Hitting The “Reset” Button

After a week on vacation, an extended weekend trip, a holiday, or just a weekend “off track”, it can be so hard to get back to a normal diet. Learning how to jump back on the wagon after falling off for a few days, a week, or even a month, is critical to maintaining a healthy lifestyle for the long term.

I have many, many, many Mondays where I have to hit the “reset” button and get back to the world of fruits, veggies, whole grains, etc. Not to mention finding my way back to the gym. We all do, but learning how to say it’s a new week, and a new opportunity for me to give it 100%, instead of, I’ve lost all progress, I’m back at square one, I might as well forget it and give up, is the most important advice I could give anyone. Mindset is everything when it comes to making a change, and if you practice the above phrase enough times, I promise you’ll get there. 

Today I’m sharing my tips and tricks that help me get back on track after a period of “falling off” for a little bit. It’s hard for me to even call it “falling off” , because I feel like that carries such a negative connotation. To me, they’re better named “grace periods”. Periods of time when you eat and drink things you normally wouldn’t, and you’re not as active as you should be or usually are – those are also called times of balance and flexibility. Or even better known as, life! Your body needs a couple of days here and there to reset; these periods of time are also crucial for your mental sanity!

If you think you’re going to be able to go through life without having periods of time when you can eat whatever the heck you want and not set foot in a gym, you will not be successful for very long, and here’s a secret – those are the people who are unsuccessful the quickest. Always having to say no to things you enjoy is not a lifestyle, it’s a death sentence when it comes to learning how to change your eating habits. Am I saying you should have a week long grace period every single month? No, I wish it were that simple. But a weekend here and there, that’s health – mental and physical.

On to the good stuff, my tips on how to “reset” and start your week on a good note.

  • Do. Not. Be. Hard. On. Yourself.
    • If you’re going to throw in the towel after one weekend, vacation, holiday, whatever it is, DON’T. If I did that, I wouldn’t be here today writing this blog, and I surely would’ve been done with this lifestyle one thousand times over again. No one is perfect, so don’t waste energy on beating yourself up, use that energy to get back to on track.
  • Short term goals are key
    • If you hit the reset button on Monday and tell yourself you’re going to be perfect with your diet and exercise for the rest of the month, year, your life, whatever crazy long term promise you’re making to yourself, stop right there. Short term goals are key to success. Instead of telling yourself you’re going to be perfect for the rest of the month, tell yourself you’re going to give it all you have for today. Sounds crazy right, just today? Yes, one day at a time.
  • It should be automatic, like clockwork.
    • When  you wake up on Monday morning, there are no lingering ifs, ands, or buts about it. It’s a new week and you’re starting over. You’re going back to eating how you should, and you’re getting back to your normal workout routine. Monday isn’t a transition-from-the-weekend day, it’s the first day back on track.
  • Hydration, Hydration, Hydration
    • If you’ve just had a “grace period”, I’m going to assume you weren’t on your hydration game. You may have been drinking, but I doubt it was water and I doubt it was enough! When you hit the reset button, that means committing to 64 oz of water, at least. Make it your goal for the week to drink at least 64 oz of water or more per day. Water is vital in flushing out excess toxins and salt, and it also helps with fatigue, digestion, etc. I could go on and on about the benefits of water. You’ll look and feel so much better if you’re drinking tons of water, so go for 64 oz or more!
  • Eat your veggies!
    • During a grace period, veggies fall to the very bottom of my list of things I’m making sure to get enough of. I’m allllllll about the carbs. That means, when Monday rolls around, I make it a priority to eat my 5 daily servings of veggies -one at every meal, and two for snacks. They’re full of fiber so you’re going to be full, and they’re going to help you get rid of all the not-so-great stuff you ate, if you know what I mean.
  • Grocery Shop + Meal Prep
    • Sunday evening, or the night before your “reset”, grocery shop. Fill your fridge and your pantry with healthy options so that you can wake up on Monday and be encouraged by what you see, not weighed down by looking at an empty fridge, or one full of things you shouldn’t have. Buy the things you need to meal prep, and do it! Spend two hours prepping your entire week’s worth of food so you don’t have to put one ounce of thought into what you’re going to be eating for all your meals.
  • Plan your workouts for the week
    • I don’t just mean tell yourself what days you’re going to go, I mean write them down. I use a daily planner and I schedule my workouts in my planner just like anything else I schedule during my day. I write down the time, and exactly what I’m doing. That way, I can schedule other things around it and I know without a doubt I’m going to have time for it. Writing down what exactly I’m going to do also helps with the excuse I can’t think of anything to do today, I’m not going to go. Here’s what my planner might look like:
      • Monday @ 5:00am – Cardio + Back/Biceps
      • Tuesday @ 6:30pm – Cardio + Shoulders
      • Wednesday @ 6:00pm – Cardio + Legs
      • Thursday @ 6:30pm – Cardio + Triceps
      • Friday @ 5:00 am – Cardio + Shoulders/Chest
      • Saturday @ 10:00am – Cardio + Legs
      • Sunday: Rest day!
  • Make sure you get your protein in
    • During my grace periods, I focus on eating the good stuff, and the good stuff tends to have a lot of carbs, a lot of fat, and very little protein. When I’m hitting the reset button, I’m committing myself to being back on my protein game for the day. Your body needs protein for so many reasons, but besides everything it does for you, most importantly it keeps you full and your cravings in check! Make sure you’re getting protein in some way, with all of your meals.

As always, thank you for reading! If you’re someone that’s hitting the reset button today, know that I’m right there with you! I had a week of vacation last week, and a weekend full of a whole lotta celebratin’ this past weekend – which included a lot of dips, alcohol, cheese, dessert, you name it! Remember, don’t think of it as “falling off the wagon” – you let yourself live a little bit, and now it’s time to refuel your tank with the good stuff! Have a great rest of your week!



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