Stay on track this holiday season with these top refocus tips.
By Stuart Carter, Men’s Health Coach & Head Trainer, The Fit Father Project
I want to share with you below, some great tips that you can use to help.
Knowing these could be the difference between getting back on track within a day or two, or spending the whole of the holidays digging a hole.
On top of the usual things that are happening, you’ll likely have parties and family gatherings to attend, most of which will include an abundance of food and drink.
What Should I Do If I Fall Off Track?
Simple… accept it!
Accept that this little blip has happened and then refocus your efforts immediately.
Don’t dwell on it, or use it as an excuse to fall off the wagon completely.
Journal what went wrong and get back to your healthy routine. One small detour down the indulgence route will not hurt, but spending days going down it will.
Use your original why, your before and after pictures and your progress so far to focus yourself on limiting the extravagancies.
Just like an airplane pilot needs to make small course corrections throughout the planes journey, you should make small adjustments each time you indulge and go off track.
That’s the only way you will definitely reach your ultimate destination or goal.
In fact, you can even refocus before this happens. Have a plan before you are in a situation where you may come unstuck, so that if you do, you know precisely what to do.
Pre-planning your ‘refocus’ is a great way to make sure you get back on track immediately.
Example Of a ‘Refocus’ Plan
You can use something like the plan below, to make sure you get back on track quickly, should you have a weekend or a day where you break from your healthy eating and exercise plan.
Make your decision to implement this plan and prepare for it. Make sure you have the supplements available, your food prepared and your workout gear waiting.
If you’re not prepared, you’re likely to use any excuse to continue along the wrong path for another day or so, until you feel everything is perfect.
- Get a minimum of 7 hours sleep (preferably 8 or 9 hours)
- Upon waking, have 32oz of water.
- Take a multi-vitamin, Fish Oil and Probiotic.
- Drink Green Tea and water throughout the day.
- Either fast, or eat easy digesting, nutrient dense foods such as shakes, fruits, watery vegetables or yogurt.
- Complete at least 30 minutes of physical activity or a resistance based workout.
A plan like this will give you a great kickstart back into your normal routine, by increasing your energy, flushing toxins and getting you moving again.
Weigh Yourself Each Day For Feedback
Weighing yourself each day is a great way to give yourself feedback, so you know what effect any time away from your normal routine has had.
It’s best to weigh yourself at the same time each day, so you get a comparable result. I would advise doing this first thing in the morning, in the nude, before your morning shower.
The thing with weighing yourself daily, is not to get too obsessed with the numbers. The idea behind this, is to understand if you need to make adjustments.
If your weight goes up, you know that something is amiss. It may be your sleep pattern, a lack of hydration, too much food, etc. Make sure all is in check, adjust anything that isn’t and check in with scales again tomorrow.
If your weight goes down, generally you know you have had a good day. Journal what you’ve done and do more of it!
As you probably know, this is not a perfect science, but it is a very good indicator of when things are on track or not.
If your weight stays static for too long, despite making adjustments to your diet, exercise and/or sleep, you can contact us here at [email protected], to let us make some personalised suggestions for you.
So, Just To Refresh…
If you expect you will have some occasions throughout the holidays where you may over-indulge on Christmas pudding or roast potatoes, you should make sure you know how to refocus your efforts.
- Have a plan that you can execute the day after you go off track.
- Prepare everything you need to follow your plan, the night before, so there are no excuses.
- Weigh yourself daily, to assess any damage and ensure your ‘refocus’ plan is bringing you back in line.
- Re-adjust anything necessary to get to your end destination.
Bear all these things in mind, as you enjoy yourself and have an awesome time this Christmas.
Your new friend & health coach,
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide’, Father of 4 boys and Husband to a Venezuelan beauty.
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to refocus.