Slipped Up Over The Holidays? You Can Bounce Back Easily
5 Small Steps to Reclaim Your Health After the Holidays
Happy New Year everyone.
I hope you all had a restful and peaceful holiday break.
I`m a Health Professional.
I love my healthy lifestyle and I will never get tired of promoting it. It keeps me in shape, holds my mood and energy up, and allows me to age like fine wine.
But during the Christmas holiday break - Fit Phil turns into Feast Phil - frequent alcohol, too much food, and a lack of exercise.
The slight guilt is fueled by the thought "Did I gain weight?" I did, maybe 1-2 kg, but I can chill. It will be off in no time.
Why? Because of my routine, discipline, and habits, which I build over the years.
Thus, I am never in danger of letting a holiday break ruin my healthy habits.
Here`s the fact:
It`s okay to feel sluggish, unmotivated, and even a little guilty about how far you have strayed from your health goals during a breakāno matter how long.
Whether it be eating too much, sitting too much or simply letting your routine slip, the struggle to get back on track is real.
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Perfectionism Is the Enemy of Progress
Yesterday I had a chat with somebody telling me about a new routine: "I had a home treadmill unpacked for three months, until I finally had the nerve to unpack it."
Now she gets on the treadmill every morning and every evening, trying to lose weight - pretty cool, right?
But 2 days ago she was sick and I told her it would be best to skip for one day. I mean, one day won`t throw you off your feet, right?
I was wrong.
"One day leads to two, which lead to three.....she said" - done, you`re fucked.
This was my aha moment: The all-or-nothing approach - "If I canāt do it perfectly, why bother?" It creates a mental block where you feel paralyzed and overwhelmed by the idea of needing to be perfect.
Why Living Healthy Is About Balance, Not Rigidity
If you want to make it as hard as possible - THIS is the way.
But if you want to build sustainable healthy habits - stop.
Perfectionism kills implementation.
Why put so much pressure on yourself?
Living healthy is enjoyable when you let loose from time to time.
I enjoy eating clean 80% of the time because I enjoy the other 20% even more. I give a shit about my routine during holidays, because I walk enough and get back to my routine immediately afterwards.
Small Steps, Big Wins: Building Healthy Habits That Stick
It cannot be overstated: It's not about perfection, it's about starting again after a break, no matter how long it was.
If you have neglected your health and fitness for years, don`t even consider going to the Gym 4 times a week, while feeding yourself chicken breast and broccoli.
You will fail unless you belong to the 9% of people who stick to their New Year`s resolutions.
We are creatures of habit, and our brains resist changeāthey will exert all their power to avoid overhauling established routines.
The Progress Principle: How Minor Wins Trigger Big Changes
A better way?
Take it slow. Instead of aiming to eat perfectly every time from now on, ask yourself: "How can I make my meal better"?
You might not eat enough protein or have to add veggies or reduce sugar.
Start by making one obvious change and stick with it for a week. If you're feeling ambitious, apply the same principle to your movement: "How can I add more steps into my day?"
Read my popular article on movement snacks - short bouts of exercise, distributed over the day.
Movement Snacks: An Easy and Proven Way To Meet Your Fitness Goals in 2024
It is that time of the year to look back on the last 12 months.
Morning walks, lunch breaks, taking calls outside, under the desk treadmill - do any of these, but not all at the same time.
Remember, it`s about Progress over perfection.
Science proves my point of taking small steps.
ItĀ“s called 'Progress Principle' saying that even minor successesālike sticking to one healthy choiceātriggers a release of dopamine, which motivates us to keep going.1
Start with a short morning walk. It might not seem enjoyable at first, but afterward, your brain will recognize it, and you'll receive a nice dose of dopamine.
Pat yourself on the back.
Overcoming Life's Curveballs With Resilient Routines
A great side effect?
It triggers a chain reation of positive behaviors, leading to bigger results over time.
You conquered yourself, your former behaviors didn`t conquer you.
When was the last time life threw a curveball? I bet you overcame it and got back to your life routines.
It`s the same with healthy habits, because everyday life is packed with obligations.
Whatās Your Lowest Hanging Fruit? Start There
It's easy to say: I don't have 3 hours to go to the gym every week. Cool, but doing nothing - you deserve better.
Stop aiming for the perfect routine, start small actions that get bigger over time.
P.S.: My client Matt had to take a break after folding his ankle - just in time before getting back to his home country.
Fortunately, he had built a routine of never missing a workout, always tracking food, and more importantly - seeing results. So after taking it easy and enjoying some off time, he will be back in the gym by Monday.
There is no stopping him.
What is the lowest hanging fruit for you that will make a change in your health journey? Focus on that and I will guarantee that you set yourself up for a healthier and happier you in 2025.
āIf you have neglected your health and fitness for years, don`t even consider going to the Gym 4 times a week, while feeding yourself chicken breast and broccoli.ā
This is definitely a mistake. Someone gets sick and tired of being sick and tired, so they feel huge amounts of motivation- for two weeks. They try to move a mountain in one go instead of slowly shovelling it a bit at a time.