With the 4th of July falling on a Wednesday this year, many of us had more than just a few celebrations last week. All good! It doesn’t happen often, so we might as well enjoy ourselves, right? Reaching your fitness and health goals while living your life to its fullest is what we’re all about here at IRON. But it does make getting back on track after a holiday week a little trickier. Don’t worry, we got your back!
We know how you may be feeling today and we came prepared! You might be feeling lethargic, rundown or unmotivated. If that sounds like you, first off: no worries! It’s normal to feel that way after a few days of excessive eating and drinking, but it doesn’t mean you’ve completely derailed, so don’t let it discourage you. Next, we’ve got some tips for you to help you start feeling better right away! By implementing the following tips we curated from two bright and educated people, you’ll be back on track with your goals in no time!
Check out these 8 Expert Tips to Getting Back on Track After a Holiday Week from IRON Personal Trainer, Samuel Chewning and Holistic Nutritionist, Megan Sherer:
4 Tips from Sam
Commit to Drinking Water throughout the Day. This simple act will help you to feel better and help flush your system.
Eat Something Green at Every Meal. (And no, not green m&m’s 😉) Try to incorporate some type of vegetable into each of your meals for the extra vitamins and fiber they provide.
Physically Walk into the Gym. This coupled with the tip below can be applied year-round. Sometimes the simple act of just going to the gym and walking through the door can make all the difference.
Use the 5-minute Rule with your Workout. This cognitive behavioral therapy technique is a great remedy for procrastination/lack of motivation/etc. Set a goal of doing whatever it is you would otherwise avoid, but only do it for five minutes. If after five minutes it’s so horrible that you have to stop, you are free to do so. Mission accomplished. Done. However, what most people find is that after five minutes of doing something, it’s easy to continue until the task is done. Setting the intention and starting is usually the hardest part. By thinking about the task as something that may take only 5 minutes, it feels much less overwhelming and a lot more doable. (And odds are you’ll last longer than 5 minutes…but don’t tell your brain that yet 😎)
4 Tips from Megan
Megan is a Holistic Nutritionist and is our Preferred Nutritionist for IRON Members! You’ll be seeing her around, so feel free to say hello! She has a background in Sports Nutrition and Holistic Nutrition and she can help support you with a wide range of issues and goals including digestive disorders, hormone balancing, weight management, diabetes, athletic performance, heavy metal cleansing, thyroid disorders, eating disorders and eating psychology. She works with all types of diets as she believe there is no “one-size-fits-all” approach when it comes to nutrition and wellness. She will work with you to find the best approach for your unique body.
- Simply Get Moving. This is an easy one to incorporate, and you are sure to see plenty of benefits. I recommend starting your day with at least 10-30 minutes of movement (something as simple as going for a walk around your neighborhood) just to get your blood flowing and to support the lymphatic system in releasing excess waste. Be mindful to incorporate movement throughout your day as well, either in the form of getting up from your desk once per hour to stretch/walk/do some squats, taking the stairs more often, or parking farther away than you normally would. These small increases in daily movement will do wonders for getting you closer to your goals.
- Go Grocery Shopping. One of the biggest reasons most people have a hard time getting back on track with their goals after a holiday is because they simply aren’t prepared. Take the extra 30 minutes after work today to go to the grocery store and arm yourself with healthy options for the week. If you need grocery list ideas, refer to my Holistic Habits Guide (this will be emailed out to members this month!), and if you need 1:1 support we can set up grocery shopping and kitchen overhaul sessions together!
- Make Yourself a Green Smoothie or Juice Daily. Post-holiday or not, these are a great way to flood your body with nutrients on a daily basis, as well as provide a natural boost of energy. You can customize your smoothie or juice to include the fruits and vegetables that you enjoy the most, and are the most beneficial for your specific health concerns.
- Give your Digestive System a Break. After a particularly indulgent week/weekend, our bodies have done a lot of work to process everything that we have ingested. By extending the period that you are fasting each day (i.e. while you are sleeping), your digestive system receives a much-needed break and your body can focus on other important processes to allow for efficient detox. I suggest a 12-hour window for a full week after your vacation or holiday. So if you eat dinner at 7PM, simply wait to eat breakfast until 7AM. This will also support your body in getting more restful sleep, which is crucial to your health goals as well.
Want more accountability getting back on track? This week, we are offering FREE Body Fat Analysis assessments! The analysis takes only 37 seconds, and you’ll have one of our IRON Personal Trainers there to walk you through the whole process. To schedule, e-mail Laura@IronLA.com
“You can’t know where you’re going if you don’t know where you are.”