So You Ate Like Crap and Skipped Your Workout—Now What?

So You Ate Like Crap and Skipped Your Workout—Now What?

Thanksgiving is behind us, and if you’re feeling sluggish, stuffed, and maybe even a little guilty, you’re not alone. You might be thinking, “I overdid it. Why did I eat so much? And I didn’t even work out!”

But let’s get one thing straight: it’s okay.

One day—or even one weekend—won’t ruin your progress. What matters is what you do next. So instead of beating yourself up, let’s talk about how to get back on track today.

Step 1: Let Go of the Guilt

First, stop punishing yourself mentally. Food isn’t “good” or “bad,” and enjoying a holiday meal with your loved ones is not a failure. The same goes for skipping a workout—rest is part of life.

The guilt won’t help you move forward. What will? Taking action.

Step 2: Get Moving Today

The best way to shake off the Thanksgiving fog is to get a good workout in. It doesn’t have to be complicated:

• Go for a walk if you’re feeling too full for something intense.
• Hit the gym and lift some weights. (Even 30 minutes counts!)
• Do a quick at-home workout. Bodyweight squats, push-ups, and situps will do the trick. 10 minutes, 10 reps each. Go!

Getting your body moving will help you feel better physically and mentally. It’s not about “burning off” calories—it’s about shifting your mindset back to taking care of yourself.

Step 3: Eat Something Nourishing

The best way to bounce back from a day of indulgence is to start your day with a balanced, healthy meal. Think:

• Protein: Eggs, chicken, or a protein shake.
• Healthy fats: Avocado or nuts.
• Complex carbs: Oats, sweet potatoes, or fruit.

Skip the leftover pie for breakfast. You’ll feel more energized and less likely to overeat again later.

Step 4: Remember the Bigger Picture

One meal doesn’t define your progress, and one skipped workout doesn’t undo all your hard work. Fitness is about consistency over time.

Think of your fitness journey like brushing your teeth. Skipping one brushing doesn’t mean you stop taking care of your teeth entirely—you just brush them again later. The same goes for workouts and healthy eating.

Step 5: Keep Showing Up

Here’s the most important thing: Don’t quit.

• Get a workout in today or tomorrow.
• Eat a healthy meal.
• Drink some water.

One good decision leads to another, and before you know it, you’ll be back in your groove.

You’ve Got This

So you ate like crap and didn’t work out. Big deal. It happens. What matters is how you bounce back—and the good news is, you’re already thinking about it.

You’ve got this!

Tim

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