Get back on track after vacation
So you went away, saw a new part of the world, 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.
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.
Try the recipe for Quick Chicken Stir Fry below – this is a wonderful, whole food dish.
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 eight hours of sleep each night.
Step Five: Exercise
It’s time to sweat out all those vacation 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 up to a solid 30-minute routine.
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 joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.
Simply call or email me today to set up your first workout.
Jeff Libengood, aka The Fitness Doctor, is a personal trainer to pro and Olympic athletes, business VIPS, celebrities and performers in Tokyo. He founded Total Postural Reprogramming in Japan and is a leading lower-back-pain expert and an author, lecturer and educator. Email him at: email@example.com
Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green.
Instead of rice, serve this stir fry over a cauliflower rice. To make this, simply run a head of cauliflower through a food processor with the grating attachment, so that it is finely shredded. Sauté the cauliflower in a large skillet, with a teaspoon of olive oil, until soft. Season with salt and pepper (serves six).
Here’s what you need:
- 1 pound organic, boneless, skinless chicken breast
- 2 Tablespoons Olive oil
- 1 clove garlic, minced
- 1 yellow onion, chopped
- 2 heads broccoli, chopped
- 2 carrots, cut in half and then into 2 inch segments
- 2 heads baby bok choy, chopped
- 1 zucchini, chopped
- 1 teaspoon fresh ginger, minced
- 3/4 cup chicken broth (divided)
- 2 Tablespoons arrowroot starch
- 2 Tablespoons toasted sesame seed oil
- 1 Tablespoons ume plum vinegar
- 1 Tablespoon coconut aminos
- 1 ripe, organic mango, peeled, pitted and chopped
- Rinse the chicken and cut into 1 inch cubes.
- Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
- In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.
Nutritional Analysis: One serving (without rice) equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein
– Jeff Libengood