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Getting Back On Track

So you took a break from your fitness routine. You ate, you drank, you relaxed, and ate some more.

Well, now it’s time to face the music.

As you look in the mirror after a period of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now.

Here’s how to get you back on the fitness fast track.

1) Find Your Focus
It happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.

Draw a line in the sand. You’re back now so the bad eating stops now.

If you’re serious about your fitness goals, then the past few weeks were the exception and not the rule. Don’t beat yourself up for letting loose. Simply get back up, dust yourself off and get focused.

2) Get Hydrated
While vacation can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout the day. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

3) Cleanse Your System
For your first few days getting back on track, I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables, and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.

4) Get Some Rest
As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.
Aim for getting a full 8 hours of sleep each night.

5) Jump Back Into Your Exercise Routine
It’s time to sweat out all those indulgences. So lace up your shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.

I have just the exercise plan for you – one that will not only help you recover from your summer but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.

Holiday Tips from APT

Tips for a Healthy Holiday Season from Coach Greg Drab

The holidays are in full force and so far you’ve been lucky and the viruses circling the block and your house have missed you. What can you do to keep healthy and end the year on a high note?

Here are a few tips for you:

  • Wash your hands – this is a no-brainer! Keep those hands free of germs by washing whenever you come into contact with an infected person and especially before eating.
  • Stay in control of stress – I know the holidays can really bring a person to the brink, but take a few moments to yourself throughout the day to just … breathe. Stay calm, it’ll all be over soon!
  • Sleep! – You’d be surprised how much the amount and quality of sleep you get can affect your well-being.  Make sure you’re getting to bed at a decent time and getting solid sleep.
  • Keep your cooking surfaces clean – wipe down all prep areas with antibacterial products prior to and after use.
  • Do not drink and drive – if you will be imbibing, make sure you have a designated driver to get you both home safely.
  • Stay active – if you can’t make it into the gym, take a walk around the block with your pets, take your kids to the park, walk around the mall if you’re up for that sort of thing. Just keep your body moving – it’ll help with the stress as well.
  • Eat as healthy as you can – Eat those veggies and fruits and keep a pack of almonds in your pocket for the times you’re looking for a snack.

With these tips, you’re giving yourself the best advantage to stay healthy through the holidays.