10

August

Struggling To Feel Good, Post-Holiday? Get Back on Track Quickly With These 5 Simple Steps

You head off on holidays, have a great time, let your hair down, come back and feel sluggish, fed up and uncomfortable in your clothes. Does this sound familiar? If yes, well lets break that cycle.

As women, we tend to be very, very hard on ourselves. So it makes sense that when we come back from our holidays, a few pounds up and not feeling as fit, that we start to beat ourselves up. But if you can’t indulge on holidays and let loose, when can you.  Rather than beat yourself up, a better idea would be to enjoy yourself, come home, make a health plan and execute that plan without emotion.

Most women post-holiday have similar goals. You want to:

Fit great in your clothes;

Get back to good sleep:

Get back to feeling fit and healthy:

Feel really good:

Have lots of energy.

So based on those goals, here are 5 simple steps to get you achieving those goals quickly.

  1. Map out a workout plan. The times and days you’re going to workout for one month ahead.
  2. Plan your food for the week. Your breakfasts, lunches, dinners and healthy snacks. When you make dinner, make enough for two or three nights and freeze the rest.
  3. Drink 2 litres of water every day.
  4. Get to bed at 10:30pm latest, even if you can’t get to sleep
  5. Get lots of fresh air. Little pockets of time during the day, or long walks.

Once you hit 30, definitely 40, you need to be doing resistance training. You’ll re-build the lean muscle mass you naturally lose, which will get your metabolism high and you’ll burn lots of calories at rest. Interval training is also brilliant for burning fat efficiently and for a high metabolism. If you do a mix of this, for 30 minutes, 3-5 times per week you will feel great and GET RESULTS. Working out is great but isn’t it so much better if you actually get results from the workouts you do? So be efficient in your training and do the right kind of stuff. Lift weights, do cardio, do HIIT and work on your core.

On to the food. Lots of fresh fruit and vegetables. Less meat, lots of protein, a little less starchy carbs and you will feel so good. Don’t get tempted to leave out any food group and quit the mid-week sugar and alcohol. Eat regularly and enjoy your meals.

You can download recipes, my 7 day workout series and my 30 day Fast-Track to #FEELGOOD Program in the free tools section of my website here

Jessica Cooke X

About the author 

Jessica Cooke

I love drinking coffee, and my favourite thing in life (apart from my family) is to empower women to lead fitter, healthier and happier lives. (oh, and also I love playing with my two Miniature Schnauzers, Buster and Ozzy)

I’ve coached more than 6,140 women over 14 years to lead fitter, healthier and happier lives.

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