Good morning
Freaking out about food and exercise when life is busy or when you are traveling is not helping you, but rather hurting, and I know this from experience.
If you have been following me for a while, you know I come from an extreme background of dieting - as you know, I now have an #AntiDiet approach in regards to traditional dieting for
weight/fat loss.
To the topic at hand, on trips like the one that I just back from, I would pack all my meals and make sure I worked out every single day, no matter what, even if I sacrificed doing the fun stuff with family and friends.
No Bueno!
I would literally freak out about not getting my workout in, as if I would entirely revert and gain all the weight back or get unfit or something. This is so far from the truth. The stress of getting all my "clean foods" in and not working out was really was what caused any weight gain. High stress and obsession equals weight gain, did you know that?
My fitness and health were actually hindering/stressing my life, not enhancing it.
I am a recovering obsessive exerciser and had a disordered eating mentality, or as I also call it, a diet mentality.
So
anywho....
I ate out pretty much every meal this weekend, and I didn't die, and I only worked out once!
- I didn't gain a ton of weight (scale). And if I did, or if you do. All you have to do is literally pick up right where you left off if with your
normal routine. Nothing is ever lost unless you make that choice.
- I can still fit all my clothes
- I didn't gain a ton of fat.
Some of the meals over the weekend!
Here's the workout that my friend and I did before our biz retreat, and it was so much fun. The above list of things didn't happen because I have implemented several strategies that are HABITS now. These habits have stuck with me for years now because of PRACTICE, not perfection. And I know that all is never lost, even if things don't work out in my favor. Also, that I
can do the best that I can no matter the situation.
The holidays are basically here, in which the same mentality as described above can tend to creep in. However, it doesn't have to be this way.
The tips that I am sharing with you today apply to vacation, holidays, travel, basically any season of life.
5 of my no-fail travel/ holiday
nutrition and fitness tips:
1. Water, water, water!
I carry an empty steel water bottle with me, no matter where I go. Always. Water is your friend for life. Don't worry about how much, just drink. You'll know if you aren't drinking
enough.
2. Be super picky with your indulgences:
Every meal I ate this past weekend had my AMEN Protocol. In addition, I do not eat food that does not taste good for the sake of eating it.
- I prioritized Protein with every meal. This tip is a game changer. If this is the only one you can implement on trips and what not,
do it. You’ll feel fuller longer, and satiated is the name of the game.
When your protein is in check, you are less likely to crave things and overeat other stuff.
- Some form of veggies Fullness, water, fiber. You will naturally eat less because of the
veggies!
- I ate mindfully and and stopped when I was full.
3. Share meals
Sharing is carrying. The
easiest way to cut back the calories is to share those big portioned meals. It's a no-brainer. Still hungry after sharing the meal? Who says you can't order more if you are still hungry? Food is readily available, and is not going anywhere!
4. Pick one of the three at each meal.
- Carbs, Dessert, or Booze.
I was out with my girlfriends, and this is one that we all tend to do most of the time, we aren't perfect about it either. Like I said, most of the time.
We actually shared a big ole piece of cake and still had some left on the
plate.
- If you are partaking in an adult beverage, skip the carby meals. Opt-in for veggie and protein based meals.
Again, be picky with what you really, really want. You can always have any of them. Food is always readily available. 5. Walk as much as possible. If you have the time to spare do a 15-20 min workout, you can do it: like this one here.
We set the timer for 15 minutes and got it in. It was a really good workout. See the workout
above. Try it and let me know how it goes!
We walked all over downtown Asheville, NC. Our Airbnb was downtown, so that made it super easy to get movement in. I was able to get in over 10,000 steps each day; this was important to me because we were sitting a lot for the conference. As soon as I could get up and move, I did.
My last and final bonus tip is to:
Eat when you're hungry, not when you are supposed to!!
My friend and I had a pretty filling breakfast this one particular morning. We had full-fat greek yogurt with blackberries and a small side salad with a little more protein (chix). I know, I know, salad for breakfast, lol - refer back to the list above. Get veggies in when you can, enough said.
When our lunch break rolled around, we
were not hungry. We purchased our lunch, got it to go, and ate when we were hungry.
So, my friend, these are my no-fail ways to keep your nutrition in check, feel good about your choices, and never feel like you're off and on the proverbial wagon because of what's going
on in life.
Again, did you die tho from eating too much or not eating like you normally do? Nope!!! When you get back to normalcy, you just pick up right where you left off!
Next time ask yourself this when you start the shame and guilt! ^^^^^^^^^^^
Whatcha think?! Hit reply and let me know what are some your go to nutrition practices. I love to hear them.
Thank you for taking the time to read and allowing me to take up space in your
inbox.
My favorite fitness/nutrition reads of the week:
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Yours in Strength and Health, Xo Candace
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