Happy Sunday 🙂
Where did last week go?! Whenever I travel for work the weeks fly. My team attended an advanced pulp training course in Bangor, ME which was a nice change up from the usual routine.
It’s always a challenge to stay on track on these trips because our breakfast are always provided by the hotel (bagels, croissants, muffins and thankfully fruit) and the group dinners always include an abundance of appetizers, drinks, and pub food of course. I got around it, however..
1. Our group rate included free breakfast from the restaurant – oats and peanut butter for the win!
2.The Sea Dog restaurant in Bangor had a decent vegetarian selection. I request the Mediterranean plate be added to the appetizer spread which had a bean dip, hummus, and taboulli (tabouleh?) with pita chips. For my main I had the sunflower burger (no dill sauce) with a side garden salad. All delicious!
Thankfully I never travel without my running shoes…
Or my green juice nowadays 😉
After a week like this which was preceded by the graduation celebrations last weekend and the Victoria day cottage weekend before that…. I feel kinda crappy :S
I did my best to make healthy choices while still enjoying myself – who goes to a microbrewery and doesn’t have a beer?! Or 10 mini samplers?
Ok so I only drank 6 but I ate enough pita chips to feed a small army 😉
So in lieu of this I thought I would write a post about staying on track! It can be tough but if it were easy then everyone would be on their game all of the time and let’s get real… no one can be perfect all the time.
1. Be prepared!
Choose a day to prep some meals and snacks for the upcoming week. I like to have at least one meal that only requires re-heating (casseroles, curries, soups), one that the boy can get together for us since he gets home from the gym before me (quesadillas, BBQ, stir fry), and anything else should require minimal effort on the night of the meal. If you want baked potatoes, bake them the night before you plan to eat them while doing other chores or relaxing.
If you will be away for the weekend, keep this in mind the week before so you can have a few things in the fridge/freezer when you come home like frozen burgers, wraps, a few fruits/veggies, soup. Your produce won’t go bad in a couple of days. Plan to stop at the grocery store on Monday or Tuesday for some easy meal ingredients – spaghetti squash is a good quick one that you can bake on Monday night to enjoy the following day.
I don’t recommend shopping and cooking in the same day. I do recommend spreading out your prep to avoid an entire day in the kitchen. Browse cookbooks one one day, make some protein bars or green juice on another, and choose something quick and easy to have on meal prep day.
2. Keep healthy snacks on you at all times
If you are leaving for a few days or just for the afternoon, always keep something to snack on in your purse, carry-on, car, whatever! This will keep you from grabbing fast food on the run. Protein bars, nuts, fruits, veggies, & individual (soy or coconut) yogurt packs, are all easy to throw in your purse when running errands. If your on an overnight trip, luckily most hotel rooms have a mini fridge 😉
3. Plan ahead when dining out
Check out the menu online. My mom says this takes away from the experience but if you are trying to lose weight or are vegetarian/vegan than you will be excited to know you can dine out AND enjoy a healthy/veg-friendly meal 🙂
4. Keep a food log
I swear by this. This doesn’t mean you need to count calories but writing down what you eat will help you see the type and amount of food you took in at the end of the day. If you find you aren’t making any progress, take a look through the past few weeks and maybe you’ve been overeating or eating too much salty, fatty foods and not enough whole foods. Just the same, you can keep a fitness journal and also try to include your mood that day. This will help you learn what works for you. Remember, you can’t get your dream body on a “diet”. If you do, you’ll only have it for a short time, not to mention you won’t be healthy.
Don’t diet. Live healthfully.
5. Focus on your goals
When you are tempted and losing willpower, imagine your end goal. Really focus in on how bad you want it. When I feel weak I pull up Instagram and scroll through the health and fitness inspirations I follow. When I see someone else posting a healthy meal or a post-workout pic it motivates me. Make an inspiration board, post motivational pics in your cupboards (I’ve done this lol), call a friend for support, open up your Women’s Health magazine. Do not sacrifice what you what most for what you want right now.
6. Cheat day is not a free-for-all
I enjoy a treat just as much as the next person. I am a total chocoholic. However… cheat day doesn’t mean as much fries and drinks as you want. Cheat day means one bad meal or maybe a few extra calories on a given day. Do some research on calories in vs. calories out. No matter how hard you work all week, if you have a wild and crazy cheat day you will have a net positive calorie intake for the week. Don’t live week to week and throw caution to the wind on the weekend.
6. Find support
A group exercise class, a friend to walk/run/gym with you, books and magazines for information on fitness and nutrition, blogs, Instagram, Pinterst.
Make yourself accountable either to a class that you pay for, a friend that you’ve committed to, or by publicly logging your progress. If you regularly post on Facebook or Instagram when you make a healthy meal or accomplish a sweaty workout, I bet you’ll feel guilty when you skip!
7. Get results!
This may sound a bit backwards but there is no better motivation than results. Once you start seeing your progress whether it’s in the mirror, your measurements, your energy levels, or your physical abilities, you will feel SO good about it you won’t want to mess it up.
8. Don’t beat yourself up
Like I said, none of us can be perfect all of the time. If you fall off the wagon, don’t stress out, don’t go crazy and cut your calories to 1200 for the week (actually more ineffective than anything), don’t say “screw it” and continue to eat everything in sight either! Just take a step back, breathe, forgive yourself, and get your head back in the game.
Hope you’re all thoroughly motivated get get back on or stay on track! Remember, if you can reach your goal, it is so much easier to maintain it! Take a few months to just focus in, quit the junk, commit to your workouts, and JUST DO IT.
Have patience. Be consistent. Do it for YOU because you deserve it! 🙂
Hope you all have a great week. Stay tuned for a light, summer dinner recipe!