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Your Vacation Recovery Plan

Updated: Jul 21, 2022

You took a vacation, enjoyed some fun time off, and now you’re back. You ate, you drank and you probably got out of your exercise routine.

As you wake up on the morning after your vacation, perhaps your body feels puffy and bloated. Maybe your joints are achy. And perhaps your clothes feel tight.

Maybe you are feeling that way right now.

If so, here are 5 steps to recovering from your vacation and getting back on track with your health and fitness goals:

✅ Step One: Re-Focus

Your vacation happened and hopefully it was GREAT!

If you feel like you got off track with eating, drinking and/or exercise, it's okay. You’re back home so you can get back into your routine and that includes healthy eating and exercise. If you’re serious about your fitness goals, then your vacation from healthy living was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply refocus on your goals and your healthy routine.

✅ Step Two: Hydrate

While travel days can take on many forms, the end result is 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 flavor, add sliced fresh fruit, herbs or vegetables (cucumber and mint is refreshing) to your water, and pretend that you're at a spa.

✅ Step Three: Enjoy Clean Eating

For your first few days home, get extra healthy with your nutrition. Stick with whole, real foods like fresh fruits, LOTS of vegetables and lean proteins, instead of processed foods, carb heavy foods, junk food and treats. Healthy foods will help you to feel better fast and will curb cravings.

Try my Quick and Delish Stir Fry recipe– this is a wonderful, whole food dish.

✅ Step Four: Rest

As relaxing as vacation days can sometimes be, many people come home and feel exhausted. 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 when you're tired, so give your body a chance to rest.

Aim for getting a full 8 hours of sleep each night and get into the habit of a regular bedtime and wake time.

✅ Step Five: Exercise

It’s going to feel so good to sweat and get into a physical fitness habit after those vacation indulgences. So, put on your favorite workout clothes and get excited. When you start your first workout back, ease in slowly. Take the time to warm up thoroughly before, and stretch after your workout.

Need a workout or nutrition plan?

Or someone to guide you as you develop your new healthy lifestyle?

I can help you recover from your vacation and stay motivated as you improve your fitness and nutrition habits.

Simply call or email me today to set up a complimentary consultation. Together, we'll design a plan that will get you back on track fast.

I am excited to help you reach your health and fitness goals!


Rose Zahnn


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