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Vacation Recovery Plan For You

So you went away, enjoyed some new scenery, put the last year of Covid somewhat behind you and now you’re back. You ate, you drank, you relaxed, and then you ate some more.  You enjoyed every minute of vacation.  You did not deny yourself any goodie, new cocktail, or fried delight. 

And now it’s time to face the music.

As you wake up on Monday morning after your week of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.  

Maybe you are feeling that way right now.

​Oh, my friend, how many times have I been in the same predicament!!!!

I got you. Here's our plan, Stan, to get back to feeling like ourselves (lean, fit, and healthy):

Do these 5 steps and recover from your vacation and get back on track with your fitness goals:

Step One: Focus

Your vacation happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.  And, what a great time you had!  Don't deny yourself the wonderful memory of your vacation.  

Draw a line in the sand. You’re back home so the bad eating stops now.

If you’re serious about your fitness goals, then your vacation was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused.

Step Two: Hydrate

While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

Step Three: Cleanse

For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.

Try the recipe for Quick Chicken Stir Fry below – this is a wonderful, whole food dish.

Step Four: Rest

As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.  Plus, your body uses a ton of energy to metabolize alcohol, gooey sugary stuff and big portions.  No wonder you're tired.

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.

Aim for getting a full 8 hours of sleep each night.

Step Five: Exercise

It’s time to sweat out all those vacation indulgences. So lace up your athletic shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.

I have just the exercise plan for you – one that will not only help you recover from your vacation but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.

Simply call or text me at 847-562-6465 email me today at Hauk45@Comcast.net  to set up your first workout.

Get Back At It

You may feel tempted to skip your workout the day after you return home from vacation, but be warned that it’s a slippery slope. After all you’re tired, you have unpacking to do and you’re stiff from the ride home. You have laundry to do, grocery shopping to get to and even more.  That day slides into the next day and the next day. Before you know it you’ve been home for a week and still haven’t gotten in a workout.

Jump into your workouts immediately once you return home. Sure, you’re going to feel a little rusty on that first day back, but remember that the sooner you get back into the swing of your routine the better. You can do it!

Quick Chicken Stir Fry

Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green. Instead of rice, serve this stir fry over a cauliflower rice. You can buy backs of cauliflower rice in the frozen section at the grocery store.  Sauté the cauliflower in a large skillet, with a teaspoon of olive oil, until soft. Season with salt and pepper.

This recipe can be doubled and save the leftovers for lunch inside a low carb tortilla.  Yum!

What you need

Servings: 6

1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 zucchini, chopped
1 teaspoon fresh ginger, minced
3/4 cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped

Instructions

1. Rinse the chicken and cut into 1 inch cubes.

2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutrition
One serving (without rice) equals: 243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

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Are You On The "Struggle Bus"?

Happy Monday!  Are you on the struggle bus today?  Whether it's from a rough weekend or as the main article talks about you are coming back after a week or two of vacation.

First, it's okay to be on the struggle bus.  It's only temporary.  Maybe a day or two. 

We are human and we only have so much energy. If you have not been getting some good sleep, you will feel tired.  If you have overdone it whether it's too much yard work in the heat and humidity or eating and drinking too much, your body can be tired and not want to perform today.

The thing is you have to get some exercise in.  A walk.  A bike ride.  A workout.  A run.  A Swim.  Gotta do it.  

You will feel tired at the beginning, but by 10 - 15 minutes in you will start to feel better.  Your endorphins will start to flush through your body.  You will find your energy level picking up​.  And, by 25 - 30 minutes you will feel like a new person.  Promise.

Have I ever steered you wrong?  Go get it.

Your friend and  coach,

Tami

Links
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It means we focus on movements and work that are functional:  Our workouts help you build strength where you need it: walking up stairs, lifting your grocery bags, tightening your core.  Our workouts are designed to help you be stronger and more fit in every day life. Our specialty is weight and fat loss for people who are now ready to put their health and well-being first. 

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Workout with us in real time and you can always scroll through our video library for fun Tabata workouts, workouts with weights or just a body weight session!

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Email: hauk45@Comcast.net
Phone: 847-562-6465
Web: www.haukfitness.com