Holiday Recovery 101: How to Come Back Without the Punishment Phase

If you’ve just got back from a holiday - or even just a week where life was off its usual rhythm - it’s tempting to think, “I need to make up for this.” More workouts. Stricter food. A fast track back to the “old” you.

But here’s the truth - there’s no “damage” to undo.You haven’t fallen off the wagon. You were simply living a different part of life. And if we can shift our mindset here, the return from a break can feel energising instead of exhausting.

The Problem With Punishment Mode

When we rush into a “compensate and correct” mindset, we usually:

• Push our bodies harder than they’re ready for

• Over-restrict our food, leading to low energy and mood dips, and potentially disordered eating patterns

• Strengthen the link between enjoyable breaks and guilt

That’s a recipe for an on–off cycle that leaves us feeling frustrated and disconnected from our bodies. We want to break that loop.

Anchor Yourself First

One of the simplest ways to re-find your groove is to choose one or two anchors — small, non-negotiable habits that help you feel grounded.

Examples:

• Returning to your usual breakfast routine

• Getting back to your preferred sleep–wake pattern

• Moving at the same time of day you usually do

These little markers signal to your brain and body: We’re back in our normal rhythm.

Ease Back Into Training

Going all-in might feel good for a day, but your body will thank you more for consistency than intensity.

• Start with your normal training days, even if you drop the weight or reps slightly

• Listen for signs of fatigue and adjust rather than powering through

• Give yourself permission to enjoy the process of building back up

Add Before You Subtract

Instead of focusing on what you need to “cut out”, try adding:

• More water

• More colour on your plate

• A couple of big spoonfuls of Greek yoghurt to breakfast

• A piece of fruit or handful of nuts with your afternoon coffee

Adding in nourishment helps you feel satisfied and supports your training - without slipping into deprivation mode.

Carry the Good Stuff Forward

Your time away might have brought more sleep, more connection, or more unstructured movement like walking or swimming. See if you can keep some of those elements in your week now that you’re home.

This way, you’re not getting “back” to where you were - you’re carrying forward a refreshed, more balanced version of your routine.