Vacation!

The kiddos and I got back from a little get a way to see my family back in the midwest this past week. I swear I am feeling older and older every day because it is taking me A WHILE to recooperate. I have been exhausted trying to catch back up on sleep since we have been home. 14 hours in a car, wiped me OUT!

You know what I haven't been doing though? Playing catch up with my weight! It is even steven and I couldn't be happier... I was worried about going to Gramma's (aka chef Gramma) for a month before I even left because she cooks and bakes for every.single.meal. And I love everything she makes. I was worried this was going to cause a wreck to my waist line but I got this email from my boss (Big Jon) in his monthly newsletter he sends out...

5 Reasons People Gain Weight on Vacation

Vacations are a time to get away from the grind of everyday life – to indulge mind and body in relaxation and enjoyment.

Unfortunately all that indulgence typically leads to a pound gained for each day that you're away.

To help you combat these unwanted pounds, I've identified the 5 main reasons that people gain weight on vacation, as well as your strategic plan of avoidance.

Reason #1: Not Having A Plan
Let's face it, the vacation mindset is a set-up for gaining pounds. Your priority is to relax, and for most that means eating, resting and forgetting the gym.

Your best line of defense is to keep your fitness goals at the forefront of your mind.

Your Plan: Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two.

The simple act of bringing your fitness goal to mind before leaving on your trip will greatly reduce your chances of coming home heavier.

Reason #2: Indulgent Snacking
There's nothing like a vacation to cause you to throw all caution to the wind with indulgent snacking.

Ice cream in the middle of the day, frozen coffee drinks topped with whipped cream, salty bags of chips and even a visit through a fast food drive thru.

While these snacks may be fun, the damage will quickly catch up to you.

Your Plan: Approach your trip with the strategy of indulging with control.

If you really must have a sweet treat, then make it small and follow it up with a balanced, protein-filled meal.

Another way to reduce indulgent snacking is to bring along your own healthy options.

Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat jerky are a good start.

By filling up on these healthy snacks you will end up eating less when presented with a sweet or salty treat.

Reason #3: Forgetting Portion Control
You have no choice but to dine out while on vacation and whether you're visiting 5 star restaurants or fast food diners, you're going to face the same problem: large portions.

While the easiest thing to do with a big plate of food is to simply eat it all—you are on vacation after all...right?—that isn't the best for your waist.

Your Plan: Decide here and now that you will not indulge in large portions.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat.

This gives you no choice but to eat a healthy portion.

If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Reason #4: Eating Too Late
Who really wants to go to bed early while on vacation? The days stretch long and undoubtedly end with a nice big dinner.

All these calories, eaten right before bed, will quickly land around your waist.

Your Plan: Simply stop eating 3 hours before you go to bed.

This easy trick is especially effective while on vacation.

So skip that late night indulgence and wake up looking and feeling great.

Reason #5: Not Exercising Enough (Or At All)
Oh, groan, do I really have to exercise while on vacation?

Yes, you do! That is if you want to look and feel younger and more alive.

Too often exercise is looked at as work, but vacations are the perfect time to really enjoy a good workout.

You won't be rushing home, trying to squeeze in a few minutes at the gym, but rather the vacation workout can be a relaxing and enjoyable experience.

Your Plan: Look at vacation workouts as a treat, and make it a priority.

Here are some ideas:

• Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine, so make good use out of it.
• Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.
• Make a conscious effort to be active everyday. Go on a brisk walk after your day's activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit.
• Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – it's easier than you think.

Cut Your Carbs

Vacation days are notorious for carb-rich meals, and it's a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing to eat one carb-less meal each day.

• Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries and pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.
• Lunch: A great carb-less lunch is a salad with lean meat. It's so filling and satisfying that you won't even miss the bread.
• Dinner: Since you're on vacation, you don't want to feel deprived, so dinner is the hardest meal to go carb-less. But if you've indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

(it's me again now, I can't change the font back...)

I also saw a post from a friend that was on a CRUISE, with her goal to come back the same weight as she left. I sorta figured these were SIGNS from above, challenging me to be my newest best self while I was away. 

So I made a plan, in the car (14 hours remember?!) where I would be tempted with junk-- I came prepared with nuts, dried fruit, rice cakes, and protein shakes. Then at Gramma's I went to the grocery store with my dad (who is also contentiousness about what he eats and exercises every day!) and we stocked up on clean foods: oatmeal, egg whites, greek yogurt, cottage cheese, chicken breasts, fruits and veggies) I stuck to my every 3 hour clean eating plan and avoided carbs at night except for when I really wanted to indulge-- which was two nights, one pizza night and one gramma home made from scratch chocolate cake night. I loved that cake, and I enjoyed the pizza-- guilt free because I had prepared and planned it into my life. We also went for an hour long walk each day that I was away (I think I forgot to mention I am suspended from the iron for another 4 weeks, 6 weeks total... and YES it's killing me.. I miss it, the iron calls to me each day as I walk on the dreamill, or climb the stair demon)


I came home and was pleasantly surprised to see that I was not my weight that I left at-- but down 2 lbs! This is a big deal, because in my old life-- a vacation of any kind would put me back weeks in regards to my fitness and weight goals. But the new me, the new me plans for exciting events so I can indulge, but I have also learned to cook and eat healthy clean foods that I enjoy, so I can stay on track with my goals. 


So, friends. If you are reading this and you are about to go on vacation-- I assure you that it IS a sign, that you TOO can be on track while on vacation and still enjoy your friends and family's time together. All it takes is a plan, preparation time, and the desire to be your best self-- no matter where you are!