It’s Monday morning and while I did not go on vacation this past week, I was blessed with a visit from a good friend and her two boys. This year I am teaching summer school in the morning, followed by a short lunch period at home and off to workout with my trainer in the afternoon. This schedule is not conducive to spending time with guests, so I took a hiatus from working out Thursday, Friday, and Saturday (Sunday is a rest day anyway).

After a fun extended weekend of friends, family, and fellowship, it is time to face….MONDAY. I sit here tired and my body is regretting some of the more decadent food choices of the weekend. I won’t lie, the last thing I want to do is workout. I know it will feel more challenging and tiring than just last week, but that is on me and some of the decisions that I made.

This has me thinking of how hard it is to come back to a workout and/or eating plan after a relaxing vacation. Throughout the next couple summer months, many of you may be looking forward to a vacation, my family included.

I like to think of vacations as a slippery slope. No matter my good intentions, somewhere along the way I will be faced with food and activity choices that might not exist is day to day living. Usually my vacations include a warm climate, sweet desserts, and lots of sleep. While this may rejuvenate the soul, it does not do the same for workout and/or healthy eating goals. So, I put together the top five tips for jumping back into a workout plan after vacation.

1) Fuel your body

Whether we like to think about it or not, our bodies are machines that run better when they are fueled with whole foods. My first car was a 1988 Ford Tempo that I started driving in 2002 and my father told me to always put premium or hi-test fuel in the car to keep her running. Same thing with our bodies, if you put processed junkie fuel in our body then that is how you will feel and your performance during your workouts will suffer. So think of fruits, veggies, whole grains, eggs, fish, chicken, nuts/seeds and avocados as the hi-test fuel for your body and treat yourself to something delicious. (Check out my post on 3 Things Your Workout Needs for my protein powder recommendations)

2) Do a workout that you love

I will not get much of a choice on this today, but my fingers are crossed that today is a heavy lifting day. If you design your own workouts, choose a workout that is challenging, but enjoyable. You are more likely to get fired up for a workout that you normally enjoy, rather than tackling something that you don’t enjoy as much. The biggest hurdle from coming back from vacation is getting motivated to get moving. If one of your favorite workouts is waiting for you, you will be more successful in getting that workout in and not procrastinating. If you work with a trainer, plan together before your trip so you can be excited about your first post-vacay workout.

3) Go hard

Another anecdote from my father was if you are going to do a task, do it right the first time. My translation is the adage “go hard or go home”. Once you set foot in the gym, weight room, track, trail, pool or wherever you are working out, go hard! What is the point of being there if you are going to moan and sulk that vacation is over and you have to workout. Your gym family for sure does not need that kind of negativity. I like to think to myself when I am feeling that way, “suck it up buttercup” and go hard. The amazing motivational speaker Eric Thomas once said,

“Look, don’t cry to give up! Cry to keep going!!

Don’t cry to quit!

You already in pain, You already hurt!

Get a reward from it!

4) Rehydrate

I don’t know about you, but when I am on vacation, I find that I don’t drink as much water or even fluids as I normally do. Not only are we probably not drinking enough water, but what we are drinking is drying us out. Think about it, if you drink, soda, tea, coffee, or have an adult beverage, all of these are diuretics that will leave you dehydrated in a jiffy. Hopefully, you remembered this and tried to drink water on vacation, but if not, it is vital to start rehydrating right away. Drink water, water, and more water. Weigh yourself before your first post-vacation workout (even if you don’t want to see the number). Then weigh yourself after, subtract the difference and drink that amount of water in ounces. Rehydration takes a little time, therefore, it is important to track and be diligent in your water intake the first few days after vacation. (I am more specific in my hydration bottle recommendations in my post 3 Things Your Workout Needs)

5) Reflect

I feel that this might be the most important tip that I will give you today, but one that many people miss. As human beings, we are always full of emotions and understandably there will be some level of let down, disappointment, or sadness over the vacation experience ending. A lot of the time we can bring these emotions in the gym with us. If you do not keep a journal, consider it. I don’t mean an electronic journal, but a smell the paper, feel the pen in your hand kind of journal. Be honest in it, its ok to admit that your workout stank and you would rather be back on the beach. Hopefully, by connecting with yourself and your emotions, it will stop you from eating your feelings or blaming your workout for your poor mood. To be honest, the art of journaling can take some time, but you are always worth the investment in yourself (especially if you are on a crazy rollercoaster journey like me).

I love these journals because they meet my needs on quality, price, and lasts awhile.

**Update** I saved my iced coffee with almond milk for a post-workout treat.

Question for the readers: What is your favorite post-workout treat? Feel free to comment below.