We've all been there...a cheat turns to three or four... a vacation turns into days of debauchery, a birthday weekend goes off the rails. Have you gone carb crazy? Ideally we implement strategies to keep ourselves in check, but lets be honest, we are human and we screw up from time to time,

Over the years my slips become less frequent and less intense, so be sure to learn from your mistakes.

Here are a few tips to help you to get back on track with your clean eating.

1. Get back on the wagon ASAP and keep moving.
I'm writing this because I had a four days of excessive portions, too much sugar and some social drinking. Don't delay. There's no time like RIGHT NOW! Even if you don't have time to get to the gym immediately, take the stairs, do some planks, jog instead of walk the dog. Walk to work. Get moving and do not delay. I NEVER stop exercising, even if my food is bad (unless of course you're really sick or actually stuck on a plane all day. You can always walk, take the stairs, do planks or pushups in your hotel room. When people tell me "I'll start tomorrow," I think, get going now!

2. Keep hydrated!
Drink 3-4 liters of water a day minimum and load up of green and herbal tea to flush out toxins. Water and hydration are so important and I cannot stress this enough, Being dehydrated can affect athletic performance and and can cause fatigue.

3. Plan mini-meals and allow for some hunger
Try to eat about 5 times a day, lean protein and lots of vegetables (Aim for about 20g of protein at each meal). Allow yourself to become hungry between meals. Ideally we do these things on a regular basis, but they are especially important when you are trying to drop some extra fluff and bloat. Eat enough fiber to keep things moving and to keep you full. Add fiber powder to your shakes, eat a high fiber protein bar and of course tons of fibrous fruits and veggies like black or raspberries, cauliflower and broccoli and nuts and seeds.

4. Get back on your supplements
One of the first things to go when travelling or celebrating are taking your vitamins. Be sure to pack them with you and take all of the essentials, especially fish oils.

5. Mix up your workouts
If you typically do heavy weights, add in some HIIT to spice things up and get your body working hard. Run the stairs. Challenge your body, even if its only in short bursts throughout the day. Add 15 minutes of cardio in the morning. Every little bit adds up and is sometimes more manageable than committing to a long workout (I don't believe one needs to train for more than an hour at time). Throwing in a bit of tabata before work can get your metabolism going and wake your body up. Getting your heart rate up and hydrating yourself in the early part of the day can help you control your food intake as well. I am not a big believer in regular fasted cardio, and hate early morning heavy workouts, but getting yourself moving early in the day when you're in a funk can be just what the body needs.