12:29:01 Hey, friend! Welcome back to the podcast. Today, we're going to talk about something that comes up every single summer.
12:29:09 Especially if you're working on losing weight, or trying to take better care of yourself. And that How to stay on track while traveling.
12:29:17 Whether it's a long weekend, a beach trip, a family vacation, or even just a little road trip to visit relatives, summer brings a lot of opportunities to get out of your normal routine.
12:29:29 And for most women, I coach. That comes with a lot of anxiety.
12:29:33 There's this fear that a few days away will completely derail all your progress.
12:29:38 Right? We're gonna just gain all our weight back from that. We won't be able to lose it ever again.
12:29:43 You'll gain it all back, and that all your hard work will just vanish because your schedule changed.
12:29:49 But here's what I want you to hear loud and clear.
12:29:51 You can enjoy your trip And take care of yourself, all at the same time.
12:29:57 You don't have to choose one or the other. You can have fun and still feel good in your body.
12:30:02 You can eat the cake and feel like you're in control.
12:30:06 You can rest, relax. Move your body. Eat what you want, and come home proud of how you showed up. Not panicked that you have to start all over again.
12:30:17 And that's what we're going to talk about today. How to make travel feel easy, balanced, and totally doable Let's start with what usually gets in the way.
12:30:28 The fear. I've had clients tell me things like, I'm scared I won't be able to control myself.
12:30:34 Once I get out of my routine, it's gonna be, you know, feet up.
12:30:38 Face in the buffet. I'm afraid once I've started eating vacation food, I won't stop.
12:30:44 They worry they won't get any movement in. They'll never be able to exercise the right way on vacation.
12:30:50 They picture everything being bloated. No energy, feeling uncomfortable in their clothes, some even canceled a trip.
12:30:59 To avoid all of that, because they feel safer at home in their normal routine.
12:31:04 I thought we wanted to have a life that we loved. Vacation is part of it, right?
12:31:08 But the truth is, the more afraid you are of vacation ruining everything, the more power it has over you.
12:31:17 If you've ever told yourself. I have to be perfect, or I'm going to totally blow this.
12:31:22 You've created this black and white world where you either restrict or you binge.
12:31:28 You either eat chicken and broccoli, or you go face-first into that buffet.
12:31:32 There's no middle ground, and the result? Usually some mix of rebellion.
12:31:37 Of guilt, and feeling like you failed. What I want to offer you today is a middle path.
12:31:44 One that gives you freedom and flexibility and a sense of peace, while still helping you feel good in your body.
12:31:51 You can still have weight loss and have that freedom. So, let's talk about some ways you can create that first.
12:31:58 Keep it simple. The basics still work, even when you're not at home.
12:32:03 I like to ask, what do I know for sure? Instead of all the things I don't know, right? Let's ask, what do I know for sure?
12:32:10 I know there's always food available. I've never been somewhere that doesn't have food.
12:32:14 And sometimes I'll shove some purse snacks in. To make sure I have it available.
12:32:19 I know I can make choices. That feel good. Even if they aren't perfect.
12:32:24 I can look at what's available and make the best choice.
12:32:28 I know I can listen to my body. I know what feels good in it, what doesn't.
12:32:33 I know water and sleep help me feel better, no matter where I am.
12:32:39 I know that walking and dancing, those are movements. Even if I don't ever step foot in a gym. I'm doing something.
12:32:47 When you remember those basics, everything becomes easier. You don't have to track every bite or plan out every meal of vacation.
12:32:56 You just show up for yourself in small, doable ways. Now, let's talk about food.
12:33:01 For a lot of women, the biggest source of anxiety around travel is eating when we're trying to lose weight.
12:33:09 Excuse me. You might think, if I have one treat, I'll spiral. I'll go back to all my old habits. I'll feel bloated and gross, and I'll never get back on track. I'll just gain all my weight back.
12:33:20 That thought creates so much pressure, and pressure leads to restriction, and fear, which leads to that binge cycle.
12:33:27 Because then we are like, I've already messed it all up anyway, and we haven't even done anything, let me tell you, most of the time. We've just thought we're going to, so let's get ahead of this and just eat everything.
12:33:37 So, instead, I coach my clients to decide ahead of time.
12:33:41 As many things as they can. Like, what do they actually want to enjoy I ask them, what are you most looking forward to on this trip?
12:33:50 And I ask, is there a food or a drink you want to savor? You're looking forward to it, can't wait to have it.
12:33:57 So, for example, like, when I go to Sanibel, Florida, I know I'm going to get ice cream from the lighthouse.
12:34:02 I know I'm gonna go get a smoothie. It's a strawberry banana one. My son and I love these things from the Island Cow.
12:34:09 And a slice of cake from the bubble room. They're ginormous slices of cake. It takes me a whole week to finish it.
12:34:17 I don't feel bad about it. I don't panic or feel out of control. I look forward to those things. And because I know I'm gonna have them, I have planned ahead to have them, I don't obsess about them.
12:34:29 Or anything else, thinking about it as I'm building it up in my mind as something I have to grab while I can.
12:34:36 When I was thinking I couldn't have it, or I couldn't have very much of it, then I ended up eating all kinds of things that I really didn't even care about.
12:34:44 Like, store-bought cookies, or things that, like, just people ordered at the table. I didn't even care about that, but I felt like I had to have it all, or I wasn't going to enjoy my vacation. I was missing out on everything.
12:34:56 Now, I figure out what exactly I want ahead of time, and I look forward to those things.
12:35:01 I know I can have them all, and because I believe that, I don't even want very much.
12:35:07 A small scoop of ice cream, or a few bites of cake each day. That feels like enough.
12:35:14 You can use this, too. Think about what you actually want to enjoy.
12:35:19 Decide ahead of time to have it. And then let it be part of the plan.
12:35:23 Not a cheat, not a failure, it's just a choice. Also, this is a big one. Listen to your body while you eat. Ask yourself.
12:35:31 Do I want this? Do I even want this? How will I feel after I've had it?
12:35:37 Not in a punishing way, but as at a check-in. So many of us are used to just eating everything on our plate, everything that's available, because we're in vacation mode.
12:35:47 But I promise you, it feels so much better to eat what you enjoy and stop when you're satisfied than to keep going and end up uncomfortably full, bloated, or sluggish for the rest of the day.
12:35:59 And when you know you can have things. You don't need it all right now. You're gonna have a little bit every little bit that you want to have some.
12:36:08 That makes it so much freeing to just have some. And then you feel great, and that's contagious to want to just keep doing it more and more that way.
12:36:16 Let me just say this. I get it, I've been there.
12:36:19 As a kid, one of our favorite parts of traveling were the road snacks from the gas station and fast food.
12:36:26 Greasy burgers, fry shakes, you know? And then all of the candy and chips. Mine were always Twizzlers and Reese's Pieces, a bag of Skittles, and then all kinds of potato chips.
12:36:38 And not to get too graphic, but more than once, the combo with the greasy burgers, the fries, the shakes.
12:36:45 That combo led to a very unfortunate digestive situation, let's just say riding in a car with a bag that has your poopy pants in it.
12:36:52 Not ideal. So, now, I choose differently. Not because I can't have those foods.
12:36:58 But because I've learned how I feel when I eat them.
12:37:01 I still might grab a few fries off my husband's plate, but I usually skip the shake altogether. Not because it's bad, but because I know how it feels when it's in my body And I want to feel better. I will feel so much better if I don't.
12:37:16 So, when we stop assigning moral value to food, and just start asking, how does this feel in my body. That's where the freedom comes in. Alright, now let's talk about movement.
12:37:28 You don't need to do a full-blown workout on vacation, unless you want to. If you enjoy it, do it.
12:37:35 Walking around, though, playing in the pool, dancing, or sightseeing and swimming, it all counts. That's all movement.
12:37:44 And movement can be fun, casual, and totally unstructured, unplanned. Unscripted, you don't have to have it pre-wrote out, just move and enjoy.
12:37:56 And again, the point of your vacation is probably not weight loss. The point is the experience and the connection.
12:38:04 And the rest! So, let movement support that, not compete with it.
12:38:09 Here's one of my favorite parts of traveling as well. I make myself a re-entry plan.
12:38:15 Most people don't think about this, but it makes a huge difference in how you feel when you get back home.
12:38:22 If you already know that you have a plan for coming back home.
12:38:27 You don't have to worry about starting over on Monday. You've already thought through this.
12:38:32 Instead of coming back and saying, ugh, I blew it. I like to create a simple plan for getting back into my normal routines.
12:38:40 It makes it faster to get into those routines. I plan my groceries before I even leave on vacation to be delivered for when I get home.
12:38:49 I keep my meals simple, things that I know that feel good in my body, that maybe aren't gonna bloat me, because I might come back a little extra bloated already, and that I actually like to eat.
12:38:59 Things that I don't have to spend a ton of time preparing, because I'm probably going to come back a little tired.
12:39:06 I schedule a little extra rest. Maybe I say no to a couple things that week, so that when I come back.
12:39:11 I can ease back into things. I also remind myself, I didn't mess anything up on vacation.
12:39:18 I was on vacation, and I enjoyed myself, and that's what it looked like.
12:39:22 My habits are things I do most of the time, not necessarily all the time.
12:39:28 That's what makes them sustainable. And honestly, just planning to get back into routine gives me confidence. It's one of those little things that builds trust with myself. I know how to take care of me.
12:39:40 Because here's what I've learned. Weight loss that lasts comes from flexibility and resilience, not restriction.
12:39:48 It's about learning how to take care of yourself through all the seasons, all the events, all the unexpected things life throws your way. Vacations aren't the exception, they're the practice.
12:40:01 They're a chance to prove that you can show up for yourself, even when things look different.
12:40:06 And that is what makes you unstoppable. So, before we wrap up, I want to tell you something important.
12:40:13 You don't have to be perfect on your vacation. You don't have to control everything. You're allowed to enjoy your food. I want you to enjoy your food.
12:40:24 You're allowed to rest, and you're allowed to have fun. I don't do CrossFit when I'm on vacation. I make sure that I'm having lots of fun.
12:40:32 And lots of rest. And when you do those things. While still being kind to your body, making thoughtful choices, you'll come home proud, not panicked.
12:40:42 If you want help creating a plan for your next trip, or just learning how to feel more confident, more in control.
12:40:49 Maybe more relaxed in your weight loss journey. I'd love to help you with that.
12:40:53 Please let me help you with that. Go to CoachingCARA.com forward slash free call and book a free personalized solutions call.
12:41:01 I'll help you find the right balance, simplify your habits. And show you how to build a weight loss plan that works, even when you're not at home.
12:41:10 Because life isn't meant to be paused every time we want to make progress.
12:41:16 And progress doesn't have to stop just because you're living life.
12:41:20 You can travel, have fun, take care of yourself, and you can do it all. You can enjoy it.
12:41:27 You've got this. And girl, I've got you. Next week is our final episode in this series. We'll be talking about bloating and hydration, and how to keep your body feeling light and energized during these hot summer days.
12:41:39 I'll see you then! Social media script, soundbite 1.
12:41:48 Travel doesn't have to mean ruining your progress. You don't have to choose between enjoying your vacation or staying on track. You can do both, and I can show you how.
12:42:00 Soundbite 2. Before I travel, I decide what I'm looking forward to. That way, I don't fall into binge mode, or FOMO, I enjoy what matters.
12:42:12 And I don't come home feeling like I have to start over again.
12:42:19 Story slide script, slide 1. Going on vacation this summer?
12:42:24 Slide 2. Most women worry about weight gain, food guilt, and falling off track with their weight loss.
12:42:31 Slide 3. But here's what I tell my clients. You can have the ice cream and the vacation. The freedom.
12:42:41 Slide 4. Healthy travel habits don't require perfection. They don't require restriction and deprivation. They just need a little planning and a lot of kindness.
12:42:54 Slide 5. Listen to healthy habits for summer travel, my newest podcast, at CoachingCARA.com.
12:43:01 Forward slash block, you'll find it there. And then DM me! Dm me travel, and I'll send you my favorite travel recovery tips.
