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20 Essential Grocery Store Items To Buy While Traveling

Who has time to purchase grocery store items during a trip?

Ummmm you do!

(seriously…you do)

No matter how busy your life is while traveling, you need to make time for essential grocery store items.

The best way to live a healthy lifestyle while traveling is to control your own food.

So, what’s the safest way to control your own food?

It’s taking a trip to the grocery store and getting what your body really needs!

Shopping at a grocery store prevents you from becoming a victim of catered lunches, restaurants and fast food joints .

Always insure that you have healthy food by utilizing these essential grocery store items.

The Typical Traveler’s Situation

In this article I’m going to assume that the only thing you have in your hotel room is a mini-refrigerator and microwave.

It may not sound like much but that’s all you the amenities you need in order to prepare and store quality food during your trip.


Note: If you consistently struggle with your health, fitness and eating habits whenever you take a personal and/or business trip, Sign Up for the Travel Workout Mastercourse!

It’s a 16-week course dedicated towards improving your physical and nutritional habits anywhere your travels take you!


As a person that wants to look and feel good during your trip, you should emphasize eating vegetables, lean proteins, healthy fats and clean carb sources.

Vegetables

When I was first learning how to be an international business developer, it was hard to find fresh vegetables to eat.

You typical had to clean, chop and organize the vegetables yourself after purchasing them. That was too much hassle when you traveled so you typically settled for frozen or canned vegetables.

It’s amazing how society can change over time!

In the majority of grocery stores across America, you can now find fresh veggies already washed, chopped and prepped for instant consummation.

#1 Steam Vegetable Bags

Look for bags of broccoli, green beans, cauliflower, etc. stored in steamable bags. If your hotel room has a microwave, steam bags make eating vegetables so much easier.

#2 Salad Bags

You can find salad bags for all occasions:

  • Spinach salads
  • Romaine lettuce bags
  • Spring mix salads
  • Cole slaw kit
  • Swiss chard
  • Etc.

Get creative and expand your salads beyond just iceberg lettuce.

#3 Veggie Snacks

Besides the steamer bags you can still find vegetables stored in small mini plastic bags, storage containers and snack trays.

Find snacks that fit your taste buds:

  • Baby carrots
  • Celery
  • Cherry tomatoes
  • Snap peas
  • Edamame
  • Etc.

Lean Protein

Most grocery stores contain a deli section in which they will precook foods for you.

Deli counter
Score!

 

Here’s what I recommend:

#4 Rotisserie Chicken

Cheap, simple and delicious.

Since you will be eating a whole chicken just be aware that you’ll be eating more fat than normal.

That’s fine, just cut back on some of your carbs for the day.

#5 Lunch Meat

This might come to a surprise, but lunch meat can be very handy while traveling.

I’m not talking that cheap refrigerator aisle stuff. I’m talking about the slabs you can get from behind the deli counter.

Go for the more premium quality looking lunch meats. You want a high protein, low fat ratio.

If the texture is more like bologna than the original animal it came from, don’t buy it!

The less processed the better.

Examples:

  • Turkey breast
  • Chicken breast
  • Roast beef
  • London Broil
  • Ham

Don’t go for sugar-coated stuff like honey brine or glazed variations.

Remember, you’re still trying to make due with the best choice available to you.

If the grocery store has no deli section, then you would get prepackaged lunch meat from the grocery aisle.

#6 Deli Cheese

Cheese makes for a good “high protein, high fat” food source.

The key is to purchase quality cheese. Don’t settle for the semisoft overly processed varieties (American cheese, Velveeta).

Go for hard cheeses with better protein/fat/carb ratios like:

  • Swiss cheese
  • Muenster
  • Sharp cheddar
  • Provolone

Grocery Aisle Proteins

#7 Vacuumed Sealed Tuna

Sunkist and Bumblebee started the trend and others caught on. You can find vacuum sealed bags of seasoned tuna in the center aisle.

You can easily add this to salads for instant meals.

There are also some bags in which the tuna is in its steak form, which makes a heartier dinning experience.

Starkist Tuna pouch in a vacuum sealed bag

#8 Canned Albacore Tuna

You should always look for albacore tuna due to its higher protein content. If you’re watching your calories, select the tuna canned in water.

If you’re bulking up, look for tuna in olive oil.

For a special treat you could always mix a can of tuna with a vacuumed sealed bag of seasoned tuna.

This is the easiest way to season lots of tuna without needing to buy (or bring) your own seasonings.

#9 Vacuumed Sealed Salmon
#10 Canned Salmon

Just like tuna, you can find salmon in bags and canned. I find that the vacuumed sealed bags are more travel friendly & less funky.

Canned salmon typically requires lots of extra seasonings & spices to make it edible.

#11 Milk

Whole, skim, soy, almond or whatever.

If your goal is to gain some weight, don’t be afraid of drinking 1% or higher fat milk.

#12 Greek Yogurt

If you want a cheap post workout meal, I highly suggest you add Greek yogurt.

Even the kind with “fruit” is ok due to you needing quick simple sugars in your body after a workout.

When eating Greek yogurt at any other time, just go with the plain/non-fat versions with some real fruit mixed in.

#13 Canned Beans

Beans are a good protein and carbohydrate source. Nowadays you can find seasoned beans that just require you to heat and serve.

I’m not talking baked beans either!

I’m talking the healthier beans like garbanzo, black beans, kidney beans, lentils, etc.

If the grocery store has an international section, there’s a good chance you’ll find some awesome vegetarian bean creations.

Examples:

  • Dahl
  • Lentil soups
  • Chili
  • Curry

Carbohydrate/Starch Sources

#14 White Potatoes

three potatoes

#15 Sweet Potatoes

Use that microwave and heat these bad boys up. Very easy and efficient carb sources while traveling.

Don’t ruin it by adding butter and sugar! Salt and pepper is all you need.

It’s called a sweet potato for a reason!

#16 Fruit

This should be how you indulge your sweet tooth while traveling. You can buy small pieces of fruit for quick and easy convenience like apples, pears, peaches, oranges, bananas, etc.

You can also purchase tropical fruits already sliced up and keep them in your refrigerator.

Don’t be tempted by the candy and desserts of the road.

Just stick to fruit like nature intended.

Healthy Fat Sources

#17 Nuts

In the nut aisle you’ll find several options for nuts. The best option is to go as natural as possible.

Every now and then you can try one of the seasoned spiced versions of nuts.

They do have several delicious flavors. The trick is to not go overboard.

Remember nuts are very dense and high in fat.

Despite their little size, too many nuts equate to lots of calories.

Keep count of your servings!

Storage Containers

#18 Tupperware

Tupperware is one of the most overlooked inexpensive grocery store items that people don’t buy (or bring) when traveling.

Every thing that we bought above can easily be stored in your hotel room inside a Tupperware container.

Tupperware saves you lots of time by having your meals and snacks organized.

Plus, remember you can always take them home with you once your trip is over.

#19 Zip Lock bags

Zip lock bags travel easier and are smaller than Tupperware containers.

Place your snack portions (nuts and veggies) in these bags and have yourself a ready to go meal!

They also give you something to put leftovers in if you did have to go out for the occasional meal on your trip.

#20 Water Bottle or Jug

I’m a fan of getting a bigger water bottle/jug than purchasing a case of several smaller bottles. It’s cheaper and you get more water for your buck.

Do whatever fits your traveling environment requires. This may be last on the list, but staying hydrated is always important during your trip.


Travel Workout Master Course

 

10 Awesome Elliptical Machine Workout Routines

Is there nothing more depressing than walking into a hotel gym and only seeing a treadmill and elliptical machine?

Those two pieces of equipment are usually the sign of a gym that doesn’t really care about fitness.

Treadmills and elliptical machines are instant let downs to the well-rounded exerciser.

Just the sight of an elliptical machine can make most individuals not want to workout at all!

That will no longer be the case now that you’ve stumbled upon this article from yours truly!

I’ve already tackled the treadmill with my 7 Creative Ways To Use The Treadmill Machine post.

Now it’s time to make some awesomely creative elliptical machine workouts!

What Exactly Is An Elliptical Machine?

An elliptical machine was created to become the ultimate cross-trainer. The machine was designed to mimic stair climbing, walking, running and skiing without causing chronic pressure on your joints.

It became a recommended exercise machine for those suffering from injuries. It would allow the user to still get in a form of cardio without the danger of increasing the risk of injury.

Like most cardiovascular machines, you can increase or decrease the intensity of the workout. You can do that manually or by using a preprogrammed workout routine on the elliptical machine.

What also makes the elliptical machine unique is its ability to work your upper and lower body at the same time. The majority of gym cardio equipment focuses only on the lower body.

That’s only half of your body!

When you use an elliptical machine for your total body you’re going to increase the total amount of calories you burn.

That’s what we’re really interested in when hopping on the elliptical machine….burning calories and toning our bodies!

It is with that expectation that I came up with these…..

Ten Elliptical Workout Routines

#1 Backward Elliptical Sprints

We spend most of our life walking forward. That means your muscles are accustomed to one direction of moving.

If you’re trying to burn calories, it’s always good to do movements your body is not use to.

Backward elliptical machine sprints are a great way to confuse your muscles.

It will exercise your quadriceps and calf muscles from different angles, which will cause you to grow and get stronger while burning calories.

Win Win!

Slightly increase the resistance/intensity of the elliptical machine while you are doing your sprints.

When the short sprinting interval is over, decrease the resistance/intensity for your resting interval.

Start your first interval at 15 secs fast (at increased resistance/intensity) then slow down for the next 45 secs (resting time).

Repeat 5 – 8 more times.

Workout Example:

15 secs Sprint Interval (High Intensity/Resistance Levels 8-15)
45 secs Resting Interval (Low Intensity/Resistance Level 1-4)

Over the course of a month or your trips, you can start increasing the active time and decreasing the rest time.

Trip 1 Example

  • 15 secs Sprint Interval (High Intensity/Resistance Levels 8-15)
  • 45 secs Resting Interval (Low Intensity/Resistance Level 1-4)
  • Repeat 5 – 8 more times

Trip 2 Example

  • 20 secs Sprint Interval (High Intensity/Resistance Levels 8-15)
  • 40 secs Resting Interval (Low Intensity/Resistance Level 1-4)
  • Repeat 5 – 8 more times

#2 Backward Forward Elliptical Sprints

Do all your sprints backwards, but your rest periods forward. Use same tempos as before.

#3 Two Minute Forward/Backward Intervals

Using a intensity/resistance that you’re comfortable with, switch your exercise motion by going from forward to backward.

Ever two minutes switch the direction you are going.

The workout should last a total of 16 – 40 mins to reap the cardio benefits.

This is more of a steady state exercise than high intensity interval training (HIIT).

#4 One-Minute Forward/Backward Intervals

Same as #3, except now you are reversing your elliptical machine direction ever minute.

Expect to feel more fatigue when going backwards than forward.

#5 Elliptical Machine Boxing Jabs

Instead of gripping the upper handles the entire time, use your arms to do some boxing jabs while peddling your legs.

A simple one two jab combination is all you need to do.

This punching motion allows you to fully stretch your upper body so that you will be getting a full range of movement in your arms, shoulder and back muscles.

When just using the elliptical handles, it’s hard to get this full range of movement.

Start by doing 20-30 second jab punching intervals every two minutes.

As you get better, increase your punching time while staying balanced on the elliptical machine.

#6 Elliptical Jog and Swing

If you’re at a gym that has dumbbells and/or kettlebells, you can create this simple circuit routine.

Select an elliptical machine intensity/resistance level that you can maintain for 2 mins.

Once the 2 mins are up, jump off and do 20 kettlebell or dumbbell swings

Once you are done, get back on the elliptical and repeat.
Try to do 8 -12 rounds.

Example:

  • 2 mins Elliptical machine interval
  • 20 15-lb dumbbell swings
  • Repeat 8 – 12 more times

#7 Jump Rope and Elliptical

Every 3 minutes, get off that elliptical and jump rope (with or without an actual rope) for 2 mins straight.

Try to do 5 – 12 rounds

#8 Abs and Elliptical

Every 3 minutes get off that elliptical and perform:

  • 20 ab crunches
  • 10 bicycle kicks
  • 5 V-ups

Try to do 5 – 12 rounds

#9 Push Ups and Elliptical

Every 3 minutes get off that elliptical and perform as many push-ups as you can.

If you’re not strong at normal push ups, use an object like a bench, chair or step to do incline pushups.

Try to do 5 – 12 rounds.

#10 “Commercials Are Not My Friend”

Choose a comfortable steady state intensity/resistance for the elliptical and proceed to watch your favorite program on TV.

During each commercial break, you are going to do the following circuit as many times as possible until the commercial break is up.

  • 3 Push-ups
  • 6 Bodyweight lunges (3 per side)
  • 3 Jumping jacks

The point is to move as quickly as possible from each exercise to the next without taking a break.

The short reps and short rest periods will get the heart pumping and fat burning!


There you have some cool creative ways to make using that elliptical more enjoyable.

Just do me a favor and always remember to have fun when you’re in there.

No Gym No Problem Bodyweight workout routine you can do anywhere from MicVinny aka Mr. Travel Fitness

 

How to Create Your Own Beach Body In 6 Steps

What’s the first thing you typically notice when you’re at the beach?  An impressive beach body!

Being at the beach is all about sex appeal. There’s nothing sexier than a person with a great beach body! Male or female, it’s a spectacular sight to behold.

How about you?

Do you currently have a beach body?

Are you comfortable flaunting what you have under that shirt at the beach?

The thought of revealing our bodies at beaches and pools is a freighting shameful experience for many. It’s the one time that the world can see the years of neglect and abuse we’ve put our bodies through.

When seeing pictures of beach body physiques most of us think that it’s an unattainable goal for ourselves.

Well I’m here to tell you that you can make it your own reality. If you follow these 6 simple steps, you too can become the eye candy at the beach!

Follow a Beach Body Diet

When I say Beach Body Diet, I simply mean that you need to be emphasis your food choices. When changing your physique, what you eat is always your first priority.

Let me repeat that…. What you eat is always your first priority!

Let me bring back my DJ skills and rewind that a third time so it will sink in…. What you eat is always your first priority!

The great bodies you see at the beach are that way due to the food decisions they made over months and years.

Sure you will find rare exceptions to the rule. Those rare people that can eat fast food for every meal and never gain an inch on their body.

Don’t let those oddities fool you. The top beach bodies in the world come from proper nutrition.

A good beach body diet emphasis lean protein, water, vegetables, fruits, healthy fats and non-processed carbohydrate sources.

You Must Eat Less Calories

In order to lose body fat you must burn more calories than you take in. You must put your body in a calorie deficit.

The majority of people spend more time overeating than under eating foods. It’s always easier to eat more food than less food.

If you follow step one, you will find it easier to eat less calories if you focus on eating beach body foods rather than the typical westernized foods.

Eliminate unnecessary sugar, sweeteners, fats and processed carbohydrates that you typically will find in convenient foods.

If you put water halfway in a bathtub and then walked away for a week, what would you expect to find?

Less water right! A good portion of the water in that bathtub would have evaporated into a gas state under the right conditions.

Think of your body as the same way.

Picture your body as the bathtub.

Imagine the liquid water as the calories you are putting into your body. Think of the evaporation process as calories burned over time.

If you consistently fill the tub up with the same amount of water (let’s say 1 cup) every day while cranking the heat up in that room, you can expect to see maybe a trace amount of water in that tub the next day.

Imagine if you poured 10 cups of water every day in that tub. Those first couple of days a small portion of the water would evaporate like before. As each day passes, more water is left behind in the tub. After a few more days and/or weeks that tub will start to overflow with water.

Think of that overflow as fat!

That’s what happens if you eat too many calories for too long. A beach body is all about eating less calories and keeping that tub from overflowing!

Sacrifices Must Be Made

Nobody has every made a major change in their life without making some sort of sacrifice.

Stop thinking that you can eat ice cream every day and still lose weight! That’s just not realistic.

You should expect to go from eating ice cream daily to limiting it to 1-2 nights a week. That’s the price to be paid for that body you want!

The bigger the sacrifice (food wise) the greater the beach body will look.

Do you have a pity party for those people you see at the beach with those beach body physiques?

Probably not! You may not have seen their journeys but you better believe that they had to give up something in their lives to get those bodies.

  • 10 hours of less TV a week
  • 30 mins of walking EVER day
  • Counting their calories
  • No pizza at Johnny’s birthday party

Sacrifices!

Stop complaining and just accept that it’s your reality!

Develop Your Six Pack In Your Kitchen and Not In Your Gym

What you eat matters when it comes to displaying a great six-pack.

No amount of crunches, sit-ups, side bends, etc. will make your six-pack magically appear until that abdominal fat covering it up is gone!

Stop thinking that you can spot reduce!

Stop worrying so much about doing crunches and focus more on pushing those bad foods from your diet plan. Once you are able to do that consistently, you’ll be on the right path of discovering your own six-pack.

Only after you learn how to eat properly will that six-pack really start to develop. As the body fat decreases around your waist, that’s when it’s time to start showing off those abs! Only when you’re diet is in check should you really start doing abs exercises.

Don’t get it backwards! Don’t spend more time doing crunches than you do cooking and planning your meals.

Beach body abs is made in the kitchen!

Weightlifting For Muscle Definition

If you truly want a beach body, you must do resistance training!

Please do not expect to look like a beach god or goddess by just performing cardio all the time. If you want those muscles to look toned, you have to do work that will display them.

Weightlifting is the key!

Maintaining, keeping and developing muscles should be one of your goals during of your beach body plan.

When people lose weight, they can lose muscle as well. That’s not want you want if you want a great physique! You only want to lose fat.

Keep and shape up that muscle to get that sexy attractive beach body look.

Do Conditioning and/or Cardio For Extra Fat Burning

Only after you have your diet in place and are lifting weights would I recommend you do some form of cardio. Remember that this is all about building a beach body not designing a long distance runner’s body.

Who would you rather look like?

Sprinter vs. long distance runner
Sprinter vs. long distance runner

If it’s a beach body, then cardio should come last. Think of it more as a way to be active. It should not be your #1 tool in losing fat.

Everyone who uses cardio as their #1 tool instead of their diet, rarely make it to the finish line. They don’t have the type of bodies we like to see at the beach.

Aim for some simple cardio activities that you enjoy doing.
As general guidelines keep steady state cardio (jogging, walking) for about 30-45 mins.

If doing high intensity cardio (sprints, circuits), keep each session between 5-15 mins. Make sure to rest properly before each interval. (Example: 20 sec sprint, 40 secs rest, repeat).

MicVinny’s Beach Body Workout Plan

Here’s a simple workout plan to get you started in developing your own beach body!

Only attempt if you follow rule #1 above!

Monday Workout

Rest 45 secs between sets

A. DB Squat 3 sets of 8-12 reps
B1. Pull Ups 3 sets of As many reps as possible
B2. Push Ups 3 sets of As many reps as possible
C1 DB Bench Press 3 sets of 8-12 reps
C2 DB Bent over Rows 3 sets of 8-12 reps
D1 Romanian DB Deadlifts 3 sets of 8-12 reps
D2 Overhead Shoulder Press 3 sets of 8-12 reps

Tuesday Workout

5 -10 sprints. Treadmill or outside.

Rest 30-60 seconds between sprints

Wednesday Workout

A1. Standing Bicep curl 4 sets of 8-12 reps
A2. Lying Triceps extension 4 sets of 8-12 reps
B1. Chin Ups AMAP
B2. Diamond Pushups 3 sets of 8-12 reps
B3. Mountain Climbers

Thursday Workout

30 – 45 minute walk. Treadmill or outside

Friday Workout

Rest 45 secs between sets

A. DB Squat 3 sets of 8-12 reps
B1. Pull Ups 3 sets of As many reps as possible
B2. Push Ups 3 sets of As many reps as possible
C1 DB Bench Press 3 sets of 8-12 reps
C2 DB Bent over Rows 3 sets of 8-12 reps
D1 Romanian DB Deadlifts 3 sets of 8-12 reps
D2 Overhead Shoulder Press 3 sets of 8-12 reps

Saturday Workout

5 -10 sprints. Treadmill or outside.

Rest 30-60 seconds between sprints

Sunday Workout

30 – 45 minute walk. Treadmill or outside.

Optionally: Yoga, aerobic class/DVD.

Let Go Of The Past and Release The Beast!

You’ve been provided with several key factors in developing your own beach body.  The sad truth is that it is meaningless if you don’t actually apply the steps to your own daily routine.

Want some guidance on getting over your fears so that you can finally achieve your beach body?

Click on the image and check out my Best-Selling book on Amazon (Bonus free audiobook inside).

6 Helpful Ways To Keep Your Physique While On Vacation

The problem with most people is that once they go on vacation, they abandon everything they did to get their physique.

Imagine spending months preparing for that moment in the sun. All those hours of squatting, running and jumping are now going to pay off as you go on vacation.

You can see yourself now at the beach feeling good about your physique!

But now that you’ve worked so hard to get that physique, you’re worried that you’re going to lose it while on vacation.

Remember that last time you went on a cruise?

Remember how one “All You Can Eat” dinner buffet turned into five pounds of instant weight gain?

You try to tell yourself that will not be the case this time around. Never while on vacation again!

I know you work hard to look good, so I’m here to help. Here are six helpful ways to keep your physique during your next vacation.

Drink Lots of Water On Vacation

We know we should be drinking at least 8 cups of water. But when we go on vacation, it’s easy to forget this rule.

Maybe it’s the fact that you have to pay for water bottles at most vacation destinations. The fact that you’re paying makes you think that you should just go ahead and pay for the fun stuff like alcohol, soda and juice.

More pina coladas please!

No! You still need lots of water in your system.

Water keeps you hydrated as well as curbs your appetite to prevent you from going overboard during mealtime.

If you followed my 9 Mandatory Fitness Items You Must Have For Your Next Trip advice then you know you should be traveling with a water bottle with you.

Having your own water bottle is an easy way to make sure you always have water available.

If staying at a hotel/resort, be sure to visit the gym. Most likely you’ll be able to find free water. Whether it’s a bottle, water fountain or filtered water system.

That’s been my secret free water spot for years while traveling.

Get Some Sleep

You’re on vacation!

Vacation means you’re taking a break from your daily life and having some time to yourself and family. Use this time as a way to get that sleep you always said you wanted to get.

Too many of us get caught up in the hustle and bustle of trying to do so much stuff that we sacrifice sleep during our vacations.

Stop it!

Use your vacation as a way to challenge yourself to get more sleep than you normally do. By the time your vacation is over, your body will be thanking you!

Learn How To Relax

We live in a work, work, work society. So much so, that many of us have no idea on how to relax. Even I’ll admit that when on vacation it typically takes me a day to get into vacation mode.

That first trip to the beach is always awkward as I struggle to let go.

We are so use to feeling like we always have to do something. Well the sooner you can get into “relax mode” the better your body will look and feel once the vacation is over!

Learn how to appreciate the art of doing “nothingness.” If at the beach or pool, learn how to calm your mind down and just be in the moment.

If you never mediate, learn how to while on vacation!

Meditation is an art form that you should be doing on a daily basis. All you need is at least two minutes to get you started.

There’s no perfect way to mediate. The purpose is to be able to appreciate the moment.

Not the past.

Not the future.

You just close your eyes and focus on this moment in time. That’s the present.

That stillness is you becoming aware.

When you are aware of what’s going on, it makes it easier to relax your brain’s activity.

Having a relaxed mindset will help you have a much better vacation and life!

Embrace Activity

If you’re at a destination in which you see options for physical activity, hop to it! It’s a good idea to get a good mix of activity and relaxing while on vacation.

Look for fun activities.

If you’re a person that’s been going to the gym for several months’ straight and only lifting weights, maybe it’s time to embrace an outdoor walk?

Does the vacation spot have a tennis court? Play some tennis. Never been golfing before.

Golf!

Use this time to do activities that are healthy and unexpected calorie burners. The easiest overlooked vacation exercise is swimming.

If that’s something you don’t have at home, go swimming as much as possible. Even if all you do is doggy paddle, that’s still burning calories and having fun!

Other great activity ideas:

  • Hiking
  • Biking
  • Classes
  • Beach sprints
  • Snorkeling
  • Rock climbing
  • Volleyball
  • Basketball
  • Soccer
  • Playing catch

Get on a cardio machine that you typically never get on for 20-40 minutes

If you feeling too tired to leave the room but want to be active, do my No Gym No Problem Workout!

80% Full Rule

When on vacation you will want to try as many different foods as possible. That’s what vacations are about, enjoying good food.

No matter what you will be eating, you should start practicing the 80% full rule.

The foods you will be eating on vacation will most likely be higher in calories than what you were eating to get your physique.

What the 80% full rule states is that you only eat until you are 80% full. It’s a very powerful tool that I learned from Precision Nutrition.

80% full means that you should still be able to comfortably walk around after eating.

If you are at the point where you feel that you have to loosen your belt or unzip your pants, you’ve gone well beyond the 80% eating rule.

It takes between 15-25 minutes for your stomach to communicate to your brain that it’s completely full.

So if you’re eating high calorie foods, you most likely will be eating an extra 500-2,000 calories before your brain get’s the message.

By eating until you’re 80% full and learning how to enjoy your food, you will significantly reduce the amount of calories you will be eating for the day.

Yes you’re on vacation, but you will feel just as good when stopping at 80% full than you will be going overboard and eating until 100% full.

Don’t Abandon Everything That Got You Here

Remember those months of working out?

Remember how you felt?

That sensation that maybe you won’t get that ideal body. But somehow you stuck to your diet and exercise plan.

It’s ok to relax and enjoy your vacation, but don’t abandon what got you here!

Every meal doesn’t have to be filled with junk!

You can still follow your eating plan for the majority of your meals while on vacation.

Save the things you typically don’t eat as special treats. But if you treated every meal as a special treat, you will have nothing but regrets once that vacation was over.

Having some cake 3 nights out of a week long vacation is totally different than having cake, cookies, ice cream, and beer during every vacation meal!

The person, who remembers what got them here, will have a better-looking body once the vacation is over. The other will wonder what happened and repeat a vicious cycle all over again.

Be smart and don’t go crazy!

Have that perfect balance of fun and sanity during your vacation. You will feel much better on vacation and afterwards as well!