POST- HOLS REBOOT
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.