POST- HOLS RE­BOOT

Townsville Bulletin - Townsville Eye - - Exercise - WITH NATALIA & BRIANNA O’TOOLE MINOMA FIT­NESS

We love hol­i­days! Who doesn’t? Trav­el­ling is at the top of our list of favourite things. We love to see, do, and taste as the lo­cals do from coun­tries around the world.

How­ever, some­times the dis­rup­tion to our nor­mal ex­er­cise, diet and sleep rou­tine can re­ally take its toll on our bod­ies and over­all health.

Don’t get us wrong: we still be­lieve the won­der­ful ex­pe­ri­ences that you gain through travel out­weigh the is­sue of ex­cess bag­gage upon re­turn (and I’m not re­fer­ring to our lug­gage).

If you read our pre­vi­ous col­umn fo­cus­ing on stay­ing on track while trav­el­ling, then you are al­ready one step ahead. But, if you have overindulged in food and al­co­hol and did lit­tle to no phys­i­cal ac­tiv­ity while trav­el­ling, then fol­low th­ese sim­ple steps to get­ting back on track:

• Do not pun­ish your­self. Un­for­tu­nately it doesn’t take much to feel a lit­tle softer and heav­ier, bloated and un­fit when trav­el­ling. But the good news is that it also doesn’t take too much time to feel bet­ter about your­self upon your re­turn. If you over­did it while trav­el­ling you may be tempted to go to ex­treme mea­sures to undo the dam­age. But the truth is few smart, rea­son­able ad­just­ments can get you back on track. Do not re­sort to ag­gres­sive di­et­ing and calo­rie re­stric­tion as this may pro­mote a “binge and re­strict” pat­tern which may or may not be ef­fec­tive in the short term but def­i­nitely detri­men­tal to your metabolism and re­la­tion­ship with food in the long run. Beat­ing your­self up about hav­ing to “burn off” what you ate with hours of car­dio, heav­ily re­stricted eat­ing, and neg­a­tive self­talk will do more dam­age than good.

• Don’t weigh your­self. You al­ready know you are a lit­tle bloated and heav­ier than usual, so why tor­ture your­self with a num­ber on the scales that will do noth­ing but put you in a neg­a­tive mind frame? Un­less you are get­ting full body scans un­der the guid­ance of a trainer, weigh­ing your­self re­ally is not help­ful.

• Get hy­drated. Some peo­ple don’t re­alise how de­hy­drated you can be­come when you are con­stantly out­doors sight­see­ing, trav­el­ling by air, and out of rou­tine. Of­ten times feel­ing of hunger, can ac­tu­ally be de­hy­dra­tion. Make a con­scious ef­fort to in­crease your wa­ter in­take, par­tic­u­larly on your first week back. Avoid juices, ar­ti­fi­cially sweet­ened drinks, al­co­hol and too much caf­feine, and stick to plain wa­ter.

• Kick­start your ex­er­cise rou­tine ASAP. Ei­ther get back to your reg­u­lar rou­tine or use this as an op­por­tu­nity to set new goals and start some­thing new. Re­mem­ber that de­pend­ing how long you have been out of ac­tion for, you will most likely have re­duced over­all fit­ness and strength on your re­turn, so ease your­self in.

• Be mind­ful with your eat­ing. With­out even know­ing it, it’s very easy to con­sume an ex­tra 500-1500 un­healthy calo­ries per day purely through por­tion sizes, lo­cal del­i­ca­cies and sweets, drinks and un­fa­mil­iar foods. Watch your por­tions, in­crease your nu­tri­ent rich-food in­take, de­crease pro­cessed food and drink in­take, avoid su­gar and in­crease your pro­tein.

• Re-es­tab­lish a healthy sleep rou­tine. Go to bed and wake up at the same time every day get­ting at least 7-8 hours’ sleep. A healthy sleep cy­cle plays a sig­nif­i­cant role in our over­all health, in­clud­ing weight, mood and en­ergy lev­els.

• Keen to try some­thing dif­fer­ent? Talk to a qual­i­fied di­eti­tian, doc­tor or per­sonal trainer, about the ben­e­fits of in­ter­mit­tent fast­ing.

Hol­i­days are with­out a doubt one of the best things any­one can do. It is the only thing you can buy that makes you richer (with ex­pe­ri­ence). With the help of our pre­vi­ous col­umn re­gard­ing trav­el­ling the healthy way, and now with th­ese tips about get­ting back into it, you are all set.

If like me, you have been re­cently trav­el­ling or are just in­ter­ested in com­mit­ting to a fun, mo­ti­vat­ing and friendly group train­ing chal­lenge, sign up now to our MINOMA five-week chal­lenge start­ing on the Novem­ber 20. Visit the MINOMA Fit­ness Face­book page for de­tails.

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