GETTING BACK INTO TRAINING AFTER A HOLIDAY OR TIME OFF
Taking a break from your usual fitness routine is completely normal. Whether it’s a holiday, a work trip, or just a busy period of life, there are times when we all step away from our training and nutrition. The problem, however, often comes when it's time to get back into the swing of things. Returning to training after a holiday or time off can feel daunting, especially if you've fallen off track with your fitness goals or nutrition.
The good news is, you don’t have to overcomplicate your comeback. With the right approach, getting back into training after a break can be smooth, realistic, and stress-free. Here are some strategies to help you make that transition and get back on track in a way that feels sustainable and motivating.
Start Sooner Rather Than Later
The longer you put off returning to the gym or eating well, the more challenging it becomes — both physically and mentally. It’s easy to fall into the trap of thinking you need to wait for the "perfect time" to start again, like waiting until Monday or after the weekend. However, the best thing you can do is get started as soon as possible.
Procrastination can lead to unnecessary stress and guilt, which can keep you from getting back into a productive routine. So, don't overthink it — just take action. Even if it’s a short session, it's better than nothing.
Practical Tip:
As soon as you return from your time off, schedule your first session within 24 hours. It doesn’t have to be a long or intense workout. Even a 20-minute session or a brisk walk can help you get back into the flow. The key is to move your body and build momentum.
Ease Into It with "Chill" Sessions
It’s common to feel eager to jump back into intense workouts after a break, but this can actually lead to overtraining or injury. Your body needs time to readjust to regular training, and you want to set yourself up for success without overwhelming yourself in the early stages.
Rather than pushing yourself to lift heavy or do high-intensity training right away, ease back in with lighter sessions. Aim for less intensity and shorter workouts to give your body a chance to adapt again.
Practical Tip:
Start with full-body workouts or an upper/lower split at 70% effort. Think of these sessions as "reset" workouts — the goal is to reconnect with your body, focus on movement quality, and gradually rebuild your strength and endurance. You can include mobility exercises and functional movements to help re-establish your range of motion and avoid injury.
A great way to approach these first few workouts is by keeping the intensity moderate and paying attention to how your body feels. Use these early sessions to rebuild your confidence in movement and form before progressing to more challenging workouts.
Don’t Overcompensate with Diet
When it comes to nutrition after time off, many people are tempted to go into full “recovery mode” by drastically cutting calories or opting for super clean meals. However, this can backfire. Not only will it leave you feeling deprived, but it also isn’t a sustainable approach. The goal is to return to your regular habits and give your body time to balance out naturally.
The idea of “making up” for the foods you ate on holiday with extreme calorie cutting can lead to an unhealthy mindset and may even cause you to overeat later. Instead, gradually return to your usual eating habits.
Practical Tip:
Start by returning to your normal protein-rich meals and prioritizing hydration. Focus on eating whole, nutrient-dense foods and avoid cleanses or extreme diets. Your body knows how to find balance if you give it the right support. Avoid skipping meals, and don’t feel like you have to “punish” yourself for indulging during your time off. The focus should be on consistency, not drastic restrictions.
Zoom Out — Consistency Over Time Matters Most
It’s important to remember that a week or two off doesn’t erase the progress you’ve made. In fact, your body is resilient, and with just a little time and consistency, you can get back to where you were (or even surpass it) in no time.
If you’ve been consistent for months before your break, your progress is still there, and it’s just waiting for you to tap back into it. It’s easy to feel like you’ve lost everything when you’ve had time off, but that’s simply not the case. Instead of focusing on the gap in your routine, focus on getting back to your habits and continuing forward.
Practical Tip:
Instead of dwelling on what you missed, focus on the next few steps. Think about your next three workouts and your next few meals — focus on consistency, not perfection. Reflect on the habits that worked well before your time off and start re-establishing them one by one. Remember, progress is not always linear. What matters is showing up and putting in the work, day after day.
Another key to regaining consistency is to plan ahead. Set yourself up for success by scheduling your week, prepping your meals, and getting back to your regular gym schedule. The quicker you return to a sense of normalcy, the better you’ll feel and the more motivated you’ll be.
Set Realistic Goals and Expectations
It’s easy to set high expectations for yourself when you return to training after a break. You might feel like you want to get back to your pre-break fitness level right away. However, it’s essential to set realistic goals and adjust your expectations. Progress may be slower initially, but that’s completely normal.
Instead of comparing yourself to where you were before your break, think about where you are now and how far you’ve come. Each workout is a step forward, and every meal you eat to support your health is another win. Celebrate those small victories and keep moving forward.
Practical Tip:
Track your workouts and nutrition, but also note how you feel. This will help you monitor progress, understand when you need to scale back, and keep yourself accountable. It’s all about making those small, consistent efforts and celebrating your return to routine.
Conclusion: Embrace the Return to Routine
Getting back into your fitness routine after a break doesn’t need to be overwhelming. By starting sooner rather than later, easing back into your workouts, and avoiding drastic dietary changes, you can make your transition back to training a positive and manageable experience.
Remember, consistency is key, and even though it may take time to regain your full momentum, the important part is to keep showing up and doing the work. Your progress isn’t erased — it’s simply waiting for you to get back at it.
If you’re looking for more guidance on how to get back on track with your training, nutrition, or mindset, tune into my Weekly Burn podcast, where we discuss everything from training strategies to the mental aspect of fitness. I also have coaching spots available for those looking for more personalized support on their fitness journey. Let’s work together to get you back to where you want to be, stronger and more motivated than ever!