Category: Fitness & Health

Fitness & Health, Food, Personal

Twenty Things I Am Leaving Behind In 2020

by Hayley PosnerLeave a Comment on Twenty Things I Am Leaving Behind In 2020
Twenty Things I Am Leaving Behind In 2020

2020 felt like we lived 3 years in the span of 1 year. It felt like an exhausting marathon of emotions and worries, with hurdles popping up every leg of the race. I am so grateful and humbled by this year that writing this was hard, hard to reflect on a year that felt like you could just not win no matter how hard you tried. A year that spawned growth and reflection but also pain and loss. Looking back I had an incredible year of self growth and a year of leaning into my health and letting go of body/size focused athletic goals but those goals and accomplishments do not stop today. I am so ready for 2021 and all the promises it holds so here is to a clean slate and one hell of a year!

And with that here it is my list of 20 things I am leaving in 2020 and will not miss in no specific order…

  1. Broken tent stakes and broken pride – I will not miss the tent that broke in the middle of a wind storm in Telluride in the dark. If this was not a metaphor for 2020 then I do not know what is!
  2. My white BMW that was completely unsuited for snowy drives and off roading. You went on to a much better life owned by a 16 year old.
  3. A old job that made me feel less than and never good enough. Constantly struggling to find my passion and fire to be met with discouragement and judgement for dreaming too big.
  4. Not admitting when I am wrong or have hurt someone I love – 2020 has really helped me become more aware of how I react in situations and how my reactions affect others
  5. Sodas that are disguised as seltzers at WholeFoods – Another good metaphor for 2020
  6. Spending 30 dollars on Uber every weekend to go out. I have learned to find joy in staying in or walking/scootering to social events when possible!
  7. Uncomfortable jeans, pants or really any clothing. If there is one thing I am never doing again it is wearing uncomfy work clothes or outfits. None of that in 2021, comfy clothes only from now on!
  8. Eating the same 3 meals on repeat – Spending so much time at home has helped me grow my cooking skills and expand my recipe playbook, so for 2021 I will no longer be a recipe repeater!
  9. The fear of changing plans last minute or cancelling a trip
  10. The fear of NOT having plans on the weekend or not being constantly busy
  11. Constantly feeling like my body is a “work in progress” and instead focusing on living in the moment and being thankful for my able body and health.
  12. Always feeling like I need to be two steps ahead or prepared for anything and everything. You cannot predict the future and constantly trying to be ahead of time takes away from enjoying the now.
  13. Not listening to my body and never taking rest days
  14. Forcing myself to do exercises or workouts I don’t like – Running, or boring cardio is a no from me and I have learned that there are other ways to move without compromising my excitement and joy
  15. Compromising my mental and physical health for others and creating strong boundaries
  16. Worrying about small issues or inconveniences that are so small in the larger photo they are no worth my time or energy
  17. Holding on to past grudges or grievances
  18. Not making time to check in on friends. This year has taught me so much about putting in effort to check in on friends and loved ones and has helped me learn how to better support those around me both near and far in distance. Remembering to text an old friend to see how they are has been a blessing of this year I want to continue!
  19. Taking for granted my health, my family, my friends and life in general – If there is anything I learned in 2020 it is that nothing in this life is guaranteed and we need to live each day like it could be our last!
  20. Bad vibes, bad luck and bad attitudes

No more bad vibes here! Let’s go into 2021 full of love, hope and understanding

Fashion, Fitness & Health

Dagne Dover Landon Carryall Review

by Hayley PosnerLeave a Comment on Dagne Dover Landon Carryall Review
Dagne Dover Landon Carryall Review

Finding a cute gym bag that is multi-functional is a challenge! It makes me so sad to see stylish, full-grown adults toting around old drawstring bags from high school to the gym. As someone who loves fashion but also function finding something other than an old backpack to bring to the gym has been hard. Pockets and compartments are music to my ears and multiple straps are a must for me. Doing some research, I knew I wanted a bag that could be used for more than just going to the gym, but I also didn’t need another giant tote bag.

Dagne Dover, immediately came to mind when I started listing the features that were non negotiable for me when it came to a gym bag. I already had their famous Allyn Tote for work, which is a lifesaver with all of its nifty pockets and compartments designed for my frequent traveler and commuter life. I decided my perfect gym bag was the other Dagne Dover crowd pleaser the Landon Carryall Tote. The Landon Carryall comes in a variety of sizes and colors to find any personal style aesthetic and for any and all travel needs. What I love the most about this bag is how light and water resistant it is! This carryall is so easy to stuff full of workout accessories and extra clothes without adding a ton of weight to the bag, it truly is magical.

Whether I am going on a quick overnight trip or hitting an after work WOD this bag is my go-to! I love the thoughtful details such as the way the bag can be expanded by unbuttoning the side flaps for more top space as well as the outside pocket that fits my car keys and face mask. Originally, I was not wild about the neoprene fabric but as I have gone through rainstorms and snowstorms, I have found the fabric to be perfect for protecting my bag from the elements. Spill some water? No problem, the Landon Carryall will dry fast and stain free!

Looking for your new gym partner? Look no further than the Dagne Dover Landon Carryall, this space saving ninja will fit all your workout essentials while being stylish and lite for travel!

Check out more of my fashion and gym tips on my Instagram @who.wod.wear

Fitness & Health, wellness

Hydration Station Tips

by Hayley PosnerLeave a Comment on Hydration Station Tips
Hydration Station Tips

True story, I got severely dehydrated earlier this summer to the point where I nearly passed out after my workout. I was so dehydrated, I threw up my entire dinner, and luckily my boyfriend drove to Walgreens at 9pm to get my Gatorade Zero so I didn’t have to go to urgent care or worst call 911. Now I would like to say that this only happened to me once this summer, however the truth is this happened to me multiple times during the month of June and only recently have I been making positive steps towards staying fully hydrated.

So how did I, a 24-year-old adult female, forget to stay hydrated on a 100-degree day during a dry Colorado summer? Simple, I was not setting myself up for hydration success. I was not being mindful of how much water I was drinking throughout the day and was barely hitting 50 ounces of water because I was forgetting to sip throughout my workday. By the time my 5 or 6pm workout rolled around I was already too dehydrated to be completing my WOD outside, yet I was still pushing myself to work out because I didn’t want to miss the WOD or change my workout schedule for the week.

What changes have I made to my hydration schedule to avoid severe summer dehydration?

  • I bought a gallon water jug for days I plan to exercise outside. Now I make sure I drink at least 2-3 gallons BEFORE I even think about exercising.
  • I check in with myself before I drive to the box. I take a moment now to reflect and assess whether I am properly fed and hydrated before I hit up the WOD. If I am already feeling dehydrated or hangry before my workout, I adapt my schedule and sit that day out. No workout is worth going to the hospital for especially when we are in the midst of a public health crisis.
  • More water = Better skin, better workout and better life. I have recently re-framed the importance of water in my daily life and make hitting my water goals a non-negotiable for me. No amount of soda water or Gatorade can make up for importance of water in your daily life so stop seeing water as the “boring” drink option and instead view it as a vital piece in your wellness and life tool kit!

Hydration is so important and while it is not as sexy of topic to discuss as deadlifts or macro tracking, it still is a valuable topic that deserves to be talked about! Go forth and get hydrated this summer my friends, your skin and your stomach with thank you later.

Fitness & Health, Personal, wellness

Be Bold! Be A First Texter

by Hayley PosnerLeave a Comment on Be Bold! Be A First Texter
Be Bold! Be A First Texter

I love texting first! I used to be terrified to reach out to people first via text to initiate plans. I hated being the one who was always texting people and was constantly worried I was being “needy” or a bother to my friends. Not anymore!

Post college life has taught me so much, and two of the most important lessons I have learned is how to not give a damn what other people think and to let go of the fear of rejection. Looking back, I missed out on so many social events because I was worried about what people would think if I invited myself somewhere or tried to initiate plans first. I would never text people first or try to plan things from scratch simply because I felt like it was uncool to text my friends first. It wasn’t until I was thrust into the adult world that I realized that I would never see my friends if I didn’t start exerting more effort into planning social gatherings.

As friends moved away post-graduation, I also had to confront a whole new fear – making new friends without the safety net of college. Making friends as an adult was hard work! Meeting new people and expanding my social circle demanded more effort from me as well as more confidence. One of the closer friendships I have made post college actually came from my first office job and had I not started forcing conversations and inviting myself to hang out with this person I never would have ended up joining her kickball league and making even more social connections! Much to my surprise, the more I got comfortable with putting myself out there socially the easier it became for me to do and less uncomfortable it felt.

Now I am the self-proclaimed “social chair” of my friend group because I am constantly sending the first text or trying to rally the crew to make moves on a Friday night. I have learned that none really cares if you send the first text, what they care about is the fact that you were thinking of them enough to reach out and make the first move.

So often I find that when I am a busy bee, I am on hyperdrive, constantly cranking and hustling while completely forgetting to water my friendships with love and attention. I can go for months without touching base with some of my friends, others a few days, however I have made it my business to no longer feel shame or guilt sending that first “Hey, I know it’s been a while since we spoke….” text or call. Taking that step forward can be scary and putting yourself out there vulnerable to the judgement of others is nerve-wracking, but if you want to grow stronger relationships someone has to make that move.

Relationships are a two-way street. They take both parties coming to the table to make memories and magic happen. For me, I cannot sleep knowing I did not hold up my end of friendship. That lingering fear of friendship disappointment is what drives me to show up and reach out to my connections first! Maybe your college bestie feels bad you have lost touch, or maybe that friend from work is secretly hoping you invite them to happy hour next week. You never know who in your network is just waiting for you to make their day with a text or call!

So, I challenge you…be bold! Text first and text often, you may be shocked to find out how quickly your social anxiety melts away the more you put yourself out there to shine.

Fitness & Health, Personal, wellness

We Accept The Love We Think We Deserve

by Hayley PosnerLeave a Comment on We Accept The Love We Think We Deserve
We Accept The Love We Think We Deserve

Before meeting my current partner, I used to find myself seeking validation from men who I felt I deserved. Rather than finding value and worth in myself I was always craving attention from others, specifically romantic partners. I can very vividly remember chasing after some sub-par frat guy in college in hopes of finding someone who would love me the way I loved myself. Little did I know that that love for myself was lacking, and that the rock solid, healthy relationship I was actually craving was one with myself and my body.

I was constantly jumping from one toxic fling or “something” to the next never understanding why things weren’t working out for me romantically. I was constantly down on myself and felt like I was unworthy of a decent partner because I could not see my own beauty. At around 22 that the lightbulb finally went off for me, I was seeking relationships that were a direct reflection of my own relationship with myself and my body. Even after losing 30 lbs. I never felt worthy of a solid, healthy relationship because I didn’t even have one with myself. I was shocked and angry that my dating habits at 125 lbs. were not all that different than when I was 155 lbs.

How could I ever expect a man to love and respect me unconditionally if I could not even do that for myself?  It was then that I realized I had been seeking the love I thought I was deserving of, which as I look back was a very low bar for any adult male to meet. I was letting romantic partners treat me like trash and manipulate me because I was so focused on the attention they were showing me that I rarely took a step back to evaluate how I was lowering my worth to meet their lukewarm feelings and actions. The truth was that I didn’t think I could “do better”.

Putting in the work to repair my relationship with myself and my body was what finally set me free from the toxic dating habits that had gripped me since my high school boyfriend, dumped me during my 1st semester of freshman year of college. I spent most of my early 20’s believing that I didn’t deserve a partner who cared about me, respected me or who met my social-emotional needs because I didn’t see my own beauty and worth. After confronting my issues with myself and my body I was able to solidify my own self-love and respect which eventually helped me in navigating my needs and worth when it came to my dating life.

I actually met my current boyfriend when I was still in the process of understanding what a healthy relationship looked like and as we very slowly eased into dating, I began to see what love could look like for me. Love free from judgement, filled with respect, support and acceptance of one another. A love that would push me to be my best self and would never ask me to show up as anyone else other than me.

Perks Of Being A Wallflower said it right, we truly do accept the love we think we deserve. I truly believe that until we can at least respect and love ourselves to some degree, we cannot expect anyone else to meet us on that same or even higher level. Now we don’t all have to have Lizzo level of self-love and confidence to find romantic love, but if you have a negative relationship with yourself, I can almost guarantee that that negative mindset affects how you choose your romantic interests. If you are like a young me, jumping from one rotting/toxic romantic fling to another then I highly recommended taking a step back and evaluating how your own perceptions of yourself are contributing to your negative dating behaviors.

Take a note from Lizzo’s ultimate bop “Soulmate”

‘Cause I’m my own soulmate
I know how to love me
I know that I’m always gonna hold me down
Yeah, I’m my own soulmate
No, I’m never lonely
I know I’m a queen but I don’t need no crown
Look up in the mirror like damn she the one

Fitness & Health

Cardio Can Be Fun

by Hayley PosnerLeave a Comment on Cardio Can Be Fun
Cardio Can Be Fun

Back when I was in college, I used to be a strict cardio bunny who never touched weights or barbells. My workout routine consisted of some light treadmill or elliptical work coupled with hiking and outdoor activities and plenty of weekend walking from frat party to frat party. I never followed any kind of strict schedule and was more of an occasional exerciser who hand little idea of how to exercise to achieve the body compositional changes I was seeking. Growing up I had been active through dance and sports but once I entered adult life, I realized it was going to take a lot more than just occasional elliptical training to see changes in my body and to build a long-term exercise routine. Cardio was my go-to exercise crutch for most of my late teens/ college years that was minimal effort and made me think that I was “healthy” enough that I did not have to do more…WRONG! Little did I know at the time that cardio alone would not help me in achieving my long-term body transformation goals.

When I first started my weight loss journey HIIT training was my new BFF. I did hours of cardio and body weight circuits in hopes of the fat melting off me like all the magazines raved. Much to my surprise, doing Fitness Blender cardio workouts in my dorm room worked! Once I started doing consistent cardio exercises 4-6 days a week the pounds started flying off me, yet my body did not look “fit” like I was hoping. Slowly I stepped away from the cardio and started doing more mixed training with some light weights, eventually finding my way into build building type training. Instantly I became obsessed with the way weightlifting made me feel and was even more hooked on the way it shaped and toned my cardio bunny body. Even with the resistance and weight training I was doing the fear of weight gain was real for me, so I kept doing at least 3 steady state cardio sessions per week. Sometimes I was lifting for an hour and doing elliptical training for a second hour to ensure I never got too “beefy” or “bulky” from the weightlifting alone, which I would later learn is a totally made up concept.

After losing 30lbs I basically abandoned all cardio training. I got bored of walking on the treadmill and doing long elliptical sessions and pretty much swore off steady state cardio. It wasn’t until I started training for a triathlon that cardio started to be interesting again, but even then, the idea of doing cardio on top of my strength training plan was a bore. I was desperately longing for a workout style or plan that would allow me to strength train all parts of my body while also getting that cardio training in all at once so I could get in and get out of the gym fast and have more time for my friends and social life.

WOD style workouts quickly caught my attention and interested when I joined Train Denver in 2018. What I love about short interval style workouts is the variety and opportunity to do both strength and cardio in one session. WOD’s combine the endurance and high rates of cardio with the power of strength training to provide me a mentally and physically challenging full body workout. Since joining Train Denver, I have learned how to create short cardio WOD’s for myself at home and have found that there are so many fun ways to get my cardio in! Tabata cardio is one of my favorite ways to get my heart rate up without getting bored. My go to cardio is a circuit is a mix of burpees, jumping jacks and skate jumps/lateral jumps. I have also found that even doing a short 1 mile run outside can be a great way for me to move mindfully, enjoy the summer weather and get my cardio in. 

Cardio training is super important for heart health as well as improving WOD endurance. Since adding in some extra cardio, I have been able to greatly improve my ability to push through when the WOD is long and my strength feels low and have found my athletic performance increasing across the board. Below are a few of my go-to sample WOD’s for when I want to get a quick home sweat in or just am in the mood for some fun cardio. These workouts are so easy to modify and personalize as well. Not feeling burpees, just sub another plyometric movement and you have yourself a full-on home WOD!

AMRAP 15 or 12

(As many reps as possible in a given time frame)

  • 10 Burpees
  • 10 Sit-ups
  • 10 Push-u[s

EMOM 15

(Every minute on the minute complete the given work, alternating movements)

  • 5 Burpees
  • 10 Box Jumps
  • 15 Jumping Jacks

3 Rounds For Time

  • 15 Jumping Lunges
  • 20 Burpees
  • 30 Sit Ups

21-15-9

(21 reps of each movement, 15 reps each movement, 9 reps each movement)

  • Push-ups
  • Skater Jumps
  • Kettlebell Swings

Fitness & Health, Food, wellness

High Protein Snacks That Are Not Powders

by Hayley PosnerLeave a Comment on High Protein Snacks That Are Not Powders
High Protein Snacks That Are Not Powders

Unpopular opinion alert! I do not like protein shakes, I actually really dislike them. I have tried a dozen protein powders and have yet to find one that really speaks to me and I would much rather eat my calories than drink them anyways! Because I am a protein shake hater, it can be super tricky for me to get in adequate protein without having to eat weird egg white frankemeals that are odd and unsatisfying. Over the past year however, I have really been able to hone in on the snacks and extra meals that help me hit my protein goals and leave me feeling happy and not hangry.

One of my absolute favorite clean protein packed snacks are Epic Bars! These bad boys have no weird ingredients are made from natural animal-meat to provide long lasting energy and superior snack satisfaction. My favorite high protein flavors are Chicken Siracha and Turkey, Almond, Cranberry! I also love the Bison and Bacon flavors as well, however those do have a higher fat content. What I love about Epic bars is that they are low in sugar and carbs and won’t leave me feeling icky and bloated. An added bonus is my cat loves them too!

A second, high protein snack that is always a go to staple for me is Kodiak Cakes Frozen Buttermilk Vanilla Power Waffles. These are soooo damn good you will not even realize you are eating 12 g of protein per 2 waffles. What I love about Kodiak products are their versatility, whether its breakfast, lunch or dinner these waffles will make you one happy camper. I have also been recently experimenting with their pancake mix for some high protein banana pancakes and all I can say is those are fire and I have to resist the urge to make them every single weekend!

A few other of my favorite protein snacks include Turkey or Beef Chomps Sticks, dry roasted almonds, Trader Joes Teriyaki Turkey Jerky and of course any flavor of Halo Top or Enlightened Ice Cream. I also greatly enjoy high protein wraps for making quick and easy lunches for work. I have even found a few pre -made high protein cold brew coffee choices at my local Kroger or Safeway stores. When it comes to getting in my protein, I am always on team eat it not drink it. I find that drinking my food is far less filling and will lead me to snacking more later on in the day, so it is usually better for me to just avoid liquid protein in all forms. Protein coffees are great though for when I am traveling or just have a really hectic week and need to not think about packing snacks.

Getting adequate protein does not need to be flavorless challenge nor do you have to rely on shakes or meal replacement drinks. The key to getting your protein in is planning, planning, planning! The better I plan my meals and snacks ahead of time, the higher chance I will hit my protein goal. Strategically adding snacks into my day has been a huge help in making sure I am getting close to my protein numbers on a given day. So, get creative, try some new snacks and be wary of any kind of packaged goods that have more than 10 ingredients! The more natural and less processed the snacks are the better they will make you feel and don’t be afraid to double up on eggs in the morning or collagen powder in your coffee since those are easy ways to start your day off right.

For more about my healthy eating tips and wholesome habits subscribe to my blog for new stories delivered directly to your inbox and follow my Instagram @who.wod.wear for my latest posts!

Fitness & Health, Personal

Why I Don’t Weigh Myself Everyday

by Hayley PosnerLeave a Comment on Why I Don’t Weigh Myself Everyday
Why I Don’t Weigh Myself Everyday

I used to be someone who religiously weighted themselves as soon as I woke up before food, water and vitamins and would let that number dictate the mood, training and food choices for my day. 

Scale up meant time to cut the carbs and up the cardio, scale down meant I was being good and was deserving of a treat, rest day or to wear a crop top. I was a slave to the scale number, letting it control how I viewed myself and my worth. Every workout I would twist and turn in the gym mirror making sure I looked the exact same way I did before, begging the mirror and scale to confirm my worth. My lifestyle was bound by how much weighed and my entire fitness routine was focused on getting the number as small as possible. 

Making the shift from traditional body building workouts to functional crossfit style training was one of the biggest factors that contributed to me letting go of my obsession with the scale. There were no mirrors at the box, so I could constantly pick and stare at my stomach during my workouts and as I began doing more functional fitness style workouts my body composition rapidly began changing and I started to realize that that number meant little to nothing about my physical fitness or even the size of my body. I saw people of all sizes, shapes and walks of life at the gym and some of the best athletes at my box were people who were older or of different body shapes than my own. 

Crossfit helped me see that I could weight anything and not only be fit and lean but also be an incredible athlete. It also helped me to see fitness as functional for life not just a function of weight loss which in turn greatly shifted my mindset about my body and lifestyle choices. So I started to weigh myself less and less. I have been relying more on photos to help me see my body change and to my surprise as my weight has fluctuated a lot in the last 2 years since starting crossfit style training my clothes still fit, nothing is tight. The only thing that has changed is my body’s relationship with gravity and hell maybe I grew a cup size along the way due to my hair re-growth process!  So why let such an insignificant number control so much of my happiness? 

I say screw the scale! I would rather rely on other metrics to track my progress when working towards an aesthetic goal than be a slave to the digital number gods. The scale is helpful if you are just starting your weightless journey but I highly recommend tracking other metrics such as measurements and progress photos to help inform changes to your weight loss plan. 

Fitness & Health, Food, Personal, Uncategorized, wellness

Tracking Macros & Meal Planning When You Live With Your Partner

by Hayley PosnerLeave a Comment on Tracking Macros & Meal Planning When You Live With Your Partner
Tracking Macros & Meal Planning When You Live With Your Partner

Moving in with your partner is a huge life step! This relationship milestone can be particularly scary for many reasons, but my biggest worry was actually one that very few people think about when taking the leap to cohabitate with their romantic partner. When my boyfriend and I decided to self-isolate together this past April, I was most worried about how I was going to keep up my healthy food habits and continue to track my macros while learning to live and cook with my man.

My boyfriend does not track his macros and does not have a structured meal plan or eating schedule like I do, which initially caused me to be nervous about us living together. I am definitely more OCD/type A when it comes to meal prepping and planning while he is more of a mindful eater who does not pre track or weigh his food. This stark contrast could have potentially negative side effects for us as roommates and life partners and I was super anxious about making things work when the time came for me to move into his apartment.  

So how do we eat meals together if I have to weight and track my portions, and he doesn’t! It’s actually super simple, we just make equal portions of food and try to spit things evenly! If I am making 6 ounces of ground beef for me, I will simply weight an equal portion for him as well and make 1 giant pot meal that we simply split down the middle as best as possible. While this is not an exact science, it does work well for me when I am eating for maintenance or being a less strict with my macro tracking. Overall, this cooking method works super well for nights when we both are craving pasta or a ground beef taco bowl but is less cut and dry when it comes to cooking more complicated dishes or want slightly different meals that have some common ingredients.

Another way we make this work is cooking on 2 separate baking sheets. I will prepare 1 sheet for me with my pre weighted portions and 1 sheet for him with his portions if they differ from my own. This allows us to still make a meal together without having to make the exact same portions or veggies. I personally, love mushrooms and kale and eat them probably every other day, while my boyfriend is a mushroom hater and will only sporadically join me in crunching on some crispy kale chips. I am a huge proponent of simple but effective meal making and both my boyfriend and I are not into spending hours in the kitchen each night. One pan/bake sheet meals, work wonders for us when we are trying to eat together but enjoy different protein, carb and fat sources and make for a no fuss dinner.

Cooking together when you have different habits does not need to turn into WW3 or cause you or your partner to feel guilty for their needs/wants. For me and my boyfriend, we try to cook/plan 2-3 meals per week together and then will eat the rest on our own. Sometimes we do more, and some weeks we share less, but either way we make sure to clearly communicate before we cook so that one person is not left with no chicken for dinner. If you are like me and you cannot share your food without feeling anxious about it shifting your numbers, then I highly recommend cooking on separate baking sheets or in separate pans from your roommate/partner. This will allow you to portion control your food while enjoying the same meal as your dinner date! It’s a win win for you both. No need to compromise your goals or feel guilty!

Fitness & Health, Food, Personal, wellness

Guilt Free Summer Vacation

by Hayley PosnerLeave a Comment on Guilt Free Summer Vacation
Guilt Free Summer Vacation

Taking vacation used to cause me more stress than staying home.. Say what??? Who in the good heck does not enjoy a summer vacation and break from the doldrums of daily routine? This girl right here. Vacations use to cause me crippling anxiety and extreme guilt around my eating and exercise habits. The thought of taking a few days away from MyFitness pal and the gym would have me spiraling down a dark pit of fear and worry. Would I be able to eat only clean, non-processed foods while I was gone? Would my friends pressure me into eating “off track”? Would there be a gym at the hotel? These were usually the first thoughts that popped into my head when the vacation topic came up. I used to think of vacation as “ruining my progress” or as a hinderance to my body composition goals. I would go crazy eating treats and heavy foods to come home filled with guilt and shame about my lack of discipline.

This obsession with perfection and rigid mindset around being “on track” or “off-track” for my goals led me to rarely enjoying vacations because I would be so glued to my phone trying to track and measure each morsel of food or every step I took. This eventually led to exhaustion and frustration that usually ended in me saying f-it I am eating the damn fries and going ham on all the desserts and rich foods I tried so hard to swear off. As soon as I returned home the race would be on for me to exercise away the bad foods I ate on vacation, adding in extra cardio to make up for the few days I took off from training. This was a vicious cycle for me until I realized that my mindset about food was the problem, not the act of taking vacation. Vacations do not need to set you back from your goals! You also can 1000 percent enjoy vacation without feeling guilty.

The key to a successful guilt free summer trip is all about planning, mindfulness and your general mindset around food. Vacation should not be an excuse to say screw it to your goals and healthy habits. Sure, should you fully enjoy trying new foods and eating out, yes! But should you eat a whole bag of Doritos and marshmallows, no probably not. All foods have value and a place on your plate, but just because you are on vacation does not mean you should forget all of your mindful eating habits. Vacation is about making memories no stomach aches!

For me, I treat vacation as a chance to eat mindfully without tracking, however I stick to a few ground rules that help me to feel my best. Getting in my 800g of fruits and veggies, hitting 7-10k steps and avoiding overly processed foods and dairy products are just a few of the ways I focus on my health and well-being while being away from home. If I do make a misstep or have an episode of over-eating, I treat myself with love and respect and move the hell on. I do not do extra cardio, I do not do a juice cleanse or a fast when I get home and I definitely do not jump right into a cut or calorie deficit is soon as I return home. I simply make a mental note of what was going on when this less than ideal food situation occurred. Was I feeling overly tired? Did I have a particularly active day or was I just super hungry. While none of these reasons are excuses for overeating or going a bit too crazy with the Talenti, they do help me to understand and learn from my mistakes and take corrective actions for the future. Being kind to myself has really helped me unpack my toxic relationship with vacations and non-tracking days and helped me enjoy vacation more! Now I wake up after a vacation or party and feel no stress, no guilt and no shame about what I ate because I know that it is a new day with new opportunities to work towards my goals and make healthy choices.

Don’t let food rules and rigid exercise habits ruin your time with family and friends! Life is about balance, just like one healthy meal won’t lead to weight loss, one untracked vacation meal won’t lead to weight gain, so enjoy but be mindful. Vacation should be time for making memories, taking a break from your daily life and enjoying yourself, not being anxious about your health and fitness goals.