Getting Back On Track: Simplified
Recently, I went away for a fun trip to Miami. I had so much fun! I laid around on the beach, I shopped, I ate so much delicious food, stopped at my favorite ice-cream shop more than twice, and went to the gym like… twice? I was definitely out of my normal daily routine back in NYC. But did I worry? Nope. What it did make me think about was the holiday season, and how during this time is when people go out-of-town and away from the gym, and have more get-togethers over food. I thought about how while many people such as my clients are looking forward to the fun and beautiful memories to be made with friends and family, there is still this black cloud of worry over them – worrying that their fitness journey will be derailed and they are scared that they will fall completely off-track. But I just want to be here and say loud and clear…
It’s okay. There is a game plan for you. A simple one too.You won’t be lost after the holiday weekend where it was full of pie and minimal workouts. I gotchu. Just keep this blog post handy with these tips coming up. You’ll be okay. I promise.
First and foremost,
Do not go full speed because you will crash.
You’re probably going to have a mini freak-out about all the food you ate, all the workouts you didn’t do, and worry about how off-track you were, and want to sprint back onto the track. You may look up a bunch of new healthy recipes that are extravagant AF (which are drool worthy, I bet), restrict calories and look up cleanses & diets to follow in hopes to fight any possible weight gain or loss of progress. But what you need to do is pause, and take a deep, deep, breath. You don’t need to be aggressive to your body. Just get back in your normal routine of eating and exercising. If you restrict and excessively cut your food intake, you’ll mess with your metabolism and potentially in the end will spiral into a “binge and restrict pattern.” If you overload and do an excessive amount of workouts, and push and push, you could fatigue, strain a muscle, and/or you could hurt a joint. Then no training will happen. Doesn’t sound great right? So just get back in your normal eating habits and active lifestyle. You know the routine works for your body. Any weight gain will come right off. Trust yo’self.
Pour it up, pour it up. Water that is.
Most likely you’ve had plenty of alcoholic drinks, high fat and carb-heavy meals. Your body is feeling pretty dehydrated and kind of bloated. It’s time for you to focus on hydrating yourself. Not with more alcohol. Just stick to drinking plenty of water. I’m talking about at least eight 8oz cups of water (which is like 4 bottles of those standard Poland Spring or Aquafina water bottles). Just keep a filled-up water bottle near you at all times and you’ll naturally sip at it. Before you know it, you’ve drunk more than your eight 8oz cup requirement! Drinking plenty of water will aid in digestion, reduce gas-induced bloating, and flush out toxins. Our bodies are made up of about 60% water, and the tasks our bodies perform require water. Staying appropriately hydrated will help everything run smoother. So lift that pinky up, as you sip on that water! Stay classy my friends.
Fuel & fill your body with nutrients.
Eat more wholesome foods. They are way more nutrient dense than processed foods, and very satiating. I love my doughnuts, and I will continue to eat doughnuts in my lifetime to come. But there’s also a time and place for fruits & veggies. Fill your meals with vegetables, fruits, healthy fats, and lean proteins – which are foods you probably didn’t fuel up on during your holiday. The more you give your body what it needs in nutrients and vitamins – the more energized you will feel and the better your body can perform when you’re getting back into your workout routine.
Go to the grocery store, and be basic.
It’s going to be a good idea to stock up on some good wholesome foods like we mentioned. But we are not talking about you needing to totally restock your kitchen and needing a U-Haul truck to bring back a load of groceries. I applaud you for wanting to fill up on the nutrients, but keep this first visit to the grocery store real chill. When you make the trip to the grocery store, try to stick to the basic essentials you know you’ve eaten before and will eat now because you know you like them. Having a desert for a fridge isn’t great, but overloading your fridge isn’t awesome either. Often times, people will feel overwhelmed, won’t have time to cook all the food, or even forget about foods they’ve purchased. And the sad thing will happen… the food will go bad and it will go to waste! (Gives me shivers.) So just stay basic on this first grocery run.
A couple of my go-to’s to stock up on are: spinach, quinoa, eggs, chicken, avocados, asparagus, sweet peppers, bananas, apples, peanut butter, and almond/coconut milk.
Schedule It In & show up for yourself!
You’re back, and you’re probably looking over your calendar and planning out your week – with work, laundry, apartment cleaning, grocery shopping, and etc. Remember to schedule in your workouts too! There’s time somewhere in there on that calendar of yours. Find it, and block out the time that works for you. It’s a meeting with yourself, boss. You’re important AF. Show up! And I know it may feel tough mentally to want to get back in the gym because you’re thinking about the break you took and the possible setbacks that could have happened. But instead of moping about how much workouts you’ve missed, think about how much rest you’ve given your body and be excited about getting back in the gym with a refreshed body to work with. You’ve got this champ!
Helpful tip though: IF you can’t block out a solid time for workouts – spread out and sneak in activity throughout the day. Like, get up from your chair at work, and pump out 10 reps of inclined push-ups on your desk. You could take some more walks to the water fountain (& get hydrated while you’re at it!) Want some privacy though? Walk to the bathroom. Close the bathroom stall door and pump out 10-15reps of squats. You think I’m joking… but I’m really not. So drop it like it’s hot! Your booty that is…
So there you have it. Nice and simple tips to guide you through this holiday season so post holiday won't seem as scary. I know getting back in the swing of things isn’t always easy, but you also don’t need to make it so hard too. Keep this handy; as a reminder on what you can do to continue to support your fitness journey. Hopefully by having this, you can worry a little less and focus more on enjoying the moments spent with friends and family, and creating awesome memories that makes your heart full!
Until next time - Chat soon!