictions, but most of us have seen it in movies or heard about celebrities going to rehab and how many, and how often people relapsed. But nutrition and fitness rehab is also a thing.
Millions of people would greatly benefit by changing sceneries, leave their environments and go somewhere more conducive to eating healthy, so they can get started and build some solid foundations to sustain a healthy lifestyle for the rest of their lives. This is what the show the biggest loser is about.
But nutrition rehab is very rare, so your rehab center ends up being your house, your home, where you gained weight, where you overeat, where the cookie monster calls home.
Every now and then you hear people saying they are doing a 30-day fitness or nutrition challenge, the summer is around or big event, so they muster the will to commit and go all out. This is a great step, but you need a strategy after rehab, what’s going to happen. Most people will never go to nutrition rehab, it doesn’t exist, so changing habits in their house is the only way toward a healthy lifestyle.
Before designing a strategy for after rehab, you have to first make your home a rehab center or better yet, a sanctuary of health. I recently made a video that deals with making your house your ally toward getting fit and staying vibrant, the video is called the real battle is home.
Now here, I want to focus on the after rehab portion, basically, after you reach your fitness goal. This alone is a huge milestone. Few people reach their target weight goals, many quit after the initial weeks, when the excitement fuel burns out and old eating habits creep back.
If you have trouble starting on this journey to lose weight and get fit, check the video program on my website, where I help you go from A to Z with everything you need to know and do, with a focus on the mental aspect, the psychology of making this lifestyle transition.
OK, so when you do reach your goal, then what. Here are some mistakes people make:
The first one I talked about already is just not having a plan of what to do after rehab.
Imagine a drug addict who goes to rehab and then comes back to the exact same environment where he became addicted, or someone coming out of prison, back in the same environment.
If they don’t drastically change that environment, we cannot be surprised if they relapse, it’s to be expected. The culture we grew up into, our friends, family and hobbies influence how we behave every day, especially when it comes to nutrition and fitness.
The second mistake people make is not having a detailed plan. One of the best pieces of advice I learned from a business advisor is that your business plan needs to be as detailed as possible. He said that generally, building a business will not exactly reflect your plan but a detailed business plan helps you think of the roadblocks or intricacies you haven’t thought of yet. It’s like preparing for war.
You don’t go to war with a half bake strategy, you want to spend time building a strong blueprint for your lifestyle post-rehab. The first time I meet people who are looking for help losing weight, getting fit, or gaining muscle, I always make them aware of the need to build a detailed blueprint for what they will do after.
And the issue is, many people stop looking for advice after they reach their initial fitness goal. If they don’t have a plan post-rehab, the vast majority end up relapsing into the old eating lifestyles. 95% is the relapse rate in nutrition and fitness. 95%
And then the third mistake people make after rehab is not executing the blueprint. If you make a blueprint of how you are going to behave upon your release from prison and then you don’t do it, what are the chances of you relapsing to your previous lifestyle? Pretty high. So execution is crucial here.
Now, let’s go over a broad strategy for your new lifestyle after rehab, after reaching your weight goal.
One is to write down your next goals. People tell me, they want to lose X amount of pounds, gain this amount of muscle, then what. Many don’t have answers after that. It’s very hard for people to reach a weight goal and just coast, maintain, we are either going up or down.
One easy goal is aiming to lose more weight or gain more muscle. So you can keep your target weight but get stronger, leaner. It’s up to you to find out how much stronger you want to get, so it will allow you to focus on getting healthier.
Let me give you some other goals to think about. When I reached my fitness goals of gaining 20 pounds of muscle, my next goal was increasing my overall endurance, I started doing more slow cardio at first to get a good aerobic base and then more high intensity, fast sprints to increase my stamina.
Another goal was starting yoga, this really expanded my wellness lifestyle, because I was getting into uncharted water, back to being a beginner, I had so much to learn. Another goal was starting meditation. So I went from being super skinny to muscular and fit, to doing yoga 2 to 3 times a week, then meditation, from 20 mins to 2 hours a day.
There are so many levels to climb with Yoga and meditation that I don’t need to find new goals, combined with basketball, which has been the center of my life since I was born, all these activities help me stay fit, healthy and improve my peak wellness, my mind.
You can choose to join bike classes or dance classes at your gym, or start a martial art as my cousin did back in Canda. He was getting bored just lifting weight and being fit so he started Brazilian jiu-jitsu and he loves it, because by joining a sport, you are primarily doing it for fun.
The fitness aspect is secondary, in the background. BJJ is very trendy today because of the UFC and that’s awesome. You can choose to start playing soccer, basketball, tennis, it’s really up to you. Or you can stick with YOga, to keep your body flexible and mobile as you age with the added benefit of improving your breathing and relaxing your mind. It’s something you can do at home.
The second element you can add to your strategy post-rehab is reshaping your environment for the better. Since your rebab toward eating healthy and getting fit is at home, you may have already made a lot of positive changes in your house. Stop buying junk food to store it at home and learn how to cook healthy food.
Learning healthy recipes is another important life skill that will help you tremendously. Follow some popular keto or low carb Instagram accounts and buy a few healthy cooking books on amazon, used versions are very cheap.
You don’t need to know 100 recipes but you can make it a challenge to practice a new dish every weekend for a year. Just to get out of your comfort zone and learn some new yummy, healthy recipes.
You can purchase some home fitness equipment, like resistance bands and one or two kettlebells, these two fitness tools don’t take a lot of space and are very useful in case you don’t feel like going to the gym, so you can still get a good workout. And also a yoga mat to exercise on or a pullup bar.
If you have a bigger house, you could spend more money if possible on building a small gym in your garage or backyard, like many of my friends on the west coast did. This is huge when it comes to reshaping your environment. A home gym will help other people in your environment get in better shape, your loved one, your children, you will be setting a great example.
I know some people who bought elliptical, stationary bikes or treadmill to exercise at home, this is another good idea but you need to keep yourself accountable and actually use these machines. Millions of fitness machines are collecting dust. But if you already went to the first stage where you reached your initial fitness goal, a fitness machine will help you keep this momentum going, make it a habit, a part of your daily routine.
The last advice on reshaping your environment is mapping out everything that could potentially make you relapse and coming up with a vaccine against them, whether it’s at home, on your way to work, at work, out with friends, you need to be proactive, prepared in advance.
The third weapon in your strategy for post fitness rehab is a commitment to improving your mental state, your emotional state. To me, this is the most important aspect of staying fit and healthy, it’s the missing link my program is based on.
Don’t think that because you reach your weight goal, the work is over… nope, there is much more work to do mentally, your old eating habits are still raw, they can erupt at any time, so you have to keep building stronger nutrition, fitness habits, fortify your mind, will power, discipline and become more aware of your mental state and relationship between your mood and behavior. More aware, more alert, more conscious.
The fourth element to include in your strategy post nutrition rehab is getting more help. Get closer to some of your friends who are into healthy lifestyles, or make new ones at your gyms or other fitness activities you are doing. We are social beings, and we create meaning by mirroring what people around us find meaningful. So if the people around you have health and fitness in their top priorities, this will bleed into your lifestyle as well.
And last but not least, increase your wellness IQ. You need to learn more about nutrition and fitness science, read on the effect of junk food, of healthy food on your body and mind. There are so many amazing books out there where you can learn about the immune system, hormones, gut health, mental health. You can also subscribe to a healthy podcast and make a commitment to listen to one or two health/fitness podcasts a week. Also, you can check some nutrition documentaries.
That’s it, we are now done with this video on developing a strategy post-rehab, to make sure you sustain a healthy lifestyle forever, where it becomes your second nature, your main ingredient.
It’s up to you. Thank you.