How to Offset a Month of Bad Eating in Just One Week

The Holidays are over. Yes, we all went hard. Desserts, sides, drinks. We had fun. Now let's get a plan together to start 2024 off right.

So Thanksgiving came. You went hard on the turkey, sides, desserts, and drinks.

And then you were like, eh, it’s December. Let me chill just a bit, enjoy the holidays, and I’’ll have a few extra drinks, snacks, and the like.

And all of a sudden, Christmas and New Year’s roll around, and you can’t stop now. You’ve already come this far.

Just have a little more fun. And then get serious for 2024.

Well, it’s 2024.

And now we are pushing ourselves off the starting line and getting ourselves moving to hit our goals.

We need to offset the last month of bad eating and drinking.

The same thing happened to me.

I went on a cruise in mid-November, then Thanksgiving came. And I looked up, and I had been eating like trash and drinking way more than normal for a solid month.

After a weekend with my immediate family in mid-December, drinking wine and eating generously, I was on the way home on that Sunday, eating a bag of sour gummy worms, and thinking, man, it’s time for me to get back in shape.

I figured it would take a week or so to lose this extra fat around my midsection.

I started on Monday with a 5k. I normally can go a full 5k without stopping. Somewhere after the second mile, had to slow down and walked for a minute.

I was out of shape.

Not my best performance, but I noticed that the 5k really seemed to reset my body. I hadn’t run in a few months, and it felt like it was just what my body needed. A jolt of energy and endorphins all over my body, and it gave me a nice little muscle pump in my legs again.

The next morning, I woke up and did a HIIT circuit around 5:45am:

50 jumping jacks

25 push-ups

10 catcher squats

15 burpees

I did that 4 times.

The next morning, I did it again. I increased it to 15 catcher squats per set. And I added 5 more to each set of those every day. The rest stayed the same.

While I was doing this, I was also eating clean. I was eating ground turkey, rice, and stir fry veggies for lunch.

Either intermittent fasting til 11am or just a light breakfast with a couple eggs and ¼ or ½ avocado.

Afternoon snack was greek yogurt with dried cranberries and honey.

And then dinner on Monday was the same as lunch. And then Tuesday we ordered Thai but kept it relatively healthy. We did family style with veggie stir fry, Shrimp Pad Thai, and then more fried rice but with beef.

But to my surprise, by Wednesday morning, I had woken up to a body that looked almost fully reset.

I was back!

I went ahead and finished out the week with my HIIT circuit every morning ending on Friday. The last couple days the burpees really sucked lol.

But hey, I finished it out, and I had dialed back my alcohol either completely or way back the entire week.

The point is, if you want to reset your body, this is an easy formula.

All these meal types are listed and shown in my fitness guide that you have already downloaded.

If you have any questions, definitely email me and let me know. We can discuss further and make sure you’re getting where you want to be in 2024.

And, hey, to close it out, if you’re starting slow in 2024, that’s ok. Me too.

I haven’t been the most motivated this week. I even drank a couple Topo margaritas last night.

Sunday was NYE, Monday was New Year’s Day, and then last night makes 3 days this week I’ve had alcohol. That’s a ton for me.

Again, not my best performance. So don’t be too hard on yourself.

Let’s just set up your long-term goals and a plan to hit them.

And remember, you can do a lot in one single week.