Happy Memorial Day weekend! I hope all of you wonderful people are having a relaxing weekend and huge thank you to all the men and women out there that have fought for our country! We appreciate you so much!
As I type this post, I am in the Austin airport waiting for my flight that isn’t for another 2 hours. This weekend was wonderful. I came to Austin to stop in at Paleo(fx), to hang out with my blogging friends that I rarely get to see, and to eat my way through Texas. And that’s what I did. I ate all the things. I honestly don’t remember the last time that I ate until I was uncomfortably full, but that’s what I did last night. Because the more I eat crappy food, the more I want it and the more I can’t stop myself. I can totally feel when I’m starting to get that little addiction to food: eating when I know I’m full and thinking about my next meal after I just ate. It usually happens when I’m going on vacations based around food. But at this point, I’m good at getting back on track as soon as I’m heading back home. By the end of trips, all I’m really craving is my sanity, working out, and eating meat and veggies.
But the thing about summer is these sort of events are ALWAYS happening. Whether it’s a vacation, a weekend at the lake, a road trip, a backyard BBQ. There is just always an excuse to eat sh*tty food. So everything you may have been working for this past winter and spring goes out the window and then it can be really hard to get back on track. But it’s also pretty easy to get around these situations. In the summer, we go to the lake almost every weekend. At this lake, I’m with almost all people who don’t eat paleo. So the meals that are there are usually pizza or pasta or burgers or fried chicken. Which is fine because I planned ahead. Remember (because I say this almost every effing Monday): “failing to planning is planning to fail.” Do you want yourself to fail? Answer: no. So here are some of the steps I take to make sure I keep my sh*t together most weekends/trips/vacations:
- Eat before you go somewhere. If you’re full or comfortable, you’ll be less likely to eat whatever the eff is around you.
- Bring snacks/meals. Snacks will keep you from eating too much, but if you also need to bring your own meal to keep you on track, DO IT. Who cares if people are going to judge you or be offended that you brought your own food. It’s YOUR body, you should be able to decide what you put in it. If someone is getting upset about it, it’s because they are insecure about what they are putting in their own body. You do you.
- Eat the healthiest options at the BBQ. There is usually always a meat and always a fruit or veggie. Eat those things that aren’t covered in semi-warm sketchy mayo. Sure, they aren’t going to be the tastiest things, but that’s life sometimes. You’ll have a sh*t ton of other life moments to enjoy food that won’t destroy your goals.
- Avoid the desserts or alcohol. Sorry to say it, but if your goal is weight loss and weight management, you have to steer clear of that crap. It will lead to cravings and addictions and crappy stuff. And if you feel like drinking alcohol with just water or soda water or whatever won’t destroy your goals, do some google looking around about alcohol and how it affects your hormones, metabolism and muscle growth. It’s a bummer.
Those are 4 simple things that will keep you on track in your summer. Sure, they are the most fun stuff to hear, but it’s just the truth. If you want your goals to come to fruition, you have to work at it. Every day. You’ll have to decide what is most important to you and forget about what other people say or think. Only YOU can be the one to make those decisions.
Sunday – Rest day
Monday –
Front Squats: 5 x 2. All reps with a 3 sec pause at bottom. Adding. – I used 105#
Then Every 30 sec for 6 mins: 1 Squat Clean @ 70%. Think Speed!!! – I used 100#
Lastly – 7min AMRAP Of:
7 Unbroken Power Cleans (155/105). Must be unbroken! If you let the bar go during a set, you must start again from 0!!!
7 Burpees
I got 6+3 using 85#
Tuesday –
6 Rounds Moving With Purpose: (16 min Time Cap)
6 Strict C2B Pull Ups
6 Strict Ring Dips
12 Double KB Front Rack Lunges (2 x 70/55)
I got 5 + 2 using 35# kettlebells, strict pull ups and strict straight bar dips
Then As Far As Possible In 10 mins:
40 Double Unders
3-6-9-12-15… Push Press (115/75)
I got through the round of 21 plus 10 double unders at Rx
Wednesday –
Every 30 sec for 10 mins: 1 x Snatch @ 80%. All reps must have a 3 sec pause at knee. (5-10# more than last time) – I used 100#
Then 40 sec work / 20 sec Rest for 16 mins – For Total Reps / Calories
Burpee Box Jumps (24/20)
Assault Bike (calories)
Toes 2 Bar
Row (calories)
I got 168 reps total Rx
Thursday – Rest day
Friday – Rest day
Saturday – Workout at Crush Fitness ATX – basically like an orange theory workout!
At Home/Travel Workout:
3 rounds:
800m run
50 air squats
20 pike push ups
On Sale Fitness Apparel:
These amazing print leggings (50% off!!)
These cute crop leggings (40% off!)
This bright tank top (40% off!)
This adorable hoodie (40% off!)
Cut Out Sports Bra (40% off!)
Such a good blog! So encouraging! Thanks!
ahhh barbecues are coming up every week now and i find myself drinking wayyy more than i was a few months ago. it’s tough sometimes espcially when you just want to be sociable! i try to bring my own veggie burgers though and that helps.
loving your Monday workout! I was planning to start with front squats today, but maybe i’ll add that 3 second pause for the added burn 😉
Gonna have to disagree with some of this… even if weight loss or management is the goal one can still enjoy a dessert here and there. Every day? Nope, maybe not. But once in a while at a fun cook out that doesn’t happen often? Sure! Eating one brownie won’t lead to uncontrollable cravings. There has to be a balance in life. Eat well most of the time and enjoy a treat once in a while. Life’s too short to say no (if you want to say yes) to a cupcake or popsicle or whatever. Enjoy every bite and go through the normal routine of healthy foods and a workout the next day. No guilt. I have to say from experience, you CAN maintain your weight just fine. Ive lived by this for years and haven’t had any issues. Just delicious food from time to time! 😉
Oh, but I do agree with limiting alcohol–that stuff will get ya!
i’m not sure if this is the first time you’re checking out my blog or if you’ve never checked out my social media pages, but i NEVER feel guilt when i eat dessert. and it’s not something that i never eat. if you go to my instagram, you’ll be bombarded but the many treats and eats i had while on vacation in austin, without any guilt. the point of this post is how to get through all the parties that are filled on the weekends during the summer, which usually means Friday, Saturday and Sunday. if you are overdoing it with desserts and alcohol at every party, you will absolutely not see the results that you hope for. if you are keeping it balanced and enjoying a dessert maybe one time out of those three days of parties, you won’t be steered off course. definitely check out my previous posts where I talk about balance and talk about how i still have desserts and don’t restrict myself.
Got ya. Guess I am just different! We might not be as social as you because we tend to hit up summer festivities maybe once per weekend (that involve food and alcohol) so that is where my view is coming from (once per week isn’t going to derail me). But ultimately it sounds like we are both stating the same point: balance is key. I was not trying to say anything negative about you… just wanted to share a differing view (which is okay to have) and hope it didn’t come across as judgmental of you personally because I never meant for that to be the case. That was not my intention for the tone of my message. It was just a different opinion of enjoying summer events with a treat here and there. That’s it.
no, i think we are the same page when it comes to balance. but my viewpoints come from the kind of people that go to my gym: these people work hard but they end up drinking and eating poor choices when it comes to food MULTIPLE times per week and have a hard time understanding why they can’t lose weight. so i lay it out in simple terms: you limit alcohol and sugar, you’ll see weight loss. but i definitely believe in balance, i just also believe in deciding what’s most important to you and accomplishing that!
Love your blog!!
I have to say, I agree w/ most, but I always have a few glasses of wine out at parties and BBQ’s, and it has never wreaked havoc on my goals. For me, alcohol is never an issue in terms of the results I get, it’s what I EAT that easily ruins those goals. So I agree w/ you on desserts and sugar – I steer clear of that because again, that just sets me up for failure. But I do find when I have a glass (or 3 haha), I tend to eat less, and feel more relaxed, and again, I still maintain my physique just fine. It is all about moderation, that’s for sure.
that’s truly great for you, but some people aren’t as lucky as you. like me! if i had a few glasses of wine every week, i wouldn’t be able to maintain the figure i would like. but i’m glad you are able to, that’s really awesome!!
I’m just like you, Eva! When I used to drink a glass of wine with dinner every night I was at my THINNEST. When I drink wine, I eat less and don’t have cravings, however, when I stopped drinking wine with dinner I couldn’t control my sugar cravings and started having dessert like every night and gained weight. So wine definitely helps me feel relaxed and eat less as well. Bioindividuality 😉
Thanks for posting this! It’s a great summer reminder and makes me feel like less of a freak for bringing my own food to literally every summer BBQ. We get together with the same group of friends every other weekend or so, and every week I get the “Aw, there’s nothing you can eat here, is there?” and it’s hard. I usually bring my own healthy dish to share, and bring my own prepped meal as well. 🙂 Thanks for making me feel ok about it. I love your blog, and love your attitude!
Juli this post was truly inspirational and I agree with you 100%. Everything we strive for in health and fitness is based on our own choices, no one else’s.
Totally unrelated to your post but I have a question that is fitness related and I’ve been dying to ask this for awhile…..sooo here it goes…..first, do you know much about the beachbody company and their supplements? And second, if you do, what are your thoughts on shakeology??
no, i don’t know anything about beachbody company! and as for shakeology, i don’t know much about it but i don’t really see the point of having shakes when you can get your nutrients from real food! hopes that helps!
Hi Juli!
This post was informative. I agree with eating healthily and limiting alcohol and desserts to maintain your goals. But I have a question about coffee. I drink coffee pretty much everyday. What do you think is the heathilest way to have your coffee? I usually just use almond milk but I hear people that say half and half and some creamers aren’t going to ruin your fitness goals.
i usually have 1 cup of coffee per day with less than a tablespoon of heavy cream in it and i haven’t had any issues with reaching my goals while having that and i’ve been doing that for years now
Hi Juli! Love your blog and I have to say I really appreciate your post on this. A lot of people ask me the same thing (I’m not a professional by any means, but work hard for my fitness goals and my body) and no one wants to hear “well too bad, there are just some thing you can’t have!” when I tell them that that’s the “secret”. And same as you, sure once in a while I definitely enjoy something special, but once in a while is not every Fri/Sat/Sun – and that’s a good reminder, for myself as well! Thanks for all you share.
Juli,
I am fairly new to your blog and have been enjoying your posts. I found you while beginning my Whole30 journey a couple months ago. It definitely helped me with getting some food issues in check!
Now, I want to get out of my gym rut I have been stuck in for the past couple of years. I’m totally addicted to cardio (spending hours running and on the elliptical) and have 100% stopped seeing any results. I am looking at your workouts and many of the terms are foreign to me. Do you have a recommendation for somewhere I can go to find some of the acronyms and moves you post about? Thanks!
just google the terms! that’s what i did when i first started and watched youtube videos of the movements!