How to Bounce Back
After three trips, surgery and a sinus infection in 6 weeks, my body was feeling a little off kilter. I'm going to give you my top strategies for bouncing back from a vacation, business trip, sickness or anything that throws you off your normal nutrition and fitness game.
Follow these strategies for 5-7 days to feel amazing and produce results again.
If it's been a few days (okay, a week) since a high-intensity workout or you're just getting off the plane, a quick 20 minute aerobic session will improve your mood, sleep and energy after traveling.
I like doing a super-simple and easy interval workout of 1 minute walk, 1 minute run. My goal is simple: get my body moving, heart rate up and breathe some fresh air.
You do not need to punish yourself with a brutal 60 minute session your first day back at it. Go for a walk, ride your bike, do a light jog - just get moving.
Start your morning with a warm cup of water with half a fresh squeezed lemon and a pinch of Himalayan pink sea salt.
Taking some time to start your morning out of doors in nature will clear your mind, give you vitamin D and stretch your muscles after traveling.
Eat low sugar breakfasts
An egg white scramble with veggies and a side of Ezekiel avocado toast is my go-to for a low-sugar, high protein, high veggie breakfast. Can't go wrong with this one.
Avoid white carbohydrates, sugars, juices, a lot of fruit, heavy foods like bacon or cheese - and in a few days your body (and digestion) will be humming.
The Bounceback Salad
Full of nutrients, delicious and fresh, this salad will make you feel fresh and light again.
- 200 g kale
- 1 beet shredded
- 50 g shredded carrot
- 1 Tbs. avocado or olive oil
- 1 Tsp. apple cider vinegar
- 1 lemon, juiced
- Sprinkle of salt
Add kale, beets and carrots to a bowl. Add oil, lemon juice, vinegar and salt and massage the kale until dressing is fully absorbed. Stores well in fridge for 1-2 days.
Makes two-three servings.
Get back on your plan.
If you are a client, do not restrict your macros. Get back on your plan and eat the full amounts. This is not a time to restrict or undereat - use it to fuel your training and your body will respond thankfully. Overfeeding periods can actually lead to zero weight gain in metabolically healthy individuals. Banish guilt or morality about your food choices on vacation and just get back to working your goal.
Cut out all alcohol if you normally drink.
Cut all added sugars including honey, agave, maple syrup. Check your labels.
Push the intensity and weight in your workouts.
Sleep 8-9 hours per night.