Vacation’s Over, Time to Get Back on Track
I just got back from vacation and although I worked way more than I intended too, I can’t complain. I probably ate too much, drank too much and for sure, ate some more (I’m looking at you Double Fudge Brownie Chocolate Delight Ice Cream).
So maybe you went away too, saw a new part of the world, and now you’re back.
And perhaps you too ate, drank, relaxed, and then you ate some more.
And now it’s time to face the music.
As you wake up on Monday morning after your week of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.
Maybe you are feeling that way right now.
Here are 5 steps to get you back on the fitness fast track after your trip.
Step One: Focus
Your vacation happened. 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. You’re back home so the bad eating stops now.
If you’re serious about your fitness goals, then your vacation was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused.
Step Two: Hydrate
While travel days can take on many forms, the end result is most often dehydration and water retention. 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 home. 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 home 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.
Step Four: Rest
As relaxing as vacation days are, 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 vacation indulgences. So lace up your shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up before powering up to your normal routine.
You may feel tempted to skip your workout after you return home from vacation, but be warned that it’s a slippery slope. After all you’re tired, you have unpacking to do and you’re stiff from the ride home. That day slides into the next day and the next day. Before you know it you’ve been home for a week and still haven’t gotten in a workout.
Jump into your workouts immediately once you return home. Sure, you’re going to feel a little rusty on that first day back, but remember that the sooner you get back into the swing of your routine the better. You can do it! Remember, you only need 20 minutes to get an awesome fat-burning workout in.
I have just the exercise plan for you – one that will not only help you recover from your vacation, but will help keep you motivated and going strong in the future.
If you haven’t started yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.
Email me today to schedule your first workout. You’ll find my contact info in this newsletter.
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Learn more about my fitness and fat loss programs that can quickly change your life. No guess-work, no fad diets, and no super long workouts. Remember, the quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts. Reach me at email@example.com
Helping you shed the fat, even on your busy schedule,
Coach George, Body Transformation Coach
ISSA Certified Fitness Trainer & Precision Nutrition Certified Nutritionist