If you overdid it during the holidays, don’t sweat it (actually, yes—sweat it!). There’s no better time than now to get back on track (myself included). Allow the pie, casseroles and cakes be a thing of the past and ease yourself back into clean eating and weekly exercise. Follow these five steps to get back into your healthy routine and start feeling your best in no time!
Step 1: 30-minute circuit training
Try one (or both) of these 30-minute circuits three times during your first week back in the gym. Complete 8-10 rounds with a 1-minute rest in between sets.
Circuit I
| Exercise | Reps |
| Squats (using a Smith machine or dumbbells) | 10 |
| Bicep curls | 10 |
| Burpees | 10 |
| Mountain climbers | 10 |
Circuit II
| Exercise | Reps |
| Jump squats | 10 |
| High knee jumps | 8 |
| Triceps dips | 10 |
| Weight-assisted pull-ups | 8 |
Step 2: 30-minute cardio sessions
On days between circuit training workouts, squeeze in a half-hour of cardio using a treadmill, elliptical and/or bike. Repeat the workout below for a total of 30 minutes.
| Minutes | Pace |
| 1-5 | warm up |
| 6-8 | medium pace |
| 8-9 | sprint |
Increase your water consumption to help flush toxins out of the body. This will also keep your body hydrated for the intense workouts during your first week back. (If you’re not a fan of plain water, check out my five tips for staying hydrated if you don't like to drink water.)
Step 3: Cut back on sugar
Drinking plenty of water throughout the day can also help reduce hunger and increase energy. During the winter, it can be tough to drink enough water. Try adding flavored stevia drops, fresh citrus or cucumbers to water. Herbal teas are also a great way to increase water intake (try a detox tea). For more ideas, click here for three tips for hydration in cold weather.
Step 4: Increase water intake
This may be one of the toughest habits to kick after a few weeks of sweet holiday desserts. If fending off added sugars is too much at once, simply try to cut back at first. Look for “healthier” sweet options which offer clean ingredients, nutrients and satisfy the sugar craving. “The Earth Diet” has delicious dessert recipes such as gluten-free chocolate chip cookie dough bites and 3-ingredient raw chocolate brownies. Treat yourself once a day without the guilt!
Step 5: Increase greens
Bring balance back to your body by adding more greens to your daily diet. Sneak them in during the day wherever possible. Kale, spinach, cucumbers and wheat grass can be added to smoothies and shakes. Mix a teaspoon of pHresh Greens mix with water or drink a fresh green juice for a daily serving of raw vegetables. For lunches, make vegetable soup loaded with broccoli, cauliflower, carrots, celery, spinach, etc. For dinner, prepare a bed of your favorite leafy greens and pile high with veggies for a colorful and detoxifying salad.
