So this past weekend was awesome. It was Canada Day and Independence Day and a long weekend full of BBQs, drinking and pool parties was probably had by most of North America. If you partook and enjoyed good for you! If you woke up the next day with a booze hangover or a food hangover then you may have over done it but that isn't license to throw all your hard work out the window. Nor is it license to feel badly about yourself. In fact, it's really good to let loose sometimes so long as we can get right back to it. I get it, you're not feeling it. Pretty soon a weekend of debauchery or just laying low has turned in to a week and now you are feeling right lazy and possibly a bit snug in your jeans. Time to get back to it but seriously, I don't want to.
So now what?
Here are some tips and tricks to getting back to it after a break. Whether it be a long weekend or a week long party you can do it.
1-Wipe the slate clean. Don't overthink it and feel guilty, certainly don't go counting up how many calories you had and how many minutes you'll have to be on the elliptical to work it off. You are not a dog who has to earn food and you certainly should not be punishing yourself for anything you ate. Going to the gym should be because it's good for your body, it relieves stress and makes you feel powerful. It should always be a positive experience. Anything you ate or drank is in the past, there is nothing you can do about it now, nor should you try. Whether you over did it or not doesn't matter. What matters is going forward so let it go. The same applies if you haven't been to the gym all week. Let it go. You won't lose all your muscle or put on all the fat you lost, it doesn't work like that. Give yourself some self compassion and move on. Wipe the slate clean and give yourself a fresh start.
2-Get outside. I know, the bright light of the sun is making your head pound and you have nothing to wear because you feel nasty bloated. You are lethargic and not up for anything. I don't care, throw on a pair of sweats or whatever and get your butt out for a walk in some fresh air and sunlight. Move your body and relax. Your body will thank you for this and I guarantee you'll feel better. The actual gym can wait till tomorrow. Today just move a bit more than you have been the past few days and get outside.
3-Have some water. Like, lots of water. Not only to help rehydrate you if you drank but chances are you ate foods that were higher in sodium than you usually do. Hotdogs, hamburgers, chips...and you probably didn't drink enough water during those days anyway. Water helps flush out our kidneys, it helps us have better bowel movements and helps us not retain water. If none of those are reason enough, it also helps keep your skin nice and glowing. So get your gallon in and enjoy the benefits.
4-Set yourself up for success. These are the times that meal planning, meal prep and getting your gym clothes out the night before can really help. Pack your gym bag and make a few meals so you can stop reaching for the leftover chips and salsa and grab some pre-made lean protein and pre-cut veggies instead. If meal prep is not your thing then pick up a roast chicken and a salad in a sac. It doesn't have to be complicated, easy is the way to go. If you are not feeling the usual gym routine then check out some classes or something different for the next few days just to get ready to get back in to the habit of daily movement.
5-Get some sleep. Getting to bed early can help your body bounce back from eating things it's not used to, drinking too much and yes, even the stress of too much tv time so take a nap or get to bed early. I bet feeling rested in the morning will help you get back to it even faster.
What are some of the things you do to set yourself up for success?