Don’t beat yourself up over normal cycles! Everything is a cycle! And honestly, you sound like you are very aware of why things have become the way they have become and you’re just simply verbalizing it and asking us for help at the same time, which is great. It’s nice to articulate your situation and ask for help, because that in itself helps clarify your own wants/needs/goals.
So anyway, to answer your question. Continue with your strength routine but STOP thinking about how strong you “used to be.” If you need to go to an easier progression exercise, then do it. Drop the ego. This isn’t a race or competition. This is for your own health and well being. By the way, I recommend you follow the beginners bodyweight routine at www.fitloop.co because it’s a very efficient way of working out and building strength. If you are an intermediate, you can have a stab at my bodyweight training routine, but like I said, it’s not for beginners.
Also, a 15 minute run is better than ZERO and it doesn’t have to be 45 minutes to be effective. If you want it to be 45 minutes again, it will be. Just be patient.
Everybody gains weight over the winter months. We all have a nice rhythm and routine and look great at the end of summer but then fall/winter comes and fucks everything up. Happens every year. The sun sets super early, it’s cold, we don’t go out as much and we eat cause of the holidays and everything gets all screwy. But alas… winter doesn’t last forever.
I know you said you need to start working out more intensely and that you need to be eating “right.” But just focus on one thing at a time. This week, maybe focus on just pumping out three good workouts focused on strength. Then next week, focus on your eating habits. The week after, work on increasing cardio. There’s no reason to try to make 5,000 changes all at once. It’s overwhelming and unnecessary.
And overall, just relax and ENJOY YOUR LIFE. Being “fit” shouldn’t be stressful. It should be enjoyable. If you don’t enjoy running anymore, try swimming, for example. But anyway, hope that helps. Visualize the person you want to be and imagine how awesome you feel, and you will be that way. Hope that helps.
