Getting Back on Track After a Holiday—Without the Guilt
I just got back from a week of snowboarding in Japan. It was an incredible trip—full of fresh powder, good food, and a well-earned break from routine. And now, like many people after a holiday, it’s time to get back into the swing of things.
But …. I’m not jumping into an extreme “reset” or punishing myself with endless cardio. And you shouldn’t either.
Any excuse to share a holiday snap.
And no, I didn’t land this jump. Thank God for powder days.
The Post-Holiday Mindset Shift
A lot of people come back from a holiday feeling like they need to “undo the damage.” Maybe you ate a little more freely, skipped workouts, or just feel out of routine. That’s normal. But the worst thing you can do is panic and try to overcompensate.
The reality? One week (or even a few) won’t ruin your progress. What you do most of the time matters far more than what you did on holiday. So, instead of diving into an extreme diet or excessive workouts, here’s how I ease back into structure without stress.
Step 1: Don’t Overcorrect
It’s tempting to cut calories aggressively or ramp up cardio to “burn off” extra food. But that approach just leads to a cycle of restriction and burnout.
What I do instead:
I return to my normal eating habits—not a “detox” or crash diet.
I focus on protein and whole foods to help me feel satiated and energised.
I get back into training at my usual intensity, not doubling up sessions or trying to “make up” for lost time.
Step 2: Prioritise Hydration & Sleep
Travel can throw off hydration and sleep patterns, which can make you feel sluggish. Before you assume you’ve “gained weight” on holiday, ask yourself: Am I just bloated or sleep-deprived?
What I do:
Increase water intake—often, what feels like weight gain is just temporary water retention.
Get back to regular sleep patterns to reset energy levels and hunger cues.
Avoid extreme caffeine reliance—let my body regulate naturally.
Step 3: Ease Back Into Training
If you’ve taken a break from training, don’t expect to jump straight back in at 100%. You might feel a little off, and that’s okay.
What I do:
First few workouts back = lower intensity & focus on movement quality.
I don’t chase PRs or volume immediately—rebuilding consistency is the goal.
If I’ve been active (like snowboarding), I transition gradually back into structured strength training.
Step 4: Let Go of the Guilt
The biggest mistake people make post-holiday? Beating themselves up for enjoying it. Food is meant to be enjoyed. Rest is necessary. Travel is an experience, not a test of willpower.
What I remind myself:
One week off tracking or training does not erase years of progress.
The fastest way to get back on track is simply returning to normal habits—no extremes needed.
The real key to long-term success? Being consistent enough that breaks don’t matter.
Final Thoughts
If you’ve just come back from a holiday and feel “off track,” take a deep breath. You don’t need a drastic reset. You just need to get back into your usual habits, without guilt or punishment.
Long-term success isn’t about perfection—it’s about learning to navigate life without an all-or-nothing mindset. So, enjoy the memories, and ease back in. Your body (and mind) will thank you.
