Fighting the post-holiday fitness blues

Sep 11

Well, it’s that time of year again, it seems like every second person these days has either just come back from a holiday, or is just about to zip off to enjoy the last few days of the hot European/Balinese sun (and the tempting fiestas that come with) .Whether you’ve just come back from a trip big or small I think you can agree that the hardest thing about coming back isn’t that big stack of emails waiting for you in the office, or the pile of washing, but rather the dreaded thought of getting back into your regular fitness and nutrition routine. Let me tell you now, I hear you!Seeing as this is something I’ve recently experienced, I thought I’d start spreading the word on some tips that will help you get back into your fitness routine in no time!

1. Start at a lower intensity

Slowly ease back to your normal training routine by starting at a lower intensity and frequency in the first week depending on how often you usually train. For example, if you normally train five times per week, start with three times during your first week back. People are often too eager to get back in shape that they over train on the first day and are sore afterwards for a week. Don’t set yourself up for failure — begin with a maximum of 80% intensity and frequency in your first week and slowly progress.

2. Eat in moderation

Your stomach may have adjusted to the excessive amount of food and alcohol consumption in the last weeks of holiday indulgences. The increased appetite will cause your brain to think you need more food than usual. It can take a while for our bodies to adjust back to the normal, so be patient.

3. Have more frequent meals

Try to have five to six small meals throughout the day to allow your stomach to adjust to smaller food intake. This will result in less cravings for unhealthy foods and help you get back to your normal eating routine with ease.

4. Ease back into cardio training

For some of you it might be difficult to pick up running again right away, especially if you haven’t done anything during your vacation. Start out with 20 minutes of slow jogging for the first week. Then from the second week onwards, slowly switch to jogging for 30 minutes two or three times. In the third week you should be able to run at your normal pace and distance. For more tips on cardiovascular training, check out the running set below. This is the best way to get back into cardiovascular shape and should be combined with weight training.To help with your cardio training try this routine on your next run; start at a slow pace to really feel like you’re properly warm and ready for action.

Jog – 2 minutes
Sprint – 1 minute
Jog – 2 Minutes
Sprint – 2 minutes
Jog – 2 minutes
Sprint – 3 minutes
Jog – 2 minutes
Repeat - Aim to repeat this set twice, and start to build on it week to week until you’re comfortable.

5. Combine weight training with intervals

For those who prefer weight training or high intensity interval training (HIIT), you will love this routine and see results fast.Alternate between a 40 minute moderate intensity workout, a 40 minute intense workout and a rest day 2-3 times a week for 4 weeks. You’ll notice you’ll be as fit as a fiddle in no time.It might look like this:

Monday – Moderate workout which can be done on your own and should include plenty of body weight exercises
Tuesday – Intense workout done in the gym or outdoors with resistance moves. Best to do this work out with a buddy or in a group to give you that little extra push
Wednesday – Rest day which could include a long walk, yoga, pilates or a nice long stretch
Thursday – Moderate workout
Friday – Intensive workout
Saturday – Rest day
Sunday – Moderate OR Intensive workout

For a quick and simple HIIT workout, repeat these 3 moves for 15 minutes and see how many rounds you can get through (aim for 15!):

20 Air Squats
10 Push Ups
5 Chest to Floor Burpees

Remember to be kind to your body and try not to go ‘over the top’ with your training. A few gentle sessions first will give your body more time to get back into the swing of things. Your body will respond better to a gradual increase of physical exertion over punishing yourself with the same intensity you used to train. Instead of wishing you hadn’t had that last mojito, start slow and you’ll end up on top in no time.

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