How to Recover from Vacation the Healthy Way

Recovering from vacation the healthy way.


We often return from vacations, weekends away or long holiday weekends feeling like we need to turn up our healthy habits and recover from the weekend damage. The 4th of July is just around the corner so it’s the perfect time to be discussing this. I also just returned from vacation and implemented these methods to bounce back to my pre-vacation self.

In order to bounce back, you do not need to go to any extremes. That means no skipping meals, no 3 hour workouts, nothing like that. All you need to do is get back to your regular routine and stick to this guide: 

1. Workout hard. I don’t mean go crazy or do something you aren’t trained for. I simply mean work your hardest. Do not half-ass it. I’ve recently been working out for 1 hour, going hard for probably 45 minutes and using the remaining 15 minutes for my in-between rests and stretching at the end of my workout. Intensity is more important than duration and will give you better results faster. HIIT workouts are a great way to do this. I will provide more details about my workout below.

IMG_4165

2. Eat 3 meals a day. Eat a nutritious and satisfying breakfast, lunch and dinner. Shy away from snacking. I will outline what my meals are typically like below.

3. Snack with a juice. I lied a little bit. You can snack and you should snack. But only on one thing — green juice. It can be fresh or an organic cold-pressed juice like SUJA, Evolution Fresh, Blue Print or something else like that. But make it organic and cold-pressed. Also look for a juice with greens and lemon. Wheatgrass and ginger are good things to look for too. IMG_3444   IMG_3718IMG_4138

If you do this for 3 days, you can do a green juice on your first and third day and another kind of vegetable juice on your second day. Something like beet or carrot with apple is a great choice. (click images to enlarge)

IMG_3441

IMG_3724

4. Drink lots and lots of water. Drink. Drink. Drink. Try to drink half your body weight in water. So if you weigh 130 pounds, I want you to drink 65 ounces of water throughout the day. It also helps do drink a full glass of water first thing in the morning upon rising, before each meal and before bed. This helps with digestion and is really good for your internal organs.

5. Add lemon and/or mint to your water. I prefer to drink plain water when I first wake up, before I eat and before bed. My other water, throughout the day, typically has some mint leaves or lemon slices and mint leaves. Both are great for cleansing the body, fighting off cravings, healthy digestion, detoxifying and work as natural diuretics.

IMG_3794

6. Sleep and be patient. Try to get 8 hours of sleep each night and just be patient. Your body needs time to get back to its “normal.” It will take a few days, maybe 3-4. You can follow this guide for as many days as you like. You can even use it as a guide for weight loss.


In more detail…

The workout: I typically start my workouts with some form of cardio. I do this because I enjoy it and it makes me feel good. If you hate cardio, make sure you at least warm up with a brisk 5 minute walk, some jumping jacks, some squats and a side-to-side step with a punch. You want to move and target as much of your whole body as you can to lubricate the muscles.

My cardio is usually running, but I injured my heel a few weeks ago and cannot run. Therefore, I’ve been biking for cardio. I go on the spin bike and bike for 20-30 minutes depending on the day. I do intervals of moderate to high intensity. I’ve typically been doing 20 minutes because my HIIT and strength training circuits are pretty tough and I want to reserve some good energy.

My circuit or HIIT session for the day is one of the following: (I rotate and sometimes mix it up)

  1. Either the leg, arm or ab workout from Kayla Itsines’ free workout guide. You can download it from her website — go to download now.
  2. The drill pictured above from SWEAT Fitness. I do it twice through along with the following drill.
  3. A 2 move drill of squats and squat thrusts. You will do a decreasing count of the two moves in circuit form. If you workout regularly, I’d say you can start with a count of 15 and do another 5 or 10 if you complete it and feel you can do more. Better to be safe than sorry! Okay, so you do 15 squats (weighted or not) followed by 15 squat thrusts, 14 squats followed by 14 squat thrusts, 13 squats followed by 13 squat thrusts… until you get to 0. Make sense? Do it and do not stop until you get to 0.

The meals: If you have a healthy routine, get back to it. If you need some guidance, this is what I usually do for breakfast, lunch and dinner:

  • Breakfast: Superfood Protein Oats — cook oats with egg whites, 1 tsp coconut or coconut palm sugar, 1 tbs Nutribullet SuperFood SuperBoost mix (chia, goji, cacao, maca), 1 tbs organic almond butter or peanut butter, 1-2 tsp ground flaxseed or wheat germ and 1 diced banana. To make the oats with egg whites: cook your oats for close to 2 minutes, whisk in 1 egg white or 1/4 c egg whites and cook for another minute.
  • Lunch: Big Green Smoothie — spinach, fruit (usually 4-5 whole strawberries, frozen mixed berries, frozen peach slices and/or cantaloupe — just mix up what you want), 2 tbs hemp protein or 1 scoop of your favorite protein, 1 tbs Nutribullet SuperFood SuperGreens, 1 tbs Nutribullet SuperFood SuperBoost or Fat Burning Boost or Energy Boost, coconut water and unsweetened almond milk.
  • Dinner: Salad with Veggies and Chicken — I like to make a big salad loaded with organic romaine lettuce, organic carrots, organic tomato, organic cucumber and top it off with some almonds and organic raisins. This has been my favorite way of making my salad as of late. I love the tiny bit of sweetness that the raisins add. I get Earthbound Farm organic raisins and use 1/2 a box per salad. If you don’t like raisins, you can simply slice and toss in some grapes. Pineapple is also a nice addition. But choose 1 fruit, no more. I also use 1 whole heart of romaine, so this is a big salad. I then dress my salad with some organic extra virgin olive oil and organic balsamic vinegar. Yum!

IMG_4176

  • If you need more — Like I said above, I suggest you have a juice somewhere in your day. I typically have mine somewhere between lunch and dinner. If you need some more sustenance, that’s perfectly fine. Here are some things you can have with your juice to hold you over until dinner:

1. Raw Revolution Bar — they sell full size and minis! Perfect. I love Spirulina Dream.

IMG_1872

2. Two Mom’s in the Raw Granola Bar — only have 1/2

IMG_4181

3. Quest Bar — choose a flavor without sucralose! My favorites are chocolate peanut butter and double chocolate chunk. If you like Quest bars, have 1/2 alongside your smoothie and the other 1/2 alongside your juice.

IMG_3895

4. A small handful of nuts and/or seeds — whatever you like but make sure there are no added oils. You simply want the nut or seed. That’s it. These are my favorites:

IMG_2908

IMG_3986

With this you should be good. Stick to your workouts, healthy eating and water drinking for 3-4 days and you should bounce back to normal pretty fast! And remember to take rest days with your workouts. After 3-4 days, take a rest day. Your body needs to recover. Rest by walking, taking a yoga class or just spending the day out and moving around gently. Recovery without any extremes… that’s the way to do it!

Good food. Good tips. Good moves. Good for you.

xo Kim, Running on Good

 

 

How to Reach Your Goals by Summer

Hey everyone,

Most of you know that I am a big fan of Karena and Katrina of Tone It Up and all that they do. Yesterday, April 27th, launched the beginning of their annual Bikini Series, and I am somewhat taking part so I can reach a few important goals by June 21st, the first day of summer.

After following an 8 week training plan last year to prepare for my first 10k and a 6 week lifting program from Women’s Health, I sort fell in love with multi-week plans. While I don’t follow Karena and Katrina’s plans religiously, these girls are great leaders and motivators. They have tons of great workouts and recipes, plus they like to run!

IMG_0590

I wanted to share my goals with you and hopefully inspire some of you to make your own list of goals to achieve over the next 8 weeks. I picked very attainable goals with one of them being a bit more heavy than the others: securing a full-time job.

How to Reach Your Goals:

The key to achieving your goals is setting goals that are attainable and going after them one or a few at a time. Ideally, one at a time is best, but it depends on what your goals are and whether they are short-term or long-term goals. You can achieve short-term goals while still working towards a long-term goal, resulting in you achieving multiple goals!

That’s what I am doing. I have 5 goals to achieve over the next 8 weeks. There’s a mix in long-term/short-term and how I even go about achieving these goals. So I feel confident that by June 21st I can have all of these goals completed. Here are my goals to reach by June 21st:

BmUNZ_4IAAEy3qY

  • Reach 150 miles between running, swimming, biking and walking (it’s important to mix it up!)
  • Run 8 miles straight
  • Read 2 books ( I have had no time to read lately! But I want to make the time because it’s important to me)
  • Secure a full-time job
  • Take a trip (planning in the works)
  • Inspire someone

I had to think very carefully about what I wanted to my goals to be. I thought about where I want to be in a few months, how I can make that happen and what goals were really important to me right now. I thought about things I’ve never done before, things to keep me honest, and ways I can work in some enjoyment. And although the goal of finding a full-job is heavy and stressful, I’m motivated to make it happen. Another big factor in goal setting is to not feel overwhelmed.

How to Reach Your Goals:

It’s ideal for your goals to motivate you, not intimidate you. Don’t try to make all your dreams come true at once. That is incredibly overwhelming and very hard to accomplish. Take it day by day, goal by goal and you will find yourself accomplishing amazing things. A good place to start is by setting 2 short-term goals and 1 long-term goal, then working to achieve them. Your short-term time span can be anything from 1 week to 1 month, but plan it out first. Which is it going to be? I recommend short-term goals in a 1-4 week time span because that achievement is important. You will be reinforced by it. All those little goals will add up to a HUGE sense of pride and achievement. And if all your goals are related, those short-term goals will help you achieve your long-term goal. Before you know it, you will be one giant success! 

We have 8 weeks; we can do this! What will your goals be? If you want to take part, you can sign up for the Bikini Series and e-mails at Tone It Up. Use the hashtags: #100BySummer or #150BySummer (depening on your goal) and #CreateYourSummer to connect and follow other Tone It Up girls + Karena and Katrina! Partaking in a series like this, with such a big community, is the perfect way to stay motivated and honest so that you can achieve meaningful, attainable goals by summer.

How to Reach Your Goals:

Love the idea of a community + support but don’t think Tone It Up is for you? No problem! Come together with a group of friends or family members and you can create your own support group. Make a group on Facebook and post status updates, inspiration or just be there to talk and support one another. Or you can do the same thing through e-mail. Having a support group is a huge deal when it comes to achieving goals and once you experience the love and support of others, you’ll see how much of a difference it can make. 

The first day of summer is June 21st — more than a month away! There is plenty of time to achieve your goals and show yourself what you are capable of. Let’s get to it.

Good food. Good tips. Good moves. Find YOUR good.

xo Kim, Running on Good

If you enjoyed this post, you may enjoy the following posts by my blogging friends from around the web regarding balance, positivity and change. One of them may help you reach one of your personal goals!

  1. How to Think Positive in 10 Easy Steps by Mind Body Oasis
  2. Changing Our Relationship with Food by Lindsay Dahl
  3. 5 Ways to Find Healthy Balance as a Stay at Home Mom by Cheerfully Imperfect

A Chance to Participate in the Fight Against MS

Hey everyone! Next month, my brother-in-law, Tim, will be participating in the 2012 Bike MS New York City. The cause is very close to him because one of his brother’s was diagnosed with MS almost ten years ago. If you have a chance, please take a moment to read his personal page and possibly make a donation, if you can. He has already raised $1,310.00, thanks to some amazing people!

Here is this link to Tim’s Page

and here is the link to the National MS Website

Maybe if you’re from New York, you can sign up to ride, too! Together we can do amazing things. Thanks, xoxo