Summer Holiday Survival Guide

Summer Survival Guide

How to enjoy your holiday weekend while staying on track

A big holiday weekend is coming up!! I hope you are ready to enjoy it! 

While I plan on indulging a little - I still have goals that I am after and big things to accomplish so I am not going to throw in the towel. I have some things I plan on doing to keep me on track and want to share with you! 

1) Have a plan!

What will you be doing? Are you going to be traveling, in hotels, camping, being with family and friends?
Make sure you schedule in your workout and treat it like a meeting with your boss that you cannot miss.  

If you know you will be away from the kitchen or your store (we all have our faves) pack some of your go-to foods and snacks to have with you! 

2) WATER! 

 Water is the way to go if you can. However, sometimes we all need a little drink.  Try to stay away from those fruity, frozen, high calorie drinks.  

Stick to something like a vodka soda water with a splash of lemon or lime AND some water to go with.  It's just a lower calorie option but still calories -- so do this in moderation! 

3) The 80 - 20 rule

Its all about moderation.  No one is perfect, and that's GOOD! You can still enjoy grandma's cookies that you have been thinking about all week, but pass up the treats during the week if you know you'll be hanging with gram on the weekend! Just decide when you are going to splurge and go for just that treat! Its a balancing act.

4) Portion Sizes

Do you know what the proper portions look like? I know my 21 day fixers do -- thanks for the containers Autumn!
But if you don't use this graphic to help you --> 

And grab the smaller plate if available.  It is going to help you manage those portion sizes and still enjoy in  moderation.  

5) Go Prepared!

Don't just assume that there will be fruits and veggies or clean/healthy snacks to munch on.  You do not want to end up being HANGRY and caving in and making bad choices.  *trust me -- I know this one -- as a picker eater I have learned this the hard way! 

Now I make sure to fuel up with some shakeology ahead and offer to bring a side dish to share that I can enjoy. 

Don't get me wrong, I'll likely still have a snackie in my purse justttt in case too! (something like apples or peanuts)

This way you can eat at the party and get to stay on track! 

Here is a list with clickable links to some yummy 4th of July inspired treats: 

Fruit Wands

Star Spangled Fruit Salad

Red White and Blueberry Yogurt Popsicles

Independence Day Frozen Fruit Pops

Red White and Blue Cheese and Fruit Tray

You can and WILL make it through the weekend.  Its a learning process and a journey so just take it one step at a time.  Small steps in the right direction still means progress.  :) 

Starting July 6th is a 21 Day Fix Up Your Summer Challenge group! If you want more details contact me by filling out the application below! 

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Summer Vacation Tips

Summer Vacation Tips

First before we get into the tips -- let me apologize for being a bit absent as of late.  Along with being a beachbody coach I am a full time teacher.  It is closing in on the end of the school year (5 more days with students to go) and things get a LITTLE crazy at the end of the school year.  So much to do and so little time to do it.  

With that being said -- I am more than ever -- aware that summer is right around the corner.  
I have a family beach trip that I am BEYOND excited and looking forward to this summer.....which got me thinking....
Man how am I going to keep on track with my health and fitness routine while I am at the beach house with my family?! 

I came up with some ideas for myself and thought -- hmm I bet other people are going to be going on summer vacations -- I MUST share my ideas.  
Please feel free to implement these ideas and make them work for you.  Do some, do all, do none -- but if they help in any way, I am happy!! 

Here are some tips that I have come up with: 

• Working out
• Take your DVDs with you! 
• Cant do that? Try Beachbody On Demand!!
• It great on the go, as long as you have WiFi you can stream those workouts! 
• Take a long walk, run, or bike ride around the area -- I love seeing whats around me
• Swim laps in the the pool or "laps" in the ocean! You can still be in the water enjoying your vacation, but also getting a great workout in! 
• Find a local class or studio to go to near your vacation spot -- I am sure there is one somewhere! 
  
• Two scenarios here:
• Family/friends who are really into fitness and supportive of your journey
• Get them involved!! 
• Take this time to have a  member join you on your workout! Share your workout routine with a new loved one or friend. 
• Have them share their workout with you! Try something new with someone who will make it fun.  
• Family/friends not as supportive 
• Don't let them get you down!  You are a work and progress and doing great.  No need to stop for them! 
• Get up early and crush your workout.  If you have to do it while everyone is sleeping to avoid the conflict -- do it.  Your body will thank you for it in so many ways.  
• Do your workout after they go to bed.  
• Find ways to be active during the day.  Go for that walk.  Take the stairs.  Do some lunges, squats, crunches, etc. in your room when no one else is around.  Youtube or google some great short routines to squeeze in.  Any workout is better than no workout at all! 
• If you health and fitness is a priority to you then find time where you can still fit something in. 

• Eating
• Be sure to take/buy your favorite healthy foods and snacks to have with you for your trip! 
• I know not everyone is going to be trying to stay on track with their vacation so try to stick to your healthy foods as much as you can
• I am not saying you can't indulge here and there (its vacation after all) -- but its all about moderation -- 80/20 rule ladies and gents! 
• Still try to fit in your 5 - 6 meals (3 main meals with 2-3 small snacks) each day.  I know this one will be tricky for me -- but we need to fuel our bodies right.  Just do your best!! 
• Continue to watch your portion sizes
• Take the smaller plate if available
• Keep practicing those great portion habits you have learned along your journey
• Visit the local food markets
• Grab some great, fresh, and healthy foods for the week
  
• Eat in -- instead of going out 
• In my family we all take a night and make dinner.  We go out still -- but not EVERY night.  
• This will help you to control what food you are fueling your body with 
• Watch what you drink
• Try to stick to water when you can -- add some flavors into it if needed
• Am I saying not to indulge at all? No - its vacation, have some fun! but don't go nuts!!
• Make a healthy snack/treat
• You can feel like you are cheating but still getting a treat! 
• Make some frozen banana pops
• Here is a list of 7 fun popsicles to make 
• My favorite idea is the lemonade popsicles! 
• Plan your cheat meal into your week 
• Do you know that you are going to be going to to your favorite summer hot spot? Make it your cheat for the week and try to stay on track for the rest of the week 

• General Habits

• WATER WATER WATER
• It's hot and if you are going to be out in the sun you are going to be sweating so drink up.  Water is so important on a day to day basis but important still if you are going to be outside sweating a lot 
• Sun Screen 
• Take care of your skin and those around you!! I know we all know the drill with sunscreen -- but don't forget it or dismiss it!
• We need to take care of our bodies!  
• Sleep 
• Get your sleep on vacation.  The typical adult needs 7 - 9 hours of sleep.  I know I am for this daily -- but don't always get them. 
• I am going to use vacation to get me on TRACK with this! 

I hope these help you to keep on track with your health and fitness journey.  If you have any great tips or ideas, please feel free to share by putting them in the comments below! I always love learning from others!! 

Happy Summer!! 

Be the Example

Be the Example 

You never know who is watching

There are so many reasons why leading a healthy lifestyle is important.  Not only do you need to do it to take care of you, your body, your family, your health, and the the list could go on and on.....
But sometimes you never know who you are helping.  It may be someone who you would have never suspected would be inspired by you.  

Over the holidays, I was reminded that eyes both big and small are watching you.  Check out this picture of many of the little people in my life who were watching me and even joining in on my workouts.  

I am not a mommy and did not think little eyes were watching me as I got up each morning and did my workout, but those little eyes asked at the end of some holiday celebrations if we could work out together one night -- so a double day it was!! And then more little eyes joined in and we had our very own live class {ok not really but it was crowded}!! While I knew my family is watching and supporting me, I did not realize the little ones in the family were included in this and it was totally unexpected.  I was surprised and oh so excited -- I never thought I would inspire a group workout with the nieces and nephews.  It was so much fun.  It made me excited to seem them so excited and enthusiastic about exercise.  It does not need to be this terrible, scary, negative thing for them.  They can embrace it from the start -  if they see the adults in their life leading by example they will join in.  After all -- kids want nothing more than to grow up like the adults in their life and be just like mom/dad/auntie/uncle/grandma/grandpa, so why not show them how great it is to be a happy, healthy person! 

This group workout just reminded me that people are watching and you may not even realize who is watching, but you can't give up even when you feel like you are doing nothing.  Someone, somewhere knows the hard work you are putting in and is appreciating you!! It may be your family who is saying it loud and proud.  It might be your neighbor or friends cheering you on.  OR it just might be a random friend on Facebook who you didn't even think was watching, but is inspired by you.  You give them the push to keep on trying and keep going.  KEEP after it!! 

While sometimes I think, oh boy here I go again posting another workout picture that people are going to be annoyed with I remember that I may not know who is watching and they might just need a little inspiration to go on that extra walk today.  To know that someone else is struggling with the same things they are and to just keep trying.  Sometimes people will be loud and proud and cheer you on with shouts, but there will be silent cheerleaders who will cheer you on and be proud of you -- just not so loudly or boldly.  

So this is me -- even if you think I am not watching -- telling you that you are doing great!! Keep on going!! Be the example for someone in your life.  I am proud of you! Don't give up! Just keep pushing.  Be the best version of you that you can be for you  and all of the people in your life!! People are looking up to you and I know you will not let them down! :)