*SO YOU MISSED A WORKOUT…NOW WHAT?!*

Oh Snap.

“What do I do if I miss a workout?”  I get asked this a lot because… Hey – life happens! 

I used to be a raging "you know what" on the days I missed a workout because I was brainwashed that it HAD TO happen...every day...for at least an hour.  WOW - was I wrong and I am very thankful that I have let my stubborn guard down and have learned that it's not only NOT the end of the world, but I can pick up right where I left off and I don't need to do a full hour to get a "real" workout in!

Sometimes workouts get skipped because you're sick, you're traveling, your kids are sick, or for some other reason, like your dog ate the disc. 

If you miss a day (or two, or three), just get back at it as if nothing has happened, starting with the workout you skipped.  If you miss much longer than that then you've got a decision to make.  You can either start the program over from scratch, or ramp yourself back to the place you were when you stopped.

Ultimately, when you get back to your program, what you do is really about what will keep you motivated. (check out here ways to get motivated)  With that said, doing the full program as scheduled is the best way to make sure you get full benefit from it.  If you just miss a few days, it's fine to resume where you left off, but if it's been weeks, you've probably lost most of your gains fitness-wise, so it's worth starting from scratch in order to get the most possible gains and to avoid injury.

However, if starting completely over will crush your motivation, start where you left off, but if you've been off more than 5 or 6 days, ramp back up slowly or you'll risk getting so sore you can hardly move by exhausting all of your fast-twitch muscle fibers.  If your program offers a recovery week, start with that. 

I have been there a few times and yes, it can be frustrating, but listen to your body because getting back into things too quickly can lead to injury which will push you even further back and cause even more frustration!!

Sweet Potato & Quinoa Turkey Chili

Ingredients:

Delicious!

• 1lb Ground turkey
• 1 Small onion - chopped
• 3 Garlic cloves - minced
• Salt and pepper
• 3 Cups chicken broth
• 1 Can diced tomatoes
• 1 Cup uncooked quinoa - rinsed
• 2 Large sweet potatoes (about 1lb.) peeled and chopped small
• 2 Tablespoons chili powder
• 1 Teaspoon cumin
• 1/2 Teaspoon salt
• 1/2 Teaspoon paprika
• *Also Optional to Add: chopped peppers, black beans, additional onions
• Toppings (optional): Shredded Monterey Jack cheese, chopped avocado, tortilla chips, green onions

Directions:

Add ground turkey and onion to a large skillet over medium-high heat.  Season liberally with salt and pepper then cook until no longer pink, breaking turkey up as it cooks.  Add garlic then cook for 30 more seconds then add to a 6 quart crock pot.  Add remaining ingredients into crock pot then cook on high for 3 hours, or low for 5-6 hours, or until sweet potatoes are tender.  Serve with toppings.

Personally, I LOVED it with the added chopped peppers and black beans with some Frank's Red Sauce!