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How to Get Back On Track After a Binge

How to Get Back On Track After a Binge

Summer is my favourite time of year, but also the one that I think is sneakily the most challenging. There just aren’t enough weekends to do everything we want!

Whether I’m hanging out with friends and grabbing drinks on a patio, or headed up north for a cottage weekend, it seems like every second from now until September is booked. Ya feel me?!

While I love to throw on an itty bitty bikini and hop on the boat for a party, it can take some serious dedication and mental work when literally all summer events evolve around eating and drinking.

How to get back on track after a binge

I mean… if you think back to the last four weekends, how many of them included one too many drinks, seconds at the barbecue, or even a little ice cream sandwich to cool ya down.

Summer really has a way of shaking up your usual health and wellness routine…

So the question is: how do we still enjoy everything summer offers, but still stay on track with everything else?!

HOW TO GET BACK ON TRACK AFTER A BINGE

First of all, I think there are two sides to this: the mental and the physical.

Let’s start with mental:

DON’T CALL IT A CHEAT MEAL, CALL IT LIFE.

If you’re always thinking of the negative sides of enjoying life, well, you aren’t going to have a very good one.

The first thing you have to do is get rid of the damaging dialogue in your head. That includes:

– The words “bounce back” and “cheat meal”

– Restricting meals/calories Monday to Friday so you can binge Saturday and Sunday

– Trying to ‘detox’ with a juice cleanse

– Telling yourself your entire week is ruined because of one day/meal

Your strength and overall fitness wasn’t built in a day, so why would it be ruined?! If we keep telling ourselves these things, we enter a vicious circle of negativity.

How to Get Back On Track After a Binge

The only way to get out of it is to realize… it’s not cheating to open a bag of chips or have one too many cocktails. If you’re really enjoying your time, the company, the food, etc., then you’re just ENJOYING LIFE.

Yes, yes, I can hear it now. You’re saying, “Okay, okay, that’s all ideal, but Bev, I over-enjoyed and now I legit feel like I’m in a food coma.”

Don’t worry boo, I got you.

TAKE IT ONE MEAL/DAY AT A TIME

If your BFFFF gets married on a Friday night, do you tell yourself the weekend is a waste and you’d wait until Monday to get back on track?

I have a better idea. Start now.

After a little (or a lot) of bingeing, use your next possible opportunity to go back to your normal eating habits. If you CRUSHED some midnight poutine and went crazy on the dessert buffet, you can still eat a healthy breakfast the next morning. 

(BTW, I’m not saying don’t go for that hangover pho. The lesson here is that we don’t have to have an ALL or NOTHING approach to eating. It’s not either a weekend of being healthy or a weekend of bingeing. You can find #balance by taking it one meal at a time).

How to Get Back On Track After a Binge

Now let’s get to the physical things you can do to feel 100 after a little too much celebrating:

DRINK WATER

Ever wake up the day after a binge only to find your hair elastic on your wrist feels extra tight or your ring won’t come off? When we over-indulge, it’s typically on foods full of sugar and salt—the biggest cause of our bloating.

We want to flush all of that out and help get our body digesting everything we ate. Drinking lots of water is the best way to do this. Aim for at least 2-3 L and you should feel back to normal soon enough.

GET MOVING

If you filled up on a few things you don’t put in your body on a regular basis, you’re probably feeling it—food effects our mood and our energy levels. One way to stabilize these things is to get moving without stressing your body out more.

You may not want to, but I swear this is one of the best ways to bring you back to life. Just start to get your mind and body back on track with a simple 30-minute walk or yoga flow. This will put your body into a state of repair and have you ready to lift/HIIT/run tomorrow.

And next time:

CHOOSE YOUR BOOZE WISELY

Nothing says summer more than a beer on that pub patio, but if it’s something you’re doing a couple times a week, choose drinks with fewer calories, like spiked seltzers, low-sugar wine, or make a kombucha cocktail.

How to Get Back On Track After a Binge

AND, no matter what, always remember:

GIVE YOURSELF A BREAK

As much as summer lines itself up for a ton of cheat meal/binge-y celebrations, there are even more days where you’re getting out and enjoying everything else the season has to offer.

I know I personally work up a sweat these days way more than I do any other time of year.

Between throwing a football in the park, joining friends for a beach volleyball, riding my bike everywhere I go, I’m constantly amazed with how active I am without even getting in a proper workout.

Need a workout plan to help you get back on track? 30 Days To Fit will help you get from 0 to 100 in your fitness, motivation, diet, and MORE. Each day is divided so you develop strength all over, while learning how to take care of your body both in and out of the gym.This 30 day program gives you 22 gym workouts, 4 meal prep recipes, 4 wellness information sessions, as well as cool down & warm up routines. You also get access to an exclusive Facebook support group and daily challenges to stay on track.

CLICK HERE TO LEARN MORE ABOUT 30 DAYS TO FIT, AND GET STARTED ON YOUR BEST FITNESS JOURNEY!

Thoughts?! What are your sneaky summer workouts that don’t feel like workouts?

 


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