Rebounding from the Holidays


Part Two

It’s ok if you didn’t check out our last article on how to balance the holidays with your fitness goals. This is basically part two, but it will still be a helpful guide to get you back on track! In the last one, we discussed eating intuitively and not stressing about hitting your numbers. Now let’s switch gears and talk about how you should dive back into your normal regimen!

Tracking Your Macros

Here is how the majority of our email started this week: “I’m sorry this is going to be a terrible check-in. I tracked half of the days last week, and even when I did track, it still wasn’t perfect. We had family over and ETC. ETC. ETC.”

“I’m sorry this is going to be a terrible check-in.”

The funny part is that every one of them thought they were the only person to do that! Like everyone else was going to be 100% on point tracking every ingredient of every Christmas cookie and still getting them to hit their numbers! Little did they know, this was pretty close to every single client, as it SHOULD have been!

The next part of the emails were more or less asking if they should drastically reduce their intake this week to make up for it. Our answer is an emphatic NO! We would not have encouraged everyone to enjoy the holidays and not worry about tracking if it meant they would spend the next month in purgatory eating half of their regular intake. So here’s the new plan.

How Much to Eat

If you track your macros, you’re going back to the set of numbers you had prior to the holiday. Get back into a rhythm and re-establish a baseline at those numbers. You can make adjustments from there based on how your body responds. The biggest thing here is to not overreact to the scale and make a major adjustment as a knee-jerk reaction. Take a deep breath and trust the process.

Meal Prep

Meal prep is your best friend. Why? Because if your foods are already prepared and readily available you are going to be much more consistent throughout the week. Without having things ready, we tend to go with what’s most convenient over what’s most beneficial. So find a couple hours this weekend to shop and cook some of the staples in your typical diet.

Drink Water

Water? I thought we were talking about food. One of the most underrated areas of your diet is water intake. For those of you who don’t know how much your body needs, roughly 2/3rds of your weight in pound should be drank in ounces. So if you weigh 150lbs, that would be 100 ounces of water. Obviously there are other factors and everyone is different, but it’s a good rule of thumb if you have no idea where you need to be.

Be Consistent

This one plays off of the meal prep section, but requires more elaboration. People get very frustrated by a lack of results. But more often than not, the conversation goes something like this:

“I don’t understand why I’m not losing weight. I tracked my macros PERFECTLY all week. There was a barbecue on Saturday and I didn’t track Sunday either but that shouldn’t erase five perfect days!”

No, two days shouldn’t erase five perfect days, but how can we know that if there is no data to go off of? If you tracked through the cookout and the rest of the weekend, then we could probably tell you exactly why you aren’t losing weight. The numbers don’t always line up perfectly, there are always other factors in play that we won’t dive into here, but intake is a pretty good indicator of where we’re going.

Being consistent is REQUIRED in order to achieve and SUSTAIN success. There is no way around it. If you want something, you have to make the time for it. That means if you want to change your body, you have to be dedicated to the process.

How do you “Hit Your Macros”

While we’re on the topic, how close do you have to be to “hit your macros?” We can’t expect you to be perfect right? Here’s how we look at it. Our online platform is going to be color coordinated here so I’m going to use it as a reference. Looking at it from daily input and weekly average, GREAT is within 5g of each macro.. That gets you in the green. Within 10g of each macro is OK and that puts you in the orange. Anything off by 10+ grams is in the red and NEEDS IMPROVEMENT. Even if you are consistent, if you aren’t within range then we aren’t doing ourself any favors.

Working Out

This is a great week to get your workouts back on schedule too. A lot of people have the week off through New Year’s. Take advantage of the extra time and get your workout days back on track. Use that fuel from the Christmas treats to pump up you workouts, literally!

Summing It All Up

The goal post-holiday is to get back on track and back into a rhythm. Don’t do that by depriving yourself. Go back to eating how you ate before all the events. This is the best thing you can do because it’s going to prevent you from throwing in the towel and eating everything in site through New Years. You can do this! The hardest part is always starting. It becomes habit from there.


As always, if you need help, we provide online health coaching! This consists of custom training and personalized macronutrient programming! When you sign up for a membership, you aren’t just paying for coaches, you’re becoming a member of our team! Join the Evolution!


Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.