Don't worry so much about one overindulgence. Drink a bunch of water to get the extra sodium out of your system (so you don't retain water) and you'll be fine. An appealing part of Fat Smash is that everyone eats things we weren't planning on eating, we just need to forgive ourselves and move on so we don't get stuck in a rut. It's not all or nothing. And rowing is SUCH a hard workout. When I was in college, in good shape and running 25-30 miles a week 30 mins would have been a tough workout. I'm sure you're doing fine. Keep on smashin'.