Reset, Refocus, Refresh: Getting Back on Track After the Holidays

The holidays are over, the Xmas tree is packed away, and the routine of everyday life has begun or is just around the corner. If you’re feeling a little out of sync - whether it’s from too many Xmas treats, taking a break from your usual workouts, or just the general chaos of the season - you’re not alone.  The good news? You don’t need a drastic overhaul to feel like yourself again.

Here’s a few ideas on how to get started.

1. Start Small and Build Momentum

Trying to do everything at once often leads to overwhelm. Instead of aiming for perfection, pick one small habit to focus on this week. For example:

• Reduce Alcohol: Aim for three alcohol free days this week.

• Prioritise protein: A mainstay of mine!  Start your day with a high-protein breakfast to keep you full and energised. Smoothies are a great option over summer.

• Move daily: A short walk or 10 minutes of mobility is a great place to start so you can get your body moving again.

Once you feel comfortable, layer on another habit. Small wins build confidence and motivation.

2. Revisit Your Routine

Holidays are great as it gives us a much needed break from our routines, but now it's time to ease back into a structure that works for you.

• Plan your meals: Sit down on Sunday and outline a your meals for the week. 

• Set a consistent wake-up and bedtime: Even a 15-minute shift toward regular sleep patterns can make a big difference.

• Prep the night before: Lay out exercise clothes, pre-pack lunches, or prep a load of laundry to wash in the morning - anything that helps your mornings run smoother.

  

3. Balance, Don’t Restrict

It can be tempting to jump into a restrictive diet after weeks of indulgence, but this approach often backfires. Instead, focus on balance:

• Fill your plate with lean protein and vegies: Aim for a mix of protein, healthy fats, and plenty of colourful veggies.

• Ditch the guilt: A slice of cake doesn’t undo all your progress. Enjoy treats and move on.

• Avoid extremes: Skip the fad cleanses that have little scientific evidence to support their efficacy, and focus on nourishing your body consistently.

4. Reflect and Set Intentions

The new year is a great time to reflect on what worked for you last year and what you’d like to improve.

• Ask yourself: What habits made me feel good? What habits didn’t serve me?

• Set one to two realistic goals: For example, “I’ll cook dinner at home three nights a week” or “I’ll aim for 7,000 steps a day.”

• Celebrate progress: Every step forward counts, no matter how small.

5. Seek Support and Accountability

Getting back on track doesn’t have to be a solo mission. Share your goals with a friend, join a group, or consider working with a practitioner who can keep you motivated and accountable.

Looking forward to 2025!

Remember, you don’t have to wait for the “perfect” Monday or the stars to align to get started. Resetting after the holidays is about making small, manageable changes that add up over time.

If you’re looking for personalised support to kickstart your health this year, I’d love to help! As a Clinical Nutritionist and certified Health Coach I can support you and meet you where you’re at, with practical strategies that fit into your busy life.

Click here to book a free discovery call, or reply to this email.