Healthy Habits to Get Back on Track After Vacation

It’s tempting to jump into extreme habits to kick-start your routines again, but if you’re looking for long-term results that won’t send you into a cycle of constantly losing and gaining weight, detoxes and excessive workouts are not your answer. Here’s your healthy habit road map that will take you much further.

Hi friend! I hope you’re doing well out there. We’re still coming out of the Winter season (fake Spring?) in New York City, but I’ll take the random warm and sunny days over consistent months of cold and gray days any time.

We don’t have our Spring Break up here until the end of April, but it seems like the majority of the country gets a week away from school in March. With that in mind, I figured this would be a great time to publish my follow-up post to the previous tips I shared last month with tips on working out on vacation and if it’s the right strategy for you. I hope these help you!

We’ve all been there—returning from a vacation or a weekend filled with indulgences, feeling like we need a total reset. It’s easy to get tempted to jump into extreme measures like detoxes, cutting out entire food groups, or punishing ourselves with extra-long workouts because that seems like the next move. (And yes, I’m guilty of doing these same things in the past, too.) But if you’re looking for sustainable, long-term results that won’t send you into a frustrating cycle of constantly losing and gaining weight, let me save you a lot of time and energy by clearing this up right now … detoxes and two-a-day workouts are *not* your answer.

So, what should you focus on and do instead?

Nothing Extreme!

The sooner you lock into the mindset that vacations and little breaks from your normal routine are all apart of the long-term healthy lifestyle that works, the better. It *all* has a place, as long as you’re mindful, practice moderation most of the time and show up consistently.

• You don’t need to make up for extra calories with excessive workouts.
• You don’t need to double up on your workouts or make them longer.
• You don’t need to eliminate foods from your diet until you feel “back on track.”

Instead of the drastic measures, focus on a smooth, balanced return to your normal routine.

Here’s how:

Pick Up Where You Left Off

Go back to your usual workouts and eating habits as if nothing happened. No guilt, no punishment—just resuming your regular routine. Your body thrives on consistency, and there’s no need to “undo” anything. If you left in the middle of a split-workout week, finish the rest of your normally planned workouts upon your return, or dive into a new week of workouts if you’re coming back to a Monday.

If it’s been a few weeks or longer, check out my post on how to re-enter the gym (or workouts) after a hiatus for more tips on the fitness side. (And definitely give yourself some grace!)

As far as nutrition goes, it wouldn’t hurt to include a big salad or green smoothie into your day, but think about what nutrients you can ADD into your plates/drinks versus what you need to REMOVE or take away just because you are coming off of a vacation. Aim to eat the rainbow!

Focus on the Basics

Rather than fixating on what you think you need to “fix,” shift your attention to these fundamental wellness habits that you can carry with you throughout the year, no matter where you are or what you’re doing:

• Hydration – Drink plenty of water to support digestion and energy levels. (strive for at least half of your bodyweight in ounces per day ~ if you weigh 150 pounds, that’s at least 75 oz every day)
• Steps & Movement – Aim for daily movement, whether it’s structured workouts or walks. (a great goal would be 8,000 daily steps if you’re currently sedentary or 10,000 if you don’t work a desk job)
• Vegetables & Balanced Meals – Prioritize whole foods, lean proteins, fiber, and healthy fats. (think about balancing your plate with protein, carbs, vegetables and maybe the healthy fats are oils, nuts, seeds and/or avocado)
• Adequate Sleep – Getting enough rest is key to recovery and overall well-being (aim for at least 7 hours of quality sleep per night, as much as possible)

Find Your Balance

I’ve already typed the word consistency many times throughout this post, but your long-term results depend on consistency, not perfection. My approach is the 80/20 rule—staying “on track” about 80% of the time while allowing 20% for flexibility. That 20% is where vacations, weekends, and celebrations fit in without derailing your progress.

It’s all part of the journey, not a setback.

The Mindset Shift

When you look at your overall wellness as a lifestyle rather than a series of on-and-off phases (like “all in or all out” patterns and extreme measures to kick-start the year), everything evens out. One vacation, weekend, or indulgent meal isn’t going to define your results. What truly matters is what you do the majority of the time throughout the year – or in that 80% category.

So, take a deep breath, ditch the extremes, and simply return to your normal routine.

You’re already back on track.

Did this approach change the way you might plan your next return post-vacay?

(I’d love to hear and for you to share this post with someone who might need the reminder.)

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What are some of your go-to resets after time away from your routine?

Let me know in the comments!