It happens to the best of us. A few great days (or even weeks) of following your fitness and nutrition plan and then—BANG—life happens. A late night out with friends, a last-minute business trip, a sick child at home, or something as simple as a bad mood can force you off the path. Maybe you’ve missed your fitness session. Maybe you simply don’t have the energy (or desire) to prepare a healthy meal. Regardless, you’ve hit a wall. You’re having an “off” day.
Sometimes an off day is just that means you are just one day off track. You wake up the next morning back to being motivated and focused on your goals. Other times, it can take several days to regain your fitness mojo. At these moments, off days can be vicious—but they can also be stopped. The important thing is to have a support system where you can rely on them to help lift you up at these times.
If you splurged and ate bad over the weekend, please don’t beat yourself up. It’s not the end of your road and it’s definitely not going to make you gain your weight back. Most importantly , it’s not a reason to keep splurging simply because it crossed your mind that you already splurged so why not some more . Been there and done that. You get no where .
Here are a few of my top tips when it comes to getting back on track with your health and fitness .
Avoid the scale
Don’t even look at it. Don’t do this to yourself. If you’re normal like me, then you will likely gain a few lbs with just a few heavy meals! If you really ate and drank as much as you think you did, you’ll probably be dealing with bloating, water retention and poor digestion. don’t even go near the scale. Give yourself a few days away from it. Get up at your regular time, do everything else you normally do, but just don’t even look at your scale. I don’t care how “curious” you are, if you step on that thing, you will probably be disappointed!
Drink plenty of water today
Especially if your days included alcohol or super rich foods. You need to not only rehydrate your body, but drinking plenty of water will help you refresh and flush out your system. Sure, you’re going to end up in the bathroom quite often all day if you’re drinking tons of water, but that’s okay! Just keep drinking that water. Think of it as your body’s little “reset button.” (Plus, if you’re walking to the bathroom all the time, that’s extra steps in your day, FitBit Users REJOICE
Plan out your meals
That first day after trying to get back on track is one of the most important days to really plan out what you’re going to eat. After you’ve fed your body the junk food and consumed all the items that you normally don’t, your willpower might be a little weaker than normal, so if you don’t have a plan, you’re probably more likely to say yes when someone offers you that cupcake or agree to go out to that fast food joint for lunch. So before you give yourself that chance, make a plan! Make it something that you will look forward to. Remember how good you feel when you’re on track.
Make your plan clean
The day after a true splurge, or even a full-on food binge, especially when you’ve been eating healthy for a while, you may feel sick. You may feel super full or even hung over. eating clean is vital at this point! Eating clean will help your body recover and properly fuel you. Your body will feel better. Put those fruits and veggies to work! Get that lean protein into your body! Keep drinking that water! And if you’re like me, starting off your day with shakeology is the best way to jump start a day of clean eating!
Let it go!
No one is going to be perfect all the time. Even the most disciplined people we know still remember that once in a while, it’s totally okay and even encouraged to let go and have a little fun once in a while. We live in a world where there are temptations everywhere. If I expected you to avoid them all, 100% of the time, that would just be silly. Just because you slipped up one day doesn’t mean you can’t get back up and headed in the right direction. Let it go! Focus on the positive. Did you have fun when you were eating the “bad food?” Did you enjoy your company? Did you laugh? Did you smile? Did you not feel a single bit of regret until the night was over? If the answer is yes, then guess what, you’re normal!
Don’t think too much about how much you’ve missed or how you feel at the moment . Focus on the good and focus on how great you will feel once you give yourself atleast 15 minutes of a workout. It only takes about 10 minutes into a workout to start feeling great again. Cut yourself some slack because you’re a work in progress. Just don’t give up because it gets even harder the longer you wait . If you happen to need extra support or just someone to talk to, reach out to me. Id be happy to help out.