We went to Vegas for the food, the shows, 2 concerts (JLo & Def Leppard/Journey) to play, to sightsee, kayaked, etc. We are actually a lil limited because of my husband's knee, but we still had a great time!

To escape the RV and for a vacation of nothing but relaxing and lounging.

Speaking of food, we ate gooooood, we went to some really fantastic, tasty tasting restaurants on the strip, and we found an amazing Steakhouse out in town recommended by a local. It was delicious!

I often get asked “how do I eat” or “how should I navigate eating on Vacation”.

If you have been following me for any length of time, you may know that I used to have an awful relationship with food - disordered eating for a good while! How I used to navigate eating on vacation is VERY, very different than how I eat now - thank GOD!

While in Vegas, I ate all the things! The key thing here -I ate the things that I liked or picked foods that I thought I would enjoy. I stayed mindful and in tune with my nutritional needs!

I apply the same principles as I do whether it's Sunday, Monday or a Holiday, or whether I'm on vacation! I no longer have to let my hair down, or feel the need to escape from my diet because no foods or EVER off limits in my home. I don't ban whole food groups or deprive myself anymore, so there's' no need to break loose!

One of the principles that I apply is that I have Protein with pretty much every meal, whether that's Fried Chicken or a lean piece of poultry. I get the veggies in when I can - I do the best that I can with what is available.

P.S. I had a delicious, mouth-watering Chicken and Waffle meal at this restaurant called Yardbird Southern Table & Bar - OMG it was so good. I ate the whole thing except for a few bites. It filled my entire soul, lol!

This is the juicy goodness! Lol, I must confess this is not my photo.

The one I took doesn't capture the essence like this one does!

The funny thing is now that I have created a consistent habit with Protein, if I don't eat Protein, I always feel as if my meal is incomplete. I loves my protein through and through!

It's also how I teach the women that I work with to always build their plates around Protein - ALWAYS! First thing on the plate should be Protein. It's a game changer for your hunger, fullness, satisfaction, and our hard-earned precious muscle loves it so!

The second thing is that I am mindful when I am eating my meals! If I happen to overeat - like I said before it's okay, I am not a failure, I'm not doomed, all is not lost. NO shame, no guilt, NOTHING! I let it go; I move on.

Mindfulness means I pay attention to fullness when I am eating. I don't want to be underfed - of course if I am, I can always get or order more food, nor do I want to be stuffed till I'm uncomfortable. I don't want to be on either end of the spectrum. I like to be right in the middle.

I enjoyed, I indulged without any guilt, I walked a lot, I got some lifting sessions in when I could (the gym was pretty dope where we stayed for a hotel gym).

No stress when I didn't get to lift! I do workout on vacation, because it feels good for me, I like it, I enjoy it, but I am also okay if I don't workout. I am not gonna miss out on activities, time with friends or family during a vacation just to get a workout in - NEVER. I have in the extreme days, I missed out on so much then, so NEVER ever again!

Speaking of, one of the workouts I got in with a good friend that lives in Vegas at the hotel gym! It was short and sweet. We set the timer for 20 minutes and did the damn thing! It was so much fun and a fantastic workout!

The workout as follows:

- Smith Machine Squats: 10 reps

- Pull-ups: As many reps as pretty!

- Smith Machine Romanian Deadlifts: 10 reps

- Dumbbell Bench Press: 10

We completed "As Many Rounds as Pretty" in 20 minutes - we ended up getting 4 rounds in, in 20 minutes.

Give it a try and let me know how it goes!

Finally, yo answer your question on how to eat or if you should diet on vacation:

1! - YOU DON'T diet on vacation!

2nd! - Eat what you love, be mindful, be picky in your choices - if it's not a HELL Yes, don't eat it!

Let vacation be a vacation, my friend, have fun, enjoy it, indulge, play, etc.! Life is too short not to! When you come home or get back to your regular routine, you just carry or/pick up where you left all!

Thank you for reading, I hope you have an amazing week!

In Strength

Xo

Candace

P.S. What interests you the most fitness and/or nutrition? Or what questions do you have pertaining to Fitness or Nutrition? Reply back to this email and let me know!

P.S.S. Would love for you have a listen to the latest podcast that I had the honor of being on. So, when you get a chance, throw yo headphones on and get some steps in while listening. Enjoy! Check it out here!