Damage Control: Getting back on track

You can never expect your journey to a healthier lifestyle to be perfect. Why? Because it’s a journey, not a destination. There’s no perfect way to do things, and occasionally something will cause you to slip up. Whether you’ve found yourself upset after an emotional binge, or just disappointed that you threw all your healthy habits out the door, these tips will help you get back on track.

1. Make a plan


Plan your meals and plan your workouts. Having a plan in place gives you the boost of confidence to move forward and allows you to focus on a healthy future instead of dwelling on a slip up. So, grab a notepad and write out each day of the week. List your workouts and incorporate rest days as well. Write down a rough idea of breakfasts, lunches, dinners and snacks. Make your grocery list and do some batch cooking to get you through the week. Pack your Shakeology for a simple meal replacement or snack, and get back on track.

2. Sweat it out
Speaking of workouts, exercise is a great way to increase your energy and lift your mood after a period of bingeing. Exercise produces endorphins, which naturally make you happier. At the same time, you’ll be sweating, which is another way your body detoxifies. Pick one of your favorite workouts and get to it!

3. Drink water


Water will help flush out your body and keep you hydrated as you go through your workouts. Carry a water bottle with you wherever you go and sip on it throughout the day. If you typically have sodas, tea and coffee, try to replace them with more water to get back on track. One of the best things you can do is drink fresh lemon water upon waking in the morning. Add the juice of 1 small lemon to fresh water and sip on it before breakfast. It helps your body detox and can improve digestion when you’ve overindulged.

4. Fill up on fruits and veggies
If you’ve had a little too much fat, salt and sugar, the best thing you can do is make the switch back to the good stuff ASAP. Fruits and vegetables are full of fiber, which will help with bloating and digestion. They’re also full of nutrients and water, both of which will help your body get rid of the bad while still taking in the good. Salads are a great way to load up on fruits and vegetables. Add quinoa, lentils, lean meat or salmon for some protein as well.

5. Let it go


You had a slip up and it’s over. Nothing positive will ever come from beating yourself up over it, so just don’t go there! Acknowledge that you aren’t happy with your choice and instead make another choice to get back on track. Plan ahead like we discussed in number 1 and go forward from there. Don’t look back.

6. Learn from it
Instead of holding onto the grief and disappointment, use it to your advantage. Take a look back at what might have caused your binge or slip up. Are you dealing with additional emotional stress? Were you on vacation and unsure how to navigate healthier choices away from home? Have you been eating enough to fuel you through workouts and everyday life? Have you been overdoing it in one area of your life? All of these things could lead to a binge, so check back in with yourself and see what the root cause is. You can keep a journal to help you learn from times like these.

Have you ever had a binge day or just fallen off the wagon? How did you recover? What did you learn from it?

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