3 Steps to Get Back on Track After the Holidays

So you had a crazy, busy holiday weekend!! Maybe you went to a picnic or the pool or a party.  You relaxed, had some treat and drinks and now you are beating yourself up for what you ate and drank.

STOP!!!

Don't beat yourself up!! You had fun, you SHOULD enjoy yourself every once and a well...or more!! It's TOTALLY ok to have fun with friends and family, especially  on the weekends and holidays!!  You need to do that, but you should be aware of what you are eating and drinking and do it within moderation!!

As I told my support group last week, you may prepare and plan for the weekend, but you won't be perfect. Hopefully they took my advice on moderation and being better than the last weekend or holiday!!

What is being better?  It's having a glass of water between each drink when before you had no water between beers.  It's having 1-2 drinks instead of 3-4.  It's having a bite of an ice cream sandwich rather than having an entire ice cream sandwich. It's continuing to count your containers and follow portion control.

LET IT GO!!
Ok, so if this is your first time reading about moderation and being better each day, no fear!!  There is nothing you can do but go forward and get on track from here.  You need to recognize what you ate and drank and think about how you can eat and drink healthier next time, but then LET IT GO!! No regrets, just move on!!

You won't get anywhere beating yourself up.  That won't get you closer to your health and fitness goals.  But what will get you closer is saying, "Hey, "I'll pick myself back up and complete my meal plan and workout.  I'm going to drink my water today and have my shake."

Yes, I woke up this morning, my body was sore and my tummy was churning from the things I ate and drank over the weekend. However, I got up when the alarm went off and pushed play on my workout.  I went as hard as I could for the entire 30 minutes...even though I wanted to stop at 25 minutes.  I drank water during the workout and then throughout the morning and afternoon.

Now, let's get on track for the rest of the week AND start to think how to do better next weekend and over vacation and the 4th of July holiday.  Maybe I'll pack more snacks for the car or choose healthier options at the picnic.  Maybe I'll have a shake before going to the party or bring a healthy dessert as an option.

Focusing on the past won't get you closer to success.  We must look at each situation and ask "How can I do that better next time?"  Learn from past mistakes and move forward to get closer to your goal.

MAKE A PLAN

Then I made a menu for the day.  For my mid-morning snack I had cottage cheese and fruit (Strawberries, grapes and blueberries).  For lunch I had grilled chicken, whole, wheat orzo pasta and veggies.  This afternoon I'll have more veggies for a snack and then tonight we will have grilled chicken, rice and veggies.

It's not about starving yourself after having too much over the weekend...it's about getting on track with portions and nutritious foods. Get out your meal plan guide and decide, if you haven't already, what you'll have the rest of the week and weekend. Keep it simple and repeat items daily if that works best for you.

Open the garbage can and through out all the treats and unhealthy side dishes left over from the weekend...the cookies, ranch dip and pizza!! Throw them away so you aren't tempted or haunted by them.  Get it out so you don't eat it after a long day at work or stressing from bedtime with the kids.  At 9pm if it's NOT there, you WON'T eat it!!

Start your morning by fueling your body with nutrients.  This morning I had Cafe Lattee Shakeology with a
teaspoon of pumpkin, 1/2 banana, ice and water blended.  It was cold, fast and refreshing as I straightened the house and left for work!!

Determine a workout time and when you do the workout...focus and be in the zone.   Challenge yourself to dedicate the 30 minutes to yourself and your body.  Set aside other thoughts about what needs to be done...don't think about the kids, laundry or dishes.  Visualize yourself in your happy place and achieving your goal.

"Kill" your workout....squat lower, do one more push up, add an extra ab workout or go a little further with your max out time.  That's the way to get on track!! Then do the same everyday this week...a little better each day!!

By tomorrow or Thursday, if you track your nutrition, drink your water and do your workout, you'll feel SO much better!!

But it is NOT an easy process and adjusting to a healthy lifestyle IS a process.  It's something that takes work and time...There are always going to be temptations and people around us, but you just have to pick and choose what you want and not beat yourself up.

I see so many people that throw their hands in the air and say they screwed up and messed up, so they are going to quit or that it's not for them.

Again, this is a lifestyle change, not a crash diet. This is living in moderation, we call it the 80/20 rule. 80% of the time you are great and 20% of the time you enjoy life!  An when you look at this week know you're living and you'll have temptations. Someone will invite you to lunch at a great pizza place like Pazzo's or Joe B's or to a baseball game with Thirty Thursday and hot dogs. You have to make decisions and sometimes it's hard and you have to put up a fight with yourself.

Remember to plan for what you can for a healthier, happier life!!

FIND SUPPORT
Lastly, find an accountability partner and help each other plan and stay on track.  Or even better, join an accountability group so you have multiple partners.  We all struggle and need each other for support so reach out if you haven't been asked and join a group to keep you motivated day after day!!

Women are especially hard on themselves and tend to emotionally eat but remember, food isn't meant to provide comfort, it's meant to be fuel for your body and keep you going.  It's meant to give you energy to do the things you love to do!

So eat every 2-3 hours but then if you are hungry in between, find something else to do.  Play a game with your kids, go for a walk or swim...just get out of the kitchen and away from the temptations and you'll find the extra activities will also give you extra energy once you get going!!  

Friendships also give you energy!  I've found so many amazing friendships from my accountability groups and through being a coach!! Our Dream Team supports one another in our daily life, workouts and business!!

Clear the distractions, find support and move forward!!

Remember....don't feel guilty, enjoy yourself and know each day is a fresh start to move forward and be better than you were before!!

Let's do this....let it go...make a plan.... and find support.
Have a great Tuesday and let me know if this has inspired you or if you need my help and support!!