Hey there Muscles,

Hi. My name is Mike's inner slug. And I'd like to tell you about the last ten days.

We started in New Orleans. Gumbo. Po'boys. A beignet every single day... not because it was planned, just because it kept happening. And somewhere in there I discovered that sazeracs are dangerously good. That's all I'll say about that.

Then we made our way to the Emerald Coast of Florida, where the key lime pie situation got a little out of hand.

How out of hand?

On our second to last day, I (Mike's inner slug, fully in control at this point) convinced him to buy a whole key lime pie. And because Mike still has some remnants of a functioning brain, he ate it with protein shakes. Balance, people. It's all about balance.

I regret nothing.

But Mike is back now. And unfortunately for me, so is his routine.

The Re-Entry

Vacations are supposed to happen. Life is supposed to happen. A week or two of gumbo and key lime pie and not seeing the inside of a gym is not the end of the world. But there's a difference between a planned reset and a full identity swap. At some point the slug has to step aside and let the coach back in.

Here's how I'm doing it, and how you can too if you're coming off a vacation, a rough stretch, or just a season where things got away from you.

Step 1: Get Back in the Gym. Consistently.

Not perfectly. Consistently. Four days a week, every week, until it feels normal again. The first session back is always a little rough (the first few actually), the weights feel heavier, the conditioning feels worse. Your body is basically filing a formal complaint. That's fine.

Show up anyway. The second session is better. The third is better still. Consistency is the only way through.

Step 2: Drink Your Water.

I know you know this. Everyone knows this...

And yet somehow when routine breaks down, water is the first thing to go (I too am guilty). Fishing on the water puts me in a Zen state where I don't eat or drink water for a full day, only to feel the need to binge on cold beers and key lime pie...

So, get back to it. Your energy, your recovery, your performance in the gym all of it is downstream of hydration.

Step 3: Hit Your Protein.

You don't need to be perfect with your nutrition coming off vacation. But protein is non-negotiable. It protects your muscle, keeps you full, and gives your body what it needs to rebuild. Get your target in every day and let the rest of the diet normalize around it over the following week or two. For a target, aim to hit 1 gram of protein per day.

Step 4: Get Back on Creatine.

If you were on it before vacation and fell off, restart it. Simple as that. Creatine is one of the most well researched supplements out there and it works. No loading phase needed, just get back to your daily dose and stay consistent. Aim to get 5-10 grams a day.

I use and recommend Transparent Labs (I use their protein powder, creatine, pre workouts, and bars) use code DEWAR at checkout for a discount, or use my affiliate link!

*The do sponsor me, however I was using their product before sponsorship, so I back what I beleive in.

Step 5: Log It.

Workouts. Water. Food. Get it back in the apps (I use MacroFactor for my diet and the J2FIT Workout App for workouts) to track. You don't need to be obsessive about it, but logging does bring awareness, and awareness drives accountability. When things go sideways, it's usually because we stop paying attention. Start paying attention again.

It's Time to Regain Your Title!

These five things aren't glamorous. They're not a complete overhaul. They're just the pillars that every strong and capable body is built upon.

If you're struggling to get back into it and want some motivation and direction, reach out.

I work with people every month to navigate exactly these moments...the re-entries, the rough patches, the seasons where life takes over and the gym falls off. That's what coaching is for.

Reply to this email and let's talk.

And if you want to know which po'boy or gumbo I thought was best in New Orleans, or where to find the best key lime pie on the Gulf Shores and Pensacola stretch, reply to that too. I have opinions. Strong ones.

Stay strong, stay durable,

Mike

P.S. Next week we're back to business. No more key lime pie. Probably.

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