Post-Vacation Blues

Did you get off-track with your fitness goals during your summer vacation … and haven’t been able to get back in the groove?

This is very common, and I want you to know that you’re not alone.

Maybe you went a bit overboard on your vacation and added a few unwanted pounds.

What can we do to hit the reset button? What can you do to get a fresh start, get back into a routine and make some of that unwanted weight disappear?

Well, if you’re my kind of client, let’s start with what you don’t want.

Hours of endless cardio, extreme workouts, and starvation diets.

What most of my best clients really wanted when they started training with me was a simple, sustainable program based on gaining strength, improving flexibility, and avoiding pain. It turns out, once they learned these secrets, it was pretty much all they needed to look and feel better in their clothes, regain their confidence and motivation, and lose the negative mindset that held them back in the past.

Here’s a cheat sheet that may help you put the vacation blues in the rear-view mirror:

Focus on Strength Training. The stronger you get and the more lean mass you add, the more fat you burn. I’ve been saying that for years, but now there’s scientific evidence that backs it up. Focus on getting stronger. Not only will you burn more fat, but you’ll also be less susceptible to injuries.

Eat Enough Protein. Consuming the proper amount of lean protein keeps you feeling fuller for a longer period of time between meals, and protein also requires more energy (i.e. calories) for the body to process and absorb it. The easiest way to measure is to use your hand to determine your protein portions. For men, 2 palm-sized servings of protein per meal; for women, 1 palm-sized portion. And don’t try to cram 50 grams of protein into one meal. Your body can only digest and absorb protein a little at a time, so it needs a steady supply throughout the day.

Stop Starving Yourself: “Move more and eat less” isn’t always the answer. Many people get stuck in the cardio trap, spending hours on the treadmill and eating as little as possible. Then, they wonder why their muscle mass has disappeared and they feel tired and hungry all the time. To perform at its best, your body needs fuel … protein, veggies, unprocessed carbs and healthy fats. Discover how you can subtract unwanted fat by adding necessary nutrients to your diet.

So there’s a quick guide to a few simple things you can start doing today to make those lingering vacation pounds go away. Which one seems the most doable to you?