CAN you believe that the 4th of July is MONDAY!?
I am super excited! For me the 4th is filled with family time,
grilling out, sparklers, fireworks and in my childhood camp fires and camping
(not happening this year unfortunately). We are STILL going to make it a FUN
and EXCITING though- for the kids even got the Old Navy 4th
of July shirts just like when my hubby and I were little!!
As FUN as the 4th of July is, its also a time
FILLED with tasty treats and temptations galore! So the #1 rule I tell my challengers
is -- DO NOT focus on being super STRICT (unless that’s your mission and you
WANT to be super strict with yourself). It can lead to disappointment and give
you an excuse to fall even further off the health wagon.
Instead I’ve created 7 easy ways to stay within a healthy
limit, but also not feeling deprived either!!
I learned early on in my health and fitness journey that for ME, I had
to keep it to the 80/20 rule! What does that even mean? Well it means that for
about 80% of my week- I focus on eating all of my fruits, veggies, protein,
etc! I drink my water and I’m really on point! And then the other 20%- well
that is where some treats come in! I cannot feel deprived or else I binge eat.
And I DO NOT want to go there! So I just eat according to my goals!
If you are leaving the house, here are a few easy ways to
prepare for a healthy long weekend away-
#1- Preparing some protein ahead of time! Pre-grill or bake
and chop some chicken to grab out of the fridge as a snack or to toss on a
salad.
#2- Grab a big veggie tray to take! The veggies are already
prepared and in a storable container. PLUS you are way more likely to grab
veggies if they are ready to eat!
#3- Bring FRUIT! Pick a few fruits that the entire family
loves. Be sure to prepare it ahead of time!
#4- Sparkling waters
in the cooler! It tastes like a treat to me (NOW) and when it’s ice cold- It
will be much more refreshing than a soda or gatorade!!
#5- Shakeology!! MY TREAT and saving grace! I will have it
for breakfast every morning! It’s my go to fast food, keeps my cravings at bay,
gives me energy and keeps me full for 3 hours. No brainer!!
OKAY- Now that we have the food squared away, by the way, I
do that type of planning every week. Its EASY and helps me stay on track but it
works when vacationing too ;)-
Now lets switch gears and talk about HOW to stay on track
with your FITNESS while away--
Here are my SEVEN tips to surviving the holiday weekend!!
1. Schedule your
cheat meal for the week: Decide what you
want to splurge on! Is it the grilled
hotdogs that you LOVE? Is it your best friend’s macaroni and cheese? Is it the
AMAZING peanut butter cake your aunt brings every year? Or is it the darn
smores that get you every time? Maybe it’s the beer or margaritas that you just
can’t say no to!!
Here’s the TRICK!!
Pick 1 or 2 things that you can’t live without and eat it!! Don’t go
overboard! Give yourself a reasonable portion, but just enjoy and eat enough to
be satisfied!! It will be okay!
2. Don’t skip your workout: Do not take a rest day on your
cheat meal day! You bust out that
workout and you give it 100%. Just
because it’s a holiday doesn’t mean you slack.
Results happen because you are consistent day in and day out! Invite some friends or family to do it with
you! Make it fun and remember- results are not made when you feel like it- they
happen when you WORK for it! We have a Beachbody on Demand option where you can
literally pull up a workout ON YOUR PHONE! So you literally have NO excuses!!
Let’s work! You can EVEN download the On Demand App to your phone or ipad and
stream the workouts. Plus with On Demand
you can store up to 7 workouts so that you don’t even need wifi connection!
If you want to do something different then get yourself out
for a run or switch it up by going to the gym in the hotel while
traveling. But if you are going to be
enjoying summer treats, don’t schedule a rest day on a cheat day!
3. Take a healthy
appetizer if you go to a picnic: This
way you know you have something that you can eat that is guilt free! Think veggie tray with hummus OR a fruit
tray!
4. Don’t let yourself get to the point of ravenous: If you are planning a picnic try not to skip
meals. Eat every 2 1/2 to 3 hours a day
to keep your metabolism in check but also because when I get to the point of
beyond hungry all logical decision making goes out the door and I make bad
choices! So no matter what pack some
snacks in a cooler, take your shake, drink your water and stay focused!!!!
5. What are the best
drinks to have? Stay away from sugar
loaded fruity cocktails like Margaritas, Daiquiris, Pina Coladas, Beer and
wine. They are just full of sugar and carbs. The best drinks to go for are
really vodka and soda water with a splash of lemon or lime. We also make our own margaritas that are clean.
A GREAT cocktail is blending up fresh watermelon and then
using the juice as the base, add in some tequilla, a splash of margarita mix,
seltzer water and serve. So refreshing
and 1/2 the sugar!
6. Stay
Hydrated: So when the sun is hot and you
are outside it’s easy to get dehydrated.
So make sure you are constantly sipping your water and staying hydrated
so you don’t confuse your thirst for hunger and begin to overeat! Aim to drink 1/2 your body weight in OUNCES
of water each day! The more coffee you
drink the more dehydrated you get, so sip that water!
7. Don’t Stress and HAVE FUN! Stress can absolutely derail
progress, so make sure that you aren’t thinking about ‘what do I eat, how do I
stay on track, oh my gosh! How many calories is in that, I can’t have that,
etc’ when you should just have your plan and go with the flow! Enjoy the
holiday, have a GAME PLAN and have some fun!! Remember, Rome wasn’t built in a
day! One day will NOT make or break you, just like one workout or one day of
eating healthy will help you lose 20 pounds or get you abs! NOT GONNA HAPPEN!
Progress, progress, progress! You can do it!
