 | Hey Team, In the throes of scorching temperatures, one holiday serves as a beacon of light in the dog days of summer: The Fourth of July. The weekend agenda is packed with friendly BBQ’s, beach visits and late nights as we all take a collective exhale, even if it’s just for a day or two. If you found yourself with a hot dog in one hand and a drink in the other, fear not, getting back on track doesn’t have to be a doomsday event. Here are 5 tips to snap back after a holiday weekend. - Chill: Take it easy on the emotion of guilt. Being hard on yourself about overindulging during a time spent with friends and loved ones won’t undo one too many cheeseburgers. Accept your actions, reflect on the banked memories, and trust in the discipline of your routine to bring you back to baseline.
- Eat Clean: Food leads from the front. No amount of cardio is going to make up for less than stellar choices in the kitchen. Start with fibrous veggies, lean proteins, and unprocessed carbs. If this is proving to be difficult after exiting the sugar plane, set a short-term intention. Start with one day, build to three days, and eventually five and seven days of focusing on foods that nourish rather than foods that deplete and inflame.
- Move: Doesn’t matter how or when, just move. Get out for a morning walk, grab an afternoon lift, or wind down with a sunset run. Some may need a more gradual lead back into the week with soft and gentle movements like outdoor walks in sunshine or yoga, and others would rather rip the band-aid off with sprint and heavy lifts. Intuitively listening to your body and what type of movement it craves is a sign of a seasoned athlete.
- Sauna: I love to jump in the sauna in the morning after a food-filled night. It accelerates the already-occurring detoxification process happening in your body and helps in eliminating waste. Jump into the heat daily for the first few days for ~20 minutes. Hydration is crucial both during the sauna visit and the hours after. This is a great first step to take before even addressing movement restoration.
- Hydrate: Water is your BFF- though this isn’t news to you. Slug back double the amount of your usual water intake to help digestion and waste removal. If you went heavy on sodium the night or days before, take inventory on how much your electrolytes contain prior to dumping them in. Chances are you’re likely good on sodium. Just add water.
In short? Never regret having fun, eat good food, move your body, hit the sauna, and drink plenty of water. Welcome back to the grind. ICYMI: The biggest sale of the season is still happening. Get 50% off all Signature™ supplements while supplies last. Until next time. 👋 | | | Danielle Bitts
VP of Brand, Bodybuilding.com |
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