How to bounceback after the holidays

nutrition wellness Dec 30, 2019

Heyyyyy girl heyyyy. Have you been eating your way through the holiday season? One too many hangovers? I get it. Been there myself, so today I'm giving you my top strategies for bouncing back from a vacation, business trip, sickness or anything that throws you off your normal nutrition and fitness game.

Get read to slay the new year with these strategies to feel amazing and produce aesthetic results in your body!

Lemon water

Start your morning with a warm cup of water with half a fresh squeezed lemon and a pinch of Himalayan pink sea salt. This will reset your digestion, hydrate you and energize you!

Get moving

If it's been a few days (okay, a month) since a high-intensity workout, a quick 20 minute aerobic session in the morning will improve your mood, sleep and energy after traveling. (Do it before eating.)

I like doing a super-simple and easy interval workout of 1 minute walk, 1 minute run. My goal is simple: get my body moving, heart rate up and breathe some fresh air.

You do not need to punish yourself with a brutal 60 minute session your first day back at it. Go for a walk, take a hot yoga class, do a light jog - just get moving.

Get outside

Start your morning outdoors and the nature will clear your mind, give you vitamin D and stretch your muscles after time off.

Eat low sugar breakfasts

An egg white scramble with veggies and a side of Ezekiel avocado toast is my go-to for a low-sugar, high protein, high veggie breakfast. 

Avoid white carbohydrates, sugars, juices, a lot of fruit, heavy foods like bacon or cheese - and in a few days your body (and digestion) will be humming.

Eat bounceback salad daily

Full of nutrients, delicious and fresh, this salad will make you feel fresh and light again.

  • 200 g kale

  • 1 beet shredded

  • 50 g shredded carrot

  • 1 Tbs. avocado or olive oil

  • 1 Tsp. apple cider vinegar

  • 1 lemon, juiced

  • Sprinkle of salt

Add kale, beets and carrots to a bowl. Add oil, lemon juice, vinegar and salt and massage the kale until dressing is fully absorbed. Stores well in fridge for 1-2 days.

Makes two-three servings.

Get back on your plan

If you track food, do not restrict your macros. Get back on your plan and eat the full amounts. This is not a time to restrict or undereat - use it to fuel your training and your body will respond thankfully. Overfeeding periods can actually lead to zero weight gain in metabolically healthy individuals. Banish guilt or morality about your food choices on vacation and just get back to working your goal.

Other tips:

  • Cut out all alcohol if you normally drink.
  • Cut all added sugars including honey, agave, maple syrup. Check your labels.
  • Push the intensity and weight in your workouts.
  • Sleep 8-9 hours per night.

Follow these tips for 5-7 days to notice a huge improvement to your energy, sleep and physique!

Need more help bouncing back? Apply to our squad for personalized coaching HERE.

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