Today is my birthday. As you can see, my wife made a mean looking cake. But I will be completely honest with you. Yes, I’m a personal trainer, and I help change people’s lives, but I enjoy life better. I eat whatever I want (within limits), and I still reach my goals and this blog I will teach you how you can reach yours.
Face it; there will come a time when you will go on vacation, or you will be somewhere where you can’t eat healthily. What should you do? Eat until you are satisfied. How do you do this? By eating slowly, between bites take a sip of water, put your fork down, or enjoy the company that you are with. By eating slowly you can enjoy your food more (who doesn’t love a mean looking pizza!?) and those receptors in your stomach, CCK and GLP-1 will send signals to your brain and tell you are full.
What happens if you are going on vacation somewhere where they speak a foreign language? What do you do then? PREPARE. It’s no different than preparing your meals for the week except Google the restaurants that you plan on going to and see what they have on the menu. If the menu isn’t translated, that’s when you can translate it through Google.
Another question is what if you are on business travel? This is a great idea that I got from Georgie Fear who is a registered dietitian and professional weight loss coach. Go to a local grocery store. They have much healthier meals like a turkey sandwich and veggies that you can pick up, and these options will not be provided at a restaurant.
If you follow these strategies, you will never be on a diet again for the rest of your life and still get the results you want.
Remember if you know you have had too much, tomorrow is a new day. Don’t beat yourself over it.
Now on to EXERCISE
Yes, you can take a week off from exercise, and it won’t kill you. In fact, if you replace your workout regime with something completely different it can be a deload week. If you feel you need more of a substantial exercise regime, don’t fear. You can do a complete bodyweight routine like this.
10 Pushups, 8 Burpee’s, 10 Elevated Planks (5 on each arm) and lastly 8 Rear Foot Elevated Split Squats. The beauty about this depends on your fitness level you can have a short break (30 seconds) in between exercises, or you can rest when you complete all three exercises. If you do it this way, you should rest 45sec to 60 sec and then go on to the next set. Perform three sets, and you can do this three days per week.
I love fitness tools that you can take with you wherever you go because they are extremely portable. I like kettlebells and TRX for the simplicity of this fact. If you happen to have a kettlebell here is a fast and efficient workout. Again this is depending on your fitness level. If you are a beginner, I will start with on the minute training with kettlebell swings. Ten reps on the minute and do ten sets, total that would equal to 100 reps. If you need something more challenging than that, try the same concept except one handed swings. If that is too easy well try this.
3 Turkish Get Ups, 5 Kettlebell Snatches, 5 One-Arm Kettlebell Front Squats, followed by 5 One Arm Military Presses. Rest 15-20 seconds then do the other side. After you complete the whole set, rest for 45 seconds then do the next set. Perform 4-5 sets altogether.
Now you are armed to the teeth with valuable information, the next time you go on vacation. Hopefully, this will help you towards your journey!
If you feel this is helpful, please share or if you are interested in my online coaching email me at firstname.lastname@example.org