5 ways to get back on track after the holiday weekend

The holiday weekend is over and now it is time to get back on track with your fitness goals.  With a weekend of patriotic celebration the food of choice for many is hot dogs, potato salad and corn on the cob.  Who doesn't love a good BBQ? Especially on the 4th of July.  Whether you have waited until now to begin working on your summer fitness goals or have taken a 5 day break for the holiday, it's time to refocus.  Here are 5 ways to help you get back on track:

  1. De-bloat: In response to your weekend eating your body may be a bloated.  You need to cut out any excess sodium from your diet to help you get rid of it.  Avoid soup, canned items and frozen food that may increase your bloating.  Be sure to drink an adequate amount of water to help you flush it all out.
  2. Avoid non-whole grain carbs: You most likely consumed a great deal of white carbs over the weekend.  Be sure to eat whole grain carbs.  Switch to a whole grain english muffin or pasta instead of the usual.  The fiber from the whole grains will help you feel full longer and help the process of moving things outside your body(if you know what I mean).  Also, carbs should be side items.  Fill up on veggies and lean proteins with whole grains as a side dish. In addition, I usually do not do carbs after 4pm if I'm trying to get back on my regular routine.
  3. Eat lots of veggies: Your body needs vitamins and minerals.  So grab those green leafy vegetables and eat up.  Spinach is a great veggie to eat.  Spinach is low in calories, high in antioxidants and full of vitamins and minerals such as;  iron, potassium, Vitamin  B6 and B12 and folate to name a few.  It is also a good source of fiber and contains Omega 3's.  This veggie packs a huge punch.
  4. Get in an extra workout: Rev up your metabolism and get that body moving.  It will help your body burn through any excess calories you consumed over the weekend.  Go a little more challenging on the weights and kick up that cardio.  Make it fun! Grab a friend and hit up a class like spinning at Go Cycle studios, run by the lake or hire a trainer for one session.  (You can contact me and I will fit you in).  The extra boost and change in routine will help motivate you to continue working on your goal.
  5. Stay positive: It's easy to fall into the cycle of "oh, I just ate bad so I already ruined it.  It doesn't matter what I eat now".  Don't do it.  Let it go, and start fresh.  Keep that mind positive and focused on the goal.  Everyone has a setback once in a while.  In the whole scheme of your goal, it will not matter if you stop and refocus.  Go out there and get the body you've always wanted.

Have a fun and fit day, Chicago.

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