Whatever you do in everyday life: everyone benefits from a holiday break. But you don't have to go to an all-inclusive resort for two weeks to gorge yourself on a buffet and drink wine and/or cocktails every day to come back well rested. The master trainers at Enforce are also enjoying a well-deserved holiday this summer, but remain aware of their eating and exercise habits.
Whether you have an office job, run your own business or are still studying: running too fast without rest can be harmful to your health. Stress complaints, serious illnesses and even the statement 'working yourself to death' appear to be possible in extreme cases.
In Japan, where 100-hour work weeks are not uncommon, they even have a word for it: karoshi. That means 'death from overwork' and is usually caused by a heart attack, stroke or suicide. On the other hand, a Finnish study by the European Society of Cardiology showed that taking a holiday can actually extend your life. So time to get a good rest is crucial!
But what does good rest mean to you? Is letting go of your eating and exercise habits that you have worked hard on together with your master trainer the ultimate holiday feeling?
Or is conscious enjoyment, moving differently, reading a good book, discovering a different nature and culture of value to you?
Here are some tips to rest well during your holiday without completely losing sight of your commitment:
Tip 1: Keep structure in your eating and exercise pattern
I advise you to maintain as much structure as possible in your diet during the holidays and not to eat very differently. This prevents you from simply putting something in your mouth and thus increasing the chance that you will eat too much. Go for a walk to explore the area, dive into the sea or the pool for a swim, rent a bike and go out for a day. Plenty of opportunities to exercise on holiday.
Tip 2: Eat slowly and enjoy the food
If you eat less healthy products, try to consciously enjoy them and eat calmly. Don't eat those chips, tapas or pieces of cheese unknowingly. This way you will have a better idea of when you have had enough.
Tip 3: Be careful with all-or-nothing thinking
A major pitfall is the so-called all-or-nothing thinking. For example, you eat more than you planned one day and now you think it doesn't matter anymore. Bullshit. It is better to eat too much one day than the following days. Restore the healthy eating balance as quickly as possible to prevent a relapse.
Tip 4: Eat enough vegetables
A useful way to ensure that you feel full faster is to eat enough vegetables. Ask for extra vegetables (instead of fries, for example) at the restaurant or order a salad.
Tip 5: Be careful with snacks and choose wisely
You often unconsciously consume more calories than you think. Snacks can make a big difference in this regard. It helps to be more aware of what you eat. Avoid taking snacks during times when you are doing something other than eating. When you focus more on what you eat, you can better register how full you are. If you're craving something tasty, choose the option with the fewest calories. For example, choose water ice (Raketje = 40 kcal) instead of ice cream (Magnum Classic = 220 kcal).
Tip 6: Moderate alcohol and drink plenty of water
Drink plenty of water and moderate alcohol. Alcoholic drinks contain many calories and alcohol also causes you to loosen up and be more likely to snack. Drink enough water so you don't get dehydrated. In addition, various studies show that drinking water before a meal can make you feel full faster.
Tip 7: Take healthy snacks with you for the road
It is smarter to prepare your snacks and lunch in advance than to have to get something at gas stations.
Pick up the thread again immediately after the holidays
The first days after the holidays can be a bit harder, because you have deviated from your normal eating and exercise pattern for a while and have now gotten used to it. But pick up the thread immediately. After a few days you are often back in the healthy eating and exercise pattern. At Enforce the master trainers are ready for you!
Enjoy your holiday, stay safe & stay healthy!
Richard Suijkerbuijk
Enforce Franchisee & Master Trainer
richard@enforce.nl
Schedule a free coaching session or take the online membership test
Does this sound good and are you also ready for a fitter & healthier life? Then schedule a free coaching conversation now Join me or one of the other master trainers! 100% risk-free, the first step has never been easier!
Are you still in doubt? Then take the no-obligation online membership test: 6 short questions (only 1 minute to complete) to discover whether Enforce suits you!
