Summer time is a social butterfly's dream. Vacations, Reunions, BBQs, Parties...If you find yourself going out multiple times a week and eating and drinking more than ever you're not alone.
The key is to enjoy yourself while still taking care of your health and wellness. You don't have to choose between them! Balance often goes out the window when your schedule changes, but, that doesn't mean you can't stick to your goals. Instead of relying on rigidity it's all about being flexible, having a growth mindset, and staying in sync with your needs.
I recently went on a 16 day trip and managed to drink champagne and margaritas while I enjoyed lobster rolls, sushi, french fries, tacos (multiple times, I might add) all without gaining a single pound. How? Magic? Silver Bullet Supplements?
Nope...(Read on for My Top Tips for Easy Travel!)
Tools Of The Trade
One part of the trip brought me to coastal Maine. Land of the beautiful lighthouses and plentiful lobster rolls- yes, please! Despite the abundance of sandy shores, seagulls and sunny days gyms were in short supply. Instead of driving 30+ minutes everyday to the gym I decided to go for walks with my mom and to perform bodyweight and resistance band workouts. I brought my bands from home and they were the perfect way to integrate strength training into my daily routine. Some will debate the benefits of resistance bands vs. free weights and they're not wrong to compare the two. Free weights you are more likely to use multiple muscle groups to stabilize your form as you work against gravity to lift the weight. Resistance bands isolate muscle groups more efficiently and your body works against the bands tension, not gravity. Regardless of which side you prefer I know that a few bands fit into my suitcase a lot easier than my dumbbells! I designed a variety of full-body band workouts that included circuits and interval training coupled with low rest periods. Why? Interval training gives you the best bang for your buck when it comes to time and I wanted to complete my outdoor routines in 25 minutes or less. My cardio was a brisk 60 minute beach walk with my mom each day as the fog burned off- a beautiful way to spend time together and get our heart rates up as well!
In my years as a health coach and trainer I've found that most people don't eat enough protein. This is for a variety of reasons- miseducation about its importance, not knowing what foods to eat and having unbalanced eating patterns. To build muscle and maintain your vitality you need protein! It won't make you bulky or hurt you- I promise. It's essential to your body's functions and you need it to create new muscle tissue and to produce hormones and enzymes.
On my trip I did sip cocktails, nosh on crunchy lobster rolls and gobble up many tacos (not just on Tuesday!) I also prioritized protein on a daily basis. I made sure that the meals that I ate at home were protein focused and integrated the following on rotation: egg whites, lean chicken, black beans, edamame, white fish, and vegan protein powder. I went grocery shopping while I was on the road because eating out three times a day for almost three weeks would have me feeling bloated and lethargic. If I had an indulgent dinner I got right back to my normal breakfast and lunch the next day- I used that mindset shift to know that this wasn't an "all or nothing" affair. I reminded myself daily that I could still maintain and even make progress if I balanced treats with my normal, healthier options and I enjoyed vacillating between the two. Eating a filling sushi platter was a delight- and so was going for a run the next day and getting rehydrated after all that soy sauce. I ate slowly, chewed my food and paid attention to my meal companions much more than my macros. I also brought my own non-perishable protein snacks (list below) so that if I needed a boost nourishment wasn't far away.
Above all remember- life is short!
Lily Fontas, Ed.M is Bay Area based certified personal trainer and holistic wellness professional who serves women worldwide with her virtual coaching practice.
Before beginning her career in fitness and wellness she worked in corporate sales and served as a kindergarten teacher in Boston.
After suffering from stress related burnout she found balance through strength training and healed her decade long binge eating disorder- all while becoming a nationally qualified bodybuilder.
Today her goal is to educate and support others who would like to get healthier and happier without dieting, deprivation or potions and pills.
Claim your FREE 30 minute consultation call here:
About the Author
Lily lives in the Bay Area of California with her husband. She loves to lift heavy, watch vintage movies and cheer on her fellow warrior queens!