This week’s Ultimate Transformation Moment focuses on nutrition after vacations or three-day weekends.

Typically, when on vacation two things happen—one, it is a time to relax, and there may be no exercise involved, and two, nutrition falls by the wayside. The food that is consumed tends to be higher in calories and larger portions. The increased calories and lack of exercise causes the metabolism to slow.

So, if you have thoroughly enjoyed your vacation, and veered a little off track, I recommend the following upon your return from a vacation, trip, or extended vacation. Don’t panic. When you get a flat tire on your car, you don’t continue to drive around town on that flat tire. You change it. The same holds true with your fitness. Correct your ways.

First, upon your return, immediately go back to your regular exercise and nutrition program.

Revisit all of your good habits; all of the habits you formed to get into great fitness condition, should be re-engaged.

Second, hydrate. Drinking water helps you start eliminating. This is how you begin your cleanse. A lot of people try to take colon cleanses about this time and that’s okay but it’s still about the habits.

Get back into hydrating—drinking about half your body weight in ounces of water—incorporate a little bit more. To really trigger the metabolism to begin eliminating drink about 10-16 ounces as the first thing you do when you awake in the morning. That will trigger the body metabolizing, hit the colon, and you’ll start eliminating.

Third, increase your cardio. Remember that bad nutrition increases calories. To help you burn calories, increase your cardio, especially the first week you return to your program. Get back to your normal workouts but add more cardio by adding in an extra 15 minutes. It is from the 35th to the 60th minute of cardio that you will gain the maximum amount of calorie burn. Cardio will also help you eliminate the sodium and sugar out of your system and drop those excess pounds.

Here is your program to return to after vacation, or, after a long weekend. To be successful, get back on your program, and don’t make any excuses. You’ve enjoyed the good food and relaxation, but let’s get back on it and incorporate the good food back into your program. Eat smaller portions, increase your cardio workouts and return to your normal fitness routine.

That’s our Ultimate Transformations Moment. Peace and be more.

Erich Nall is the owner and founder of Ultimate Transformations Training in Los Angeles, Calif. He is the author of “21 Days to Ultimate Health and Wellness.” He is also a regular guest and commentator on KJLH 102.3 FM’s the “Front Page” with Dominique DiPrima. Contact him at: www.ultimatetransformations.com.