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How to make healthy choices a part of your life whether you're meal prepping or vacation planning!

You Only Have One Life(style)

I've been blogging about how tiny habits can lead to big changes, and I hope you've implemented a few of my strategies into your everyday life (if you have, drop a comment below!). These habits should become as easy as brushing your teeth, something you know is good for you, do at least 2x a day, and feel better when you are done. Once you form these habits, ahem new lifestyle changes, why would you want to stop?! PSA: Your lifestyle doesn't need a vacation, because it's yours! It goes where you go, works to keep you happy, healthy, and energized, and is flexible so you never need to "start again on Monday".

While I'm not suggesting you only eat salads and bring your own meals, I am suggesting that with a few simple hacks you can keep yourself on track no matter where the day takes you.

My Daily Morning Routine and the Travel Switch-Up

When I'm home my daily routine looks something like this: wakeup and drink my Energize (pre-workout), run or workout, drink my Recover (post-workout), shower, make my smoothie and have breakfast while I start my work day. Everyday I add 2 tablespoons of Elderberry and 3 tablespoons of Apple Cider Vinegar to my Energize (my husband calls it my elixir!). Here's the fun part:

  • My Energize and Recover comes in individual packets to make traveling easier

  • I swap the liquids for gummy versions of Elderberry and ACV

  • I always have my Shakeology on hand to mix with some almond milk or blend when I can ( a week's worth fits in a blender bottle for easy travel!)

I might not workout everyday on vacation, but I always fuel my body with the nutrients it needs to keep going (park hop til we drop, right?!).

I Have the Power

And the knowledge! I know what makes my body feel good and what makes me feel sluggish and bloated. Veggies keep my body feeling regular (we all know what happens on vacation!), lean proteins keep me full, and fruits give me a refreshing break from the various sweets and treats I'll enjoy while I'm away! When you know what foods (let's stop labeling foods and good or bad, please and thank you!) make *you* feel good you'll want to eat more of them and feel your best all vacation long. No one wants to feel bloated at the beach or sluggish for that 7am Rise of the Resistance Boarding Pass!

This isn't my superpower, but it is my job! As a nutrition coach I help clients find what foods work best for their body, talk about simple swaps to keep them on track, and help them realize that prepared is better than perfect.

Can't Stop, Won't Stop

If someone tells you "you can't eat that", run: you don't need that kind of negativity in your life. If you know every time you eat a certain food you end up sick, maybe it's time to eliminate that one item. Balance my friends. Eat the pasta, but not all the pasta. Enjoy some greens, but also mix it up with roasted vegetables. Have the pancakes for breakfast, but maybe skip the bread at dinner and enjoy the dessert. When you enjoy your food, you can enjoy your vacation!

When you are committed to feeling your best it's easy to make better choices. Back to lifestyle? Nah, you're already there!

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I've talked about planning on here quite often, and it's SO important to have a plan and stick to it when you're trying to implement change or reach a goal. Here's the curve-ball: it's also ok to let go some days.

Stop Planning for Perfection

Your plan is perfect, but sometimes the timing simply doesn't work. The whole point of having a plan is to create a road-map to your goal. Have you ever taken a detour (a-hem, rest stop) on a road trip? That's all you are doing: taking a momentary pause in your plan to breathe and check-in.

Exhibit A: Last day of vacation run around the Boardwalk, hop on the Skyliner, get Joffrey's Coffee...

realize the skyliner that returns to our hotel doesn't run for another 45 minutes. Frustrating? A little. Did it ruin our plans for the day? Heck no, we were still in Disney with our favorite drinks in hand, no complaints there!

Check In and Be Honest

Did you know our brains are literally wired to be early-risers or night-owls?! With some consistency (check out last week's blog) you can definitely switch things up, but it might not be as easy as setting an alarm.

If your plan included 5:30am workouts but you aren't rolling out of bed until 7:00am everyday, it's time to check-in and be honest. Are you going to bed too late? Eating too much at dinner and not sleeping well? Need a new pillow or mattress? What changes can you make to stick to your plan?

If none of the changes stick, then adjust your day accordingly. Work from home? Do a 30 minute workout on your lunch break. Have access to a gym at/near your office? Rent a locker and get sweating. Maybe after work is the only accessible time to workout, that's fine: reframe your mindset and get your sweat on!

Take a Rest Day

Habits are good. Consistency is great. You're doing amazing! Now realize that taking a day off will not de-rail your journey. It's a rest-stop! Feeling tired? Sleep in, skip the afternoon workout, and start fresh the next day with a rise-and-shine gym session. Too hot to turn on the stove (we're in a heat-wave in MA): order your favorite take-out and then get back to your pre-portioned meals the next day. Variety is the spice of life(styles)!

The workouts are amazing, the nutrition plans are key, but it's the mental changes that excite me the most. This is the most important change I see in people when they join me on their Love Your Lifestyle journey. They let go of guilt; tomorrow is a new day and they have everything they need to keep going.

That mindset my heart so happy. So trust the process, and let go.

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You won't, but you can stay consistent: here's how.

What's something everyone wishes they had more of, but no one can seem to hold on to? If you mumbled 'motivation', you're right. Motivation is more than some catchy quote on your wall: the Oxford English Dictionary defines it as 'the general desire or willingness of someone to do something'. I don't know about you, but I don't think there is anything I desire every day (ok, maybe more cuddles with my dog!). Actually, there is: I have the desire to reach my goals.

Set Goals

S.M.A.R.T. goals are my favorite: Specific, Measurable, Achievable, Realistic, and Timely. Thinking "I'll start working out next week" while you binge on the next episode of Manifest (so good, watch it!) isn't a goal, it's a fleeting thought. Be SMART:

  • Put down the remote (after at least one episode, because it's that good)

  • Look up local fitness studios/gyms (like Dance Soul Motion) or at home programs

  • Try a class with their amazing intro offer

  • Realize 'I can do this'

  • Create a schedule, set a goal (muscle gain, weight loss, mental's all good!)

  • Give yourself a finite amount of time: I will attend 30 classes in 60 days!

  • Get going!

Use Your Schedule

If you haven't read it yet, check out my blog post on time-management. Put your goal in your planner. Then write out your schedule. Maybe you'll attend 3 fitness classes a week and complete 2 at home workout sessions. Is that achievable? Yes? Great, get moving. No? Re-asses so you are realistic. Once it's in your planner there's no going back. If you're like me (which I bet you are since you're reading my blog!) you'll hate leaving that checkbox unchecked for the day!

Stay Consistent

Early morning alarms. Family nights. Work meetings that run late. Don't get distracted: check off that box! If you committed to workout 5x a week but only have 10 minutes one day because life got in the way, do 10 minutes of something: this helps your brain create a habit.

Now You're Motivated

Soon you won't need motivation to "go workout" because it will simply be a part of your day! I picked working out because the number one excuse I hear as a trainer and health coach is 'I don't have time', but know this technique works for anything. Learning a new language? Set aside 10 minutes every day, at the same time, and get talking (to yourself...). You'll progress faster and that alone is motivation to continue. Wanting to finally start that new book? Keep it by your bed and wake up 15 minutes earlier and start your day with adventure (or mystery, romance, or whatever you like to read).

Whatever S.M.A.R.T. goal you have, you can reach it with a lot of consistency and a little motivation!

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