Have you seen this graphic/meme/tweet circulating social channels? As funny as it may be, it’s scary true – especially for those of us who are taking time off.
Wednesday feels like a Monday. It’s “normal” to be eating cookies for breakfast and going to the movies midweek. College football is on every day and weekend news anchors are filling in on a Thursday. Nothing is familiar or routine, and our bodies and minds are confused.
If you are feeling bloated, tired, cranky and suffering from brain fog, you’re not imagining these things. They are real. The “week between” is a real thing and can seriously mess with your wellness.
What Went Wrong…
First of all, you have likely spent the last 30 days burning the candle at both ends trying to get it all done before the holidays. You may have put workouts on hold and relied on take out or fast food as a dinner solution. Add in the extra holiday lunches, happy hours and cookie exchanges and your body has been processing a lot more food — mostly sugar — than it’s used to handling. It happens. To all of us. Pardon the seasonal pun but it’s like a snowball. The more you allow a habit to roll (eating out, not exercising), the bigger the issue it’s going to be come. And, when you finally realize it’s out of control, the snowball has run you over. The week in between can be a time to squash the snowball or a time to ignore it until it hits you in the face with an icy sting.
What Can You Do About it…
Don’t ride it out. You may not believe it but these five or six days can be a reset of your mindset and your habits. You won’t undo several months (or years) of unhealthy behaviors overnight but you can start feeling better, more energetic and healthier in as little as a week. And, it’s not going to require you to spend hours at the gym or starve yourself.
Check out my best tips for maximizing the week in between and getting BACK ON TRACK.
- Clean and Restock the Fridge. From a food safety standpoint, toss any properly stored leftovers from dinner after 48-72 hours. You’re sick of ham anyway. You can keep some things like veggies and make a healthy stir-fry. But get rid of anything from dinner that’s been in the fridge for more than two days. Out of sight, out of your diet! Restock with healthy foods – check out and print this clean eating grocery list.
- Hydrate Like it’s Your Job. Start with 1/2 your body weight in ounces of water. More if you workout or if you just want to flush out the bad stuff. Water isn’t just about quenching your thirst. It improves digestion (get it moving!), helps curb cravings and overeating, keeps your energy up and helps your skin look clearer and brighter. Use one of your holiday gift cards to get a fancy water bottle that keeps the stuff super cold and carry it with you everywhere!
- If You Eat It, Track it! Use a notebook or app but track your food. If you eat it, track it to stay aware of what and how much you are eating. That’s the first step in getting control of your nutrition. Without knowing what you’re eating, how can you change a habit? Go one step further and calculate the calories you need to maintain or lose weight and stick to that number for a week. You may be surprised how quickly you drop a few pounds when you are aware of what you’re eating.
- Bring the Exercise Back. If you have time off, this is the perfect time to start exercising again. If you are back to work, it’s a great time to play around with different times that a workout can work with your schedule. Unlike other trainers, I’m not recommending 60 minutes of hardcore exercise. If you’ve been off for a few months, ease into it. 20 minutes a day, 3-4 times per week. Walking is an amazing way to get back into an exercise habit. All you need are sneakers. You can calculate your optimal heart rate for calorie burning but here’s an easy way to tell if you’re working hard enough – can you easily carry on a conversation while you walk/run/exercise? If you can, you can amp up your output a bit. You should feel a little breathless to be gaining the fat-burning benefits.
- Accountability Counts. Don’t do this alone. Enlist a friend or neighbor who can help you get back on track and then hold each other accountable. Or, if you’re really ready to make a change and need more concentrated support, consider a trainer or coach to create the systems to hold you to your goals and help you through your challenges.
You Got This…
The week between can be filled with more busy-ness or it can be a quick reset of your habits and routine. It can set you up for a great New Year or it can make it even more difficult to change habits after the holidays have passed.
If all of this resonates with you but you still don’t know where to start or you’ve been off track for a long time, I invite you to check out my upcoming New Year’s program, the Little Black Dress Project.
The LBD Project is focused on whole-person wellness that helps you lose weight, reset unhealthy behaviors and rebuild confidence to take on 2019 and kick ass!
For a limited time, you can take $100 off with coupon code LBD100. Have questions or want to discuss? Let’s chat. Fill out this form and I’ll be in touch for call.
Enjoy the time off if you’re taking it and let’s get ready for an amazing 2019!