Shaping Up: Back from holiday? Here's how to get back on track

If you have just come back from holiday, the chances are you have enjoyed yourself.

You have probably eaten out more than usual, had a few extra drinks, enjoyed an ice cream or two, and spent less time thinking about exercise.

A bike ride can be the ideal way to get back moving when you return from holiday.

placeholder image — A bike ride can be the ideal way to get back moving when you return from holiday.

And do you know what?

That is exactly what a holiday is for.

Too many people come home feeling guilty. They step on the scales, panic, and think they need to survive on salads or spend hours in the gym to make up for it.

Please do not do that.

A week or two away has not undone months of good work.

The key is to get back to your normal routine as soon as you can.

Start with your meals.

Forget about detoxes, juice cleanses, or cutting out whole food groups. Simply go back to eating balanced meals with plenty of protein, fruit, vegetables, and wholegrains. Your body does not need punishment. It just needs normality.

Next, think about water.

Travelling, hot weather, and a few extra alcoholic drinks can leave you feeling dehydrated. Drinking more water over the next few days will help improve your energy, support recovery, and get you feeling more like yourself again.

Then get moving.

You do not need to jump straight into your hardest workout. Start with a walk, a bike ride, or a short gym session. The aim is simply to get your body moving again and build a bit of momentum.

Sleep is another thing that often gets overlooked.

Late nights, flights, and travelling can all leave you feeling tired. A few good nights of sleep can make a huge difference to your energy levels, your appetite, and your motivation.

One mistake I see all the time is people waiting until Monday to get started.

If you get home on a Wednesday, start on Thursday.

There is no need to wait for the perfect time because it never arrives.

The sooner you get back into your normal routine, the easier it becomes.

Remember, healthy living is about what you do over months and years, not what you do for one week on holiday.

One holiday will not ruin your progress.

Just like one healthy meal will not transform your health overnight, one week away will not undo all the hard work you have already put in.

So unpack your suitcase, fill up your water bottle, get out for a walk, and enjoy getting back into your routine.

You might be surprised how quickly you feel like yourself again.

WORKOUT

Back to Routine Circuit

If you have just returned from holiday, this workout is a great way to ease yourself back into exercise. It is simple, effective, and suitable for all fitness levels.

Format

50 seconds work

10 seconds rest

Complete all exercises for 2 rounds.

I always advise a light warm up before you start and a good stretch afterwards.

Exercises

Marching on the Spot

Bodyweight Squats

Press Ups

Alternating Reverse Lunges

Plank Hold

There is no need to make up for lost time. Just get moving, enjoy the process, and let your routine build naturally again. Small steps today will soon get you back on track.

RECIPE

Air Fryer Lemon and Garlic Chicken

Serves 4

Ingredients

4 chicken breasts

1 tablespoon olive oil

2 cloves garlic, crushed

Juice of 1 lemon

1 teaspoon paprika

1 teaspoon mixed herbs

250g baby potatoes

200g green beans