It can be hard returning to a workout after vacation. I’m “blessed” in that I have major full-body pain if I don’t stick with my workout habit. It’s a good incentive. So my first week reestablishing my workout habit after vacation went great. But I didn’t just dive back in and pick up where I left off! Read on to see what I did and how I modified my workouts and mindset to successfully return to a workout habit after vacation!
Monday
Warm Up in AM + Physical Therapy in PM
Mondays are usually my off days, but the flight really threw off my right hip. Some gentle warm up strength and mobility exercises were definitely in order to take the edge off. Thank goodness I had PT in the afternoon where my PT fixed my hip and did some dry needling on my low back and right leg.
I followed up my PT adjustment with one set of core and glute activation exercises a couple hours later. This usually helps my body settle into the adjustment.
Tuesday
Warm Up in AM + Hips, Core, Shoulders Strength Workout in PM
For my first at-home workout after vacation, I decided to go back to basics. I did my original physical therapy-inspired warm up exercises in the morning. This worked through some tight spots and got my muscles activated for the day. Then in the afternoon I did a more intensive workout with my favorite core and glute exercises, plus a few upper back/shoulder exercises.
My neck still goes out of place about once per month so obviously my muscles are still weak. It’s no surprise because I’ve generally avoided upper body exercises since it’s so ridiculously easy to trigger a flare up with my neck. But I can stay stuck in this cycle, or I can start carefully strengthening my upper body.
Wednesday
Hips, Core, Shoulders Strength Workout + 1 Mile Easy Run
Today was my first gym workout after vacation so I took it easy on my body. I did the same workout that I did Tuesday. I’m thrilled to say that NONE of the 4 upper body exercises I did bothered me at all. So I did them again today. We’ll see how it goes over!
I also eased back into running by doing an easy 1 mile on the treadmill without any other goals or expectations. The faster pace I’d been running before vacation turned out to be most comfortable for my body. Woohoo!
Thursday
Running Warm Up/Strength + 2.5 mile Tempo Run
Spent about 25 minutes doing a thorough warm up for my run. I hit every major area and really focused on glute and core activation.
Since it was only my second day back to running and my first running workout after vacation, I planned to do 3 miles or less. I started with a 1 mile warm up at an easy pace, then decided to play with my pace and see what I could do. I spent 5 minutes at a slightly faster pace, then bumped it up a little more for another 5 minutes. There was just enough time to a half mile cool down at my starting pace before it was time to head home.
I was hoping I’d really bounce back to my workouts after vacation, but I was pretty tired on that final half mile. But by the time I got home, I was feeling awesome and ready to get some stuff done! So I’m pretty happy with how I’m getting back to a workout habit after vacation – and proud of my body!
Friday
Off
Managed to get some rest and relaxation time in, even though the kids needed my full attention for the rest of the day. The trick was setting my (almost) 5 year old up with meditation for kids while my 2 year old napped. It was brilliant!
When your kids just need your attention and won’t leave you alone, you can still (sometimes) do what you need to do by INCLUDING your kiddo! M was super excited to get to try meditation with Mommy, especially when I found a meditation designed for kids! It wasn’t the perfect rest day (it was actually pretty emotionally draining), but we made it work.
Watch the Meditation:
Cosmic Kids Zen Den – Mindfulness for Kids – Thought Bubbles
Saturday
Full Body Workout – Split into AM and PM Workouts
As I try to incorporate more upper body strength into my workouts, I have to remember to take it REALLY slow.
That’s how I started off with my core and glute strength. The exercises didn’t feel like they were that hard and I did them twice per day. That was how I built up the necessary strength and endurance to get to where I am now. Since my neck and shoulder can get pissed off really easily, I’m trying to use that same beginners approach.
Today I did a full body workout that targeted glutes/legs/balance, core, and shoulders/upper back. In the morning I did two full rounds, and in the afternoon, one more set to keep me going strong into the evening. I think I’m on the right track because my tight neck felt much better when I was done!
Read More:
Training Log: Break Up the Sitting
Sunday
Running Warm Up + 3 Mile Hill Run
I’m really loving my running warm up. It’s super effective and a much needed change of pace from my other set of glute and core activation exercises. It takes a little longer than I’d like, but that’s how much my body needs before it’s ready to take on running.
I think it’s better to prioritize my body’s needs over my own convenience.
Plus, it’s extra important as I return to my workout habit after vacation. And maybe with time, I won’t need as long of a warm up!
After my warmup, I did a shorter version of my Hill Run Workout. I’m slowly building back up to my 6 mile runs. But after 10 days of not running, I’m being very careful to listen to my body and limiting my expectations to showing up and putting in a good workout.