Getting back in shape after the summer holidays has never looked so doable thanks to these handy tips from health coach Beth Wright.
We were made for holidays! From Bali to Batam to Byron Bay, we’re all about less work and more play, especially when we get to sample different cuisines from around the globe. And while we try to get to the gym while we’re on vacay, it doesn’t always work out (between our sun sessions and our beach escapades). Luckily, Beth Wright is here to give us the scoop on getting back in shape after the summer holidays with no regrets.
Getting back on the health track after summer
We’ve all been there… the much anticipated summer holiday (the one we worked so hard to look bikini fabulous in) arrives and before we know it it turns into two weeks of decadence. Poolside cocktails, the nightly hotel buffet or the daily ice cream treat, and suddenly we’re home and a few kilos heavier than when we left. Never fear though, I’ve got all the tips you need for getting back in shape after the summer holidays. Let’s do this!
1. Don’t beat yourself up
Firsty, remember that holidays are the time to spend with family and loved ones, long dinners and sun downers… what’s done is done. Put it behind you and focus on what lies ahead instead, this way, you’re going to have a better chance at success.
2. Get back on track
By that I mean literally start to track again. It’s a simple and easy way to become more aware of food choices and you will find that you naturally select healthier, nutrient dense foods. A good free app for this is My Fitness Pal.
3. Don’t starve yourself
This is not a punishment and a quick fix isn’t the answer – low calories usually mean you won’t hit your macros (protein, fat and carbs) or your vitamin and mineral requirements. Aim for regular meals and choose a variety of foods to ensure you get all your nutrients.
Here’s a guide to healthy eating in Hong Kong.
4. Holidays are good for you
The extra sleep, reduced stress, and some well-deserved ‘you’ time hopefully means you return home in a really good place. You can get stuck into a healthy routine feeling refreshed & rejuvenated!
5. Make a plan of attack
Grab your diary and schedule your workouts. Write down your goals, a time-line and what you are realistically willing to do each week to meet them. Then, put them into your calendar. I find anything written down helps me focus, plus I love to tick things off. I usually make my longest lists on holiday, as I have time to think, plus I am super motivated to tick them off when I get back.
6. Plan meals ahead
Make a shopping list and go shopping for all your favourite healthy foods. Be sure to shop after you’ve eaten so you’re not tempted to throw in too many questionable snacks.
Or why not have groceries delivered right to your door to cut the queue?
7. Remove trigger foods
Go through cupboards and throw away anything that could derail you from your goal. If you take the problem out of the equation, you’re on the fast-track to success.
8. Get partners and family on-board
Tell your loved ones of your goals so that they become your support network rather than people who pull you off track. Encouragement is everything!
A massively underestimated tool which helps with water retention (ironically the more you drink, the less likely you are to retain water), water also helps stave feelings of hunger. In Hong Kong’s heat we need to seriously up the water in-take anyway, so be sure to always have a refillable bottle available.
10. Set a goal
If you are a goal orientated person, then set a goal – to fit into a dress or shirt, to do a trail race, a pull up, a new squat goal or a photo shoot. Pick something that motivates you to stay on track, and you’ll have a better chance of achieving it. Just make sure you do these in manageable chunks.