My DMs are always flooded with questions on how to “bounce back” or how to get back on the “right track” with your routine after taking time off. Look, I think we’ve all been there at some point in our lives. You’ve taken some time off and then it’s become a habit not to train or eat healthy foods as much as you previously did.
Bridger and I JUST got home from our honeymoon — we were away for nearly 3 weeks and we seriously loved every minute of it. We both are workaholics and just busy in general, so the time away really helped us enjoy each other and actually relax. We came back feeling so rejuvenated.
First, I want to emphasize how important it is to rest and enjoy your time away from your routine. Not only does it give your mind a break, more importantly, it gives your body a break to rest, recover and build. I personally enjoy working out on vacation for a few reasons — I love training in new spaces because it gives me major inspo, and it’s also a time that feels like my own personal therapy. I definitely don’t train EVERY day of vacation, but I always try to keep it a part of my life because training gives me energy and clears my mind. It genuinely makes me happy!
As far as bouncing back, the reality is, it can be hard to get back in routine. Sometimes it can be nice to give yourself a day or two after getting back from vacation to adjust to the time zone, rest/catch up on any sleep, and really just allow yourself to readjust to normal life without forcing it. Some of my routine/tips for re-entering real life, including your training routine below!
GIVE YOURSELF A DAY.. or two.
Have you ever heard the phrase “I need a vacation from my vacation?” No matter how long you go away for, coming home can be hard and often I find myself wanting extra days to unwind. For example, going back to work on a Monday after coming home on a Sunday always feels so unfair. If possible, book your travel to come home a day before you actually need to be home. Come home on a Saturday and use Sunday as a total “unwind” day in which you only unpack and chill and get your mind/life ready for the week. If that’s not possible (or you just need all the days of vacation you can get!) set yourself up for an easy Monday, like prepping a healthy meal for example, but also be kind to yourself and just chill!
DO YOUR FAVORITE THINGS.
You guys know that cooking is a passion of mine, so I always come home from a trip ready to get back into the kitchen. One easy way to get back into routine (and remind yourself why you love every-day life lol) is to make your favorite meal! My go-to, super easy weeknight fav is my Spicy Sausage Pepper Skillet. I make this so often that I crave it while we’re away, so coming home and whipping this up makes me happy. Not to mention it’s SO quick and cleanup is minimal. Baby steps!!! P.s. order groceries ahead of time so they’re delivered right when you get home to master getting back into your routine!
SCHEDULE IN YOUR WORKOUTS.
I know I say this all the time, but I’m telling you, physically making an appointment in your calendar or phone and setting reminders will help you actually set aside time to train! See where there’s a block in your schedule like before work/school, at lunch, on the way home from your day, etc. and pencil it in. Go in with a plan so you can get in and out quickly! Are you the type of person who likes working out in class settings or needs a workout written out in front of them? I got you covered! Check out my IGTV for all my Live workouts that range from 20 minutes to 50 minutes. Or, snag any of my training guides HERE.
KEEP EXERCISE LIGHT AND FUN.
If scheduling it in or getting right back into training seems a bit overwhelming, rather than forcing yourself back into your normal training schedule, prep your mind and body for what’s to come by enjoying long walks or just a bit of stretching and foam rolling. This would also be a great time to try out a new workout studio or workout with a friend — anything that will feel fun is perfect, because it won’t feel like a chore.
GET BACK INTO A GOOD SLEEP PATTERN.
If you’re coming back from a different time zone or simply didn’t get enough sleep while you were away, be diligent about going to bed at a reasonable hour and get QUALITY SLEEP! I have a blog on sleep you should check out, because it is not only important to make sure we feel our best, but to restore energy so you CAN workout when you’re ready.
JUST DO IT.
If even after a few days of being home you’re still dragging your feet to jump back into your training routine, it might be time to just bite the bullet. Schedule a workout at a gym/studio, set your workout outfit out in advance, make a new workout playlist to get you in the spirit, and just do it! The hardest part will be showing up and getting started. Once the endorphins start flowing, you’ll remember why you love/need to move your body. But still, ease into it! Don’t expect to come back to 6 full-on workouts your first week — try just 2-3 training sessions, a few walks, and lots of stretching + foam rolling.
Hopefully this helps! Try to remember WHY you train in the first place — the endorphins are a good reminder but dig deep and try to go back to your core values around exercise. You’ll be back in no time, but in the meantime, be kind to yourself and take little steps!!!