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Back From Vacation!

By: Nazirah M. Jones, MS., CPT-NASM

Resetting your fitness goals after a vacation can be a refreshing way to get back on track. Here are some steps to help you restart effectively:

1. Assess Your Current Status

  • Reflect on Your Vacation: Consider how much you deviated from your regular fitness routine and diet. Understanding this will help you create a realistic plan.

  • Weigh Yourself: Check your weight, if that’s a metric you follow, and take note of any changes.

2. Set Realistic Goals

  • Short-term Goals: Start with achievable targets, such as working out three times a week or losing a pound a week.

  • Long-term Goals: Revisit your ultimate fitness goals and adjust timelines if necessary to accommodate your post-vacation reset.

3. Create a Plan

  • Workout Routine: Design a balanced routine that includes cardio, strength training, and flexibility exercises. Start with lighter workouts and gradually increase intensity.

  • Nutrition Plan: Get back to healthy eating by planning your meals, focusing on whole foods, and avoiding processed snacks.

4. Schedule Your Workouts

  • Consistency is Key: Plan your workouts at the same time each day to build a routine. Use a calendar or fitness app to keep track.

5. Start Slow

  • Ease into It: Begin with low-intensity exercises to avoid injury and burnout. Gradually increase the duration and intensity of your workouts.

6. Stay Hydrated

  • Water Intake: Make sure you’re drinking enough water, especially if your vacation included less hydration or more alcohol consumption.

7. Sleep Well

  • Rest and Recovery: Ensure you get adequate sleep to help your body recover and perform better during workouts.

8. Track Your Progress

  • Keep a Journal: Document your workouts, diet, and any changes in your body. Tracking progress can be motivating and help you stay accountable.

9. Seek Support

  • Workout Buddy: Partner up with a friend or join a fitness class to stay motivated and accountable.

  • Professional Guidance: Consider hiring a personal trainer or joining a fitness group for structured support.

10. Stay Positive

  • Mindset Matters: Be kind to yourself and stay positive. Understand that getting back on track is a process, and it’s okay to have ups and downs.

11. Celebrate Small Wins

  • Acknowledge Progress: Celebrate small achievements along the way to stay motivated and focused on your larger goals.


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