How to Get Back on Track After a Holiday or “Bad” Weekend

Georgette Uncategorized Leave a Comment

You may have come into this holiday season with the best intentions. You were going to enjoy yourself on Thanksgiving day and get right back on track to eating well and working towards your goals.

Then…you realized there were so many leftovers you’d hate to go to waste, or your friends invited you out for a night of drinking and dancing, or your grandma insisted on having everyone over.

Whatever the case may be, you might find it really hard to get back into a good groove.

Let me preface by saying this: it’s fine.

If you let things get a little out of hand, then guess what? You’re normal. And certainly not the only one. But take solace in the fact that nothing that happened to your weight, body composition, or performance won’t be fixed by simply dialing it back in.

Before we start: this is what I don’t mean by dialing it back in:
⚡️ Restricting your calories for the foreseeable future
⚡️ Doing a weird juice cleanse
⚡️ Punishing yourself with a really hard workout or a stupid amount of cardio
⚡️ Taking a fat burner pill or doing a wrap or hopping on some fad diet or whatever other weird thing people do these days to lose drop some lbs.


⚡️ Don’t bring home leftovers

Listen, no one loves cold leftovers for breakfast more than me but if you’re trying to get a fresh start on your nutrition, you’re better off not even taking them home. So, if you hit up a Friendsgiving this weekend, tell Susan that you politely decline a tray of her sweet potato casserole.

⚡️ Create an action plan and intentions

Sit down and think about your week. Maybe you had a rough weekend but know that things will be status quo this week. Great! Let’s pick a day to prepare ourselves for a successful week. Write a grocery list, shop, and meal prep so you’re all set to get back on track. You’re going to have to eat anyway, so you might as well prepare to eat for your goals. Figure out what makes the most sense for you and your schedule and just get it done.

⚡️ Pre-log your food

This is personally the most helpful strategy for me to get back on track. After a few days of just eating whatever I want, it becomes a slippery slope. So, before bed, I’ll open up my phone and pre-enter all the things I’m planning to eat the day after in MyFitnessPal. I’ll adjust portions to make everything hit my macro goals. Now, I have a blueprint for the next day and all I have to do is follow it. It’s a great strategy to make getting back on track as easy as possible.

⚡️ Don’t make meal prep a thing…

Meal prep can be as simple or as complicated as you want to make it, but there’s no denying that being prepared with food that works towards your goals is a major precursor to being able to get back into the swing of things.

⚡️ Skip the gimmicks

Feeling a little heavy? Gut health not up to par? Skip the detox, laxatives, or weird tea. The body is actually very good at detoxing itself but you can give it a little support by:

  • Catching up on some sleep.
  • Drinking at least half your bodyweight in ounces of water.
  • Eat lots of veggies, aiming for 25g+ of fiber if you’re a girl, and 35g+ if you’re a guy.
  • Get in a workout. If you’re not up for a workout, try to get in 10k steps a day to just get your body moving.

Case in point: our bodies are pretty awesome at dealing with all the crap we put it through. So, have a bad week (or two) with your nutrition and lifestyle choices? Not a big deal. Just give your body what it needs to swing things back into equilibrium and you’ll be feeling like your best self again sooner than you think.

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