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Resetting and Getting Back on Track After a Holiday Weekend

Hey FitFam! We hope you had an amazing 4th of July weekend, filled with fireworks, barbecues, and fun times with friends and family. While it’s great to indulge and enjoy, it’s equally important to get back on track with your health and fitness goals. At Gainz and Shreds Meal Prep, we’re here to help you reset and recharge after a holiday weekend. Here are some practical tips to get you started.

A woman in a gym working out with a dumbbell

🤔 Reflect and Assess

First, let’s take a moment to reflect on the past weekend. Think about the highlights and the indulgences. Did you enjoy some extra treats or skip a workout? It’s okay! We’ve all been there. Assess how you feel now, both physically and mentally. Remember, self-compassion is key. Let’s avoid guilt and focus on how to move forward positively.

Re-establish Routine

Routine is crucial for maintaining health and fitness goals. Here are some tips to help you get back into your regular routine:

  • SLEEP: Make sure you’re getting enough rest. Aim for 7-9 hours of quality sleep each night. Personally, I find that a good night’s sleep makes everything better.

  • HYDRATION: Drink plenty of water to detoxify and rehydrate your body. Starting your day with a glass of water with lemon is a great way to kickstart your metabolism. And you’ll definitely want to keep a water bottle on you all day during this heat wave!

  • NUTRITION: Return to balanced, macro-friendly meals. Your body will thank you for nourishing it with the right nutrients. If you’re in the Bay Area, you can make things easier on yourself and order some Gainz and Shreds Meal Prep - your order can be delivered within 3 hours or picked up from our San Jose kitchen in only 2 hours!

🏆 Set Short-term Goals

Setting achievable, short-term goals can help you regain momentum. Here are some examples:

  • EXERCISE: Commit to a workout routine for the week. Even a 20-minute daily workout can make a difference. And don’t forget to keep hydrating during your workouts!

  • NUTRITION: Back to nutrition again, do you see a pattern? Commit to healthy meals and snacks for the next week, avoiding unhealthy packaged choices. The Gainz and Shreds Meal Prep team is here to support you!

  • HYDRATION: Set a specific water intake goal, like drinking 4 liters of water each day. If you’re more athletic, you may want to increase your goal to 6 liters or more.

📝Plan Ahead

Planning for future holidays, events, and travel can help you stay on track. When traveling, scope out gyms you may have access to, as well as grocery stores and local meal prep options. You’ll feel more reassured when you plan ahead and set realistic expectations with yourself.

👥 Lean on Your Community

Remember, you’re not alone in this journey. The FitFam community is here to support you. Share your experiences and tips with others. At Gainz and Shreds Meal Prep, we’re committed to helping you achieve your goals. Reach out to us for support, resources, and encouragement.

Resetting after a holiday weekend is all about getting back to your healthy habits and setting yourself up for success. Reflect, re-establish your routine, set short-term goals, get moving, plan ahead, and lean on your community. Let’s start fresh and stay committed to our health and fitness goals together.


Share this blog with a friend or loved one who could use some support, and comment your reset strategies with the FitFam community to spread the love and stay connected.

Together, we’ve got this! What’s your favorite tip for getting back on track?

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