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STAYING ON TRACK, WHILE STILL ENJOYING

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I am headed on a cruise this weekend for a week, and I wanted to talk about staying on track with your goals, or maintaining your weight and health when on vacation, while still having a good time.

Now, I like to drink and eat.  That is what vacations are about right?  Not worrying about a thing, because we all need a break from reality every once in a while.

I don’t want to know whats in what, and I certainly don’t track on vacation, BUT I do subconsciously know what I am eating and what I am putting in my body, and I do make sure its not all so terribly awful the whole week.

One week of shitty eating can really set you back sometimes from goals.

Here is some tips It took me several years to kinda figure out.

I like to chose one meal a day that I can kinda splurge on and keep the rest very light.

For me, I cannot start my day off by eating a bad meal and feeling gross.  It really sets the tone for me, even on vacation.

I will have a nibble of TJs sometimes, but I eat healthy for breakfast every time. 

Lunch the same way.  I will order a salad with some chicken, and maybe a side of fries, or chips and guac, nice glass of rose, or red wine, or maybe even a lighter beer.  Keep it on the lighter side with all things.

For dinner, I will chose a protein and some potatoes or fries.  But I will chose what I want and eat what I want, but I won’t scarf my face until I want to puke… unless of course I do ha.

Another thing is try and get exercise in every day.  Find a gym at the hotel, or run on the beach, or run anywhere really.

I get in extra cardio when I am on vacation. 

For me, TJ and I love to run together on vacations so that is what I typically do.

I have never been on a cruise, so I plan to find a gym there and just hurry and get a quick 30 mins in before I start my day.

Most importantly enjoy yourself and try not to worry to much!  Just don’t go absolutely crazy and eat everything in site the whole time.

You will be totally fine, and before you know it you will be back on your routine again.

That is what I have learned from my vacations and what has worked and what has put me off track.

I HAVE gone crazy on vacations and its ended up being just fine, but I did gain a pound or two haha.

If that happens, DON’T WORRY.  Just work extra hard the following week to lose what you gained.  

It’s all fun, until your jeans don’t fit haha.

Also, don’t get me wrong.  Healthy eating isn’t all about appearance, I do it to feel good, and so I can live longer for my family.

Another thing, just LIVE and have fun!  

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STRUT THIS PANTS / NIKE SHOES / STRUT THIS TOP

INTERVALS

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So intervals, are basically life to me now.

So what is interval training?

Interval training is a type of physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.

I cannot go one day without doing them.  It has helped my anxiety and worry that I constantly have ever since Oaks.

I got the tip from The Skinny Confidential.  She is one of my favs.  Must check her out.

Anyways, doing intervals not only burns more calories, but it really helps with depression, anxiety and just plain old stress.

It can help to reduce mental illness, and good for your overall health, and mind.

This is the main thing I do to get my cardio in.

What I do, is I will get on the treadmill anywhere to 20-40 mins.

I bring it to a 4.0 incline, and speed walk on 3.5 for 1 minute and then bring it up to 7.0 for the next minute. 

I will do this usually 30 minutes every day. 

I do it after my heavy lifting.

-Here are a few reasons why intervals (anerobic exercises) are so good for you

•it promotes brain growth

•it prevents stress by beating it to the punch: self-inflicted physical stress helps ready the body to cope with emotional or physical stress when it comes around unexpectedly

•it interrupts the mental feedback loop of anxiety within the brain

•it reduces muscle tension, which in turn, reduces anxiety

•it regulates all the neurotransmitters targeted by antidepressants, thus waking up the brain and improving self-esteem

•it elevates brain-derived neurotrophic factor, slowing cognitive decline and strengthening your capacity for and rate of learning, and protects neurons against the corrosive effects of cortisol (exercise boosts BDNF at least as much as antidepressants if not more)

•it balances neurotransmitters in the brain that promote focus

So, to break down what I do with my cardio intervals each week.

Four days out of the week I will do 20 minute intervals with heavy lifting.  On the weekends I will do 30-40 minute intervals with heavy lifting.

The reason I do more on the weekends is because I usually want to burn off anything bad I ate.

I have something SO exciting to share tomorrow with you all so stay tuned!

Let me know if you have any questions about this.

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NIKE SHOES / PANTS / ALO TOP