Been on holiday? Follow our 5 steps to get back on track

August 4th 2015

Posted by Kev Foley, personal trainer, Cardiff at 19:58

back on track

We help hundreds of men and women in Cardiff lose weight and inches. Our clients come to us all over Cardiff to lose weight, to improve their fitness, to get lean and to improve their health.

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 track after your trip.

Step One: Focus

Your holiday happened. You ate things from the “never eat these” list, you drank more than 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 holiday 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 flavour, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

Step Three: Cleanse

For your first few days home you need to be 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 meats, dairy, baked goods or alcohol.

Step Four: Rest

As relaxing as holidays 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 8 hours of sleep each night.

Step Five: Exercise

It’s time to sweat out all those holiday indulgences. So lace up your trainers and put on your favourite 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 holiday, but will help keep you motivated and going strong in the future.

If you haven’t been to our studio yet, now is the perfect time. 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.

Just click on the button below to get started.


Kev Foley is a personal trainer from Cardiff with over 13 years experience, helping over 700 people in Cardiff change their lives and achieve life long health and fitness results. Follow Boxfit on Twitter or find us on Facebook.