So you went away, saw a new part of the world, went to the family reunion, enjoyed that summer BBQ and now you’re back. You ate, you drank, you relaxed, and then you ate some more.
And now it’s time to face the music. (Dun-Dun-Dun)
As you wake up on Monday morning after your week or weekend of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes are feeling a little tight.
Maybe you are feeling that way right now.
Here are 5 steps to get you back on the fitness fast track after “one of those weekends”….
Step One: Focus
The weekend happened….OK… You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.
Draw a line in the sand. It’s a new week so the bad eating stops now!!
If you’re serious about your fitness goals, then your weekend/vacation was the exception, and not the rule. Don’t beat yourself up for letting loose every now and again. Simply get back up, dust yourself off and get focused.
Step Two: Hydrate
Typically, poor eating and dehydration go hand-and-hand. So you are probably starting out the week dehydrated meaning your body is retaining extra water (hence the reason for the bloated/puffy feeling). The only way to restore your balance is to get hydrated.
Your first priority in getting back on track is to drink plenty of water throughout your first few days of the week. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.
Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa. 🙂
Step Three: Cleanse
For your first few days back on track I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.
Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.
If you haven’t already try out one of the healthy recipes right here on my blog – they are all wonderful, healthy, whole food dishes.
Step Four: Rest
As relaxing a vacation or long weekend can be, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.
When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.
Aim for getting a full 8 hours of sleep each night.
Step Five: Exercise
It’s time to sweat out all those “bad decisions” and indulgences. So lace up your athletic shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering into your fitness routine.
I have just the exercise plan for you – one that will not only help you recover from your weekend/vacation, but will help keep you motivated and going strong in the future.
If you haven’t checked us out yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven methods.
Click the button below to get set up for your first workout.
Talk to you soon!
Zach
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