How I’m Getting Back On Track After A Three Week Vacation
Getting married and going on a honeymoon was the most beautiful—and bizarre—experience I’ve ever had.
The wedding? Hands-down the best day of my life. People say that all the time, but it really was. Being surrounded by everyone you love, sharing that moment with the person you’ve chosen forever? Unbelievable.
Then came the honeymoon. Two weeks of pure joy. No work. No real decisions. Just, “Pizza or sandwich for lunch?” and “Where should we go for dinner?” We saw amazing places, soaked up every moment, and fully unplugged. I’ll remember it forever.
But now… I kind of miss my life.
For two weeks straight, I had a croissant every morning. I drank more alcohol than I have in any other stretch of my life. I basically became 90% cheese, gelato, wine, and pasta. So. Much. Pasta.
And my first instinct?
Panic. Restrict. Fast. Overtrain. Try to “undo” it all. Ten years ago, I might’ve done that. But not now. Not anymore.
Here’s what I’m actually doing to get back on track—and what I recommend to my clients too.
1. Set Myself Up for Success
This one gets talked about all the time—but it’s still underrated.
I play the fitness game on easy mode. Not because I’m special. But because I’ve made it easier for myself over time.
Why?
I’ve built habits over the last 15 years that feel automatic now.
I stick to simple systems that remove the guesswork.
This week, I’ll stock the house with good food. I’ll prep my lunches. I’ll grab ingredients for quick, healthy breakfasts and dinners. I’ll go to bed on time. I’ll set an alarm to train before the day gets away from me. I’ll choose (or create) a workout plan—and follow it.
That way, when the tough moments hit—
Should I work out? Should I cook or order takeout? Do I even have time?
The answer’s already locked in.
The hard choice becomes the easy one—because I made the decision ahead of time.
2. I’ll Set Specific Goals That Actually Mean Something to Me
Once my systems are in place, I’ll choose a goal or two to focus on.
Usually, I pick one for health and one for performance or aesthetics.
My current health goal: Improve metabolic health. I want to lower my average blood sugar to an A1C of <5.2 by 1/1/25.
My performance goal: Get strong. Bench 300, squat 400, deadlift 500 by 9/1/26.
If you asked me, “Why do those goals matter to you?” I’d have real answers.
Why the blood sugar goal?
My levels tend to run high (my last A1C was 5.7).
Diabetes runs in my family.
Chronically elevated blood sugar is brutal on long-term health. It raises your risk of heart disease, cancer, and more.
I want to be around a long time—and not just existing, but thriving.
Why the strength goal?
My all-time bests are 285 bench, 425 squat, and 455 deadlift. I’d love to hit 300/400/500 in the same season of life.
Now is the time. I’m young, I don’t have kids, and I can train 4–6 days a week.
Health and longevity will always be priorities—but I’ve got decades to train for those.
My window for peak performance is closing. I want to go for it while I still can.
These goals matter to me. They give me a reason to care. They give structure to my day.
Every time I sit down for a meal or step into the gym, I’m reminded of why it matters.
And that’s what I want for you, too.
Don’t just pick a vague goal like “get in shape” or “lose 10 pounds fast.” Pick something with meaning. Something that excites you and fits into the bigger picture of who you want to become.
Think long-term. What will matter to you in 3 months? 6 months? 2 years?
Aim for that.
3. I’ll Be Intentional About Every Decision I Make
Something that felt so strange during the honeymoon?
I ate whatever I wanted.
No second thoughts. No planning. No asking, “How will this make me feel in a few hours?” or “What does this do to my health long-term?”
But here’s the thing: I chose that. Before boarding the plane to Italy, I made a decision—for two weeks, I wouldn’t think about food. I’d just enjoy.
And it was a nice break. But it’s no way to live. Not forever. Why? Because it’s short-sighted. It’s selfish.
I care too much about my future self. I care how he’ll feel in three hours. I care how he’ll sleep tonight. I care about the path his health is on over the next ten years.
So, I’ll return to the way I eat when I’m at my best:
Most of the time: I eat foods I enjoy that also support my goals and values.
Occasionally (1–2x/week): I relax a bit—maybe a dinner out, a dessert, or a glass of wine.
Rarely: I go all out. Eat and drink whatever I want, no rules. Honestly, I’ve already filled my yearly quota of those days. So I might have two or three more all year.
That’s balance—for me.
It gives me room to enjoy life. To share a bottle of wine or pizza with friends. But it also keeps me feeling good, performing well, and building the future I want.
And that’s the real goal, right? Not perfection.
Just being intentional.
I’m Lucky For So Many Reasons
The last few weeks have been the best of my life.
I feel unbelievably lucky—not just to have married the love of my life—but to be surrounded by so many incredible people. Having the wedding and honeymoon of a lifetime is a gift I’ll never take for granted.
It also gave me space to reflect.
Not just on my life, but on the impact I get to make through coaching.
Helping people build healthier lives—physically, mentally, emotionally—is a privilege I don’t take lightly. I feel incredibly lucky to do this work.
If you’re reading this and you’re ready to take the next step, I’d love to help.
The first step is to apply for a free Game Plan Call.
Best case? We decide to work together, and we change your life.
Worst case? You walk away with a clear, customized roadmap to reach your goals—no strings attached.
No pressure. Just a real conversation about what you want and how to get there.
Talk soon,
John
P.S. My wife (still feels weird!) and I sharing the best bottle of wine we’ve ever had (Brunello di Montalcino 2015 - Carpineto), if you’re into that kind of stuff), at a stunning restaurant with a breathtaking view of the sea.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
