Phit-N-Phat...Making Fitness and Weightloss a Lifestyle

Tough Mudder AZ: My Experience

This weekend I took on the biggest challenge of my new found active life: I survived the AZ Tough Mudder on Saturday and the Phoenix Half Marathon on Sunday. For those of you counting, I was .5 miles shy of a marathon but it was harder than that!

It's taken me a couple of days to even process what the event meant to me physically and mentally. I've gone through several races, competitions and training weekends but nothing rocked me like this weekend. Honestly, it is going to be a pivotal point in my life. 

While doing the Tough Mudder I was shocked at how I approached things. Believe it or not, I was scared, panicked at times, constantly doubting myself, wondering if I was "too fat" for all this, and feeling so LIKE THE OLD ME. 

There are times when I think I've put my old, negative thinking, unconfident person to bed and then I step WILDLY outside my comfort zone and find I still have lots of work to do...mentally.

What really shocked me was that I'm not the over-achiever I "think" I am. It may seem that I defeat a lot of odds but truth be told, I found out at the race I sell myself short. Often I set the bar for myself low enough to win but not high enough to fail.

I've always done events for the glory of just doing it and the last few years I knew deep down it wasn't good enough. When I competed in Figure I knew it was all about the outside and there was no "competing" in that arena for me. I wanted so bad to be better each time, which I probably was, but there was no way to KNOW I was better. It didn't matter anyway. The fulfillment I wanted wasn't going to happen.

This past year as I stopped Figure and moved into running again I've gotten some of my confidence and swagger back. Somehow I lost sight of the fact that there is more to enjoying workouts than what it makes you look like. 

This race awakened in me something. I have the desire to push myself harder and set some new goals. As I describe the race day I hope to share some of them with you.

We arrived a couple of hours early to make sure we could get our packets. We marked our foreheads, yes, they write your number on your forehead. It was 39 degrees and we were a little cold. I knew my biggest fear going in was being cold. Boy was I right and wrong at the same time.

They had us climb an eight foot wall just to get to the start line. That was a first for me. I even goose egged my ankle on the first shot. We got an amazing motivational speech. This video is from one of the later heats, but Kathy and were slotted for 9:20am. I wish I could listen to this every morning before a workout and how he kept it so lively I'll never know.

 

We're off! Running through smoke and just happy to be there. We go through our first Kiss the Mud obstacle where we army crawl through mud under barbwire. I gained 10lbs after that. I remember telling Kathy we train next time running with ankle weights and weighted vests.

The next awful obstacle was the Artic Enema. Think of one of those long, construction style dumpsters. They build a barbwire wall in the middle, leave a little opening in the bottom, then fill the sucker with ICE and GREEN WATER. I seriously felt panic when I came out of the water. We just jumped out as far we could. I literally lost my breath when I came out and still had to get under the wall, swim to the wall, and climb out. This picture shows how awesome it was.

A few obstacles later we had to jump these big stacks of hay with a big gulley in between. I was scared. until this race I didn't realize I was so scared of JUMPING over heights. Being high isn't anything. Leaps of faith ARE HUGE. This is where I limited myself. Both times we had these types of things I didn't jump all of them. I ended up jumping down in the hole and climbing my way out. I'm a good climber but I'm also chicken-shit about face plants, missing my footing, and basically my mind got the best of  me. At times I let myself talk ME into "at least doing something" and we touched on that yesterday. :)

Twice we had to go through obstacles where they shock you. The first is the Electric Eel. You crawl on under live electrical wires in water getting shocked. It feels like someone punching you from the inside with a slight tinge. At the end they somehow juice you extra because by the end of the crawl I was scrambling from getting shocked over and over again. It leaves you sort of twitchy.

The second shock is Electroshock Therapy. Two options: crawl face high through mud to avoid the volts or run like a crazy person hoping to make it. No one gets to the end. This video shows how stupid some were until they figured out to just get the F down. Chris told us "just start crawling and you'll make it." We listened!

 

My biggest regret is I didn't try one event. I walked around it but Kathy took it on and conquered it! I was proud of her and proud to know that one day I'm going to get up to the top of that one. 

The last awful obstacle that scared the crap out of me was walk the plank. You jump off a 15 ft high bridge into a greed, icy cold bath and swim out. I almost threw up but said if you just step off you can't turn back. I did it and cried a tad when I got out. That's how bad the jump and the cold swimming as if drowning got to me.

All in all, 29 obstacles, 4:45 minutes, two Gu's, lots of laughs, and then another 13.1 miles the next day I can say this was a pivotal and one of the best weekends of my life. I learned a lot about me. I'm not where I want to be but I'm no longer afraid to challenge myself to go beyond what I have believed in myself. 

This year I plan to do two more of these and I'm setting some new running and personal goals. I've got several half marathons to do, some PR's to set, and a couple of personal goals I'm keeping to myself for now. It's going to be a great year and I can't wait to surprise myself AND to maybe even fail because I'm reaching so high.

Before I close, I want to thank a few people. Kathy who made this weekend so special. I told Chris there is no one I think would've been a better partner. You inspire me with the way you approach these things. I want to have the I can do it attitude you displayed. You are a special girl and I'm so happy we've gotten to know each other better this year.

Chris, my love, who gets me, understands me, follows me around to these things, and is my biggest cheerleader. All that I am today I owe to you. Your love is what fills the holes when I don't have enough self-love to do it. 

Jane. My sweet Jane. You have been to the majority of my major life moments and cheered, organized, took pictures, counseled, and just been there. You are a dear friend who was meant to be in my life. I know you have no interest in the getting muddy but we've got that Goofy to think about!

Oh How My Clients Have Changed

I was reading through the forums today getting caught up on all my PNP ladies and SEVERAL of them are travelling this weekend and next week. Some are coming to my house for Phat Camp, some visiting family, others taking business trips.

It made me smile and chuckle because I read so many posts that went like this...

I am going to pack oats and peanut butter. When I get there the first thing I'll do is go by a store and pick up some fruits, vegetables, and easy but healthy things to snack on. Of course I'll have some protein bars just in case and I've already made sure I can have a fridge or microwave access. Not sure about my regular workouts but I know I can always do a hood workout or do a walk/jog at the hotel...

Who are these people??? Seriously, I've been with most of these ladies for years now. One thing about PNP is that most people who join stick around. That allows me to just watch them grow into healthy women.

When I started my own journey through weightloss I remember how novel it was of me to actually plan ahead on my first trip. I blogged it because I simply didn't know anyone who went on any kind of trip and brought healthy food. I just figured when you travel you gain weight, eat out, and start over when you get home.

Now I bring all kinds of stuff and so do my clients! In fact, today I uploaded our Travel Phit guide to the private members. If you are interested in buying the Travel Phit Guide, just email me (corinne@phit-n-phat.com) for more information.

It's gratifying to me to see how they have changed into such healthy individuals. At times I forget that this isn't just about losing weight, looking lean and mean, and being a hot woman. It really is about living a long life, learning how to make it til you are 100 years old, not suffering from lifestyle diseases in your 40's and 50's OR younger, and setting a postive/healthy role model for your children/loved ones. 

I feel so inpired by my girls as I read all the effort they put into being their BEST. On the days I get deep into answering questions, reviewing workout/food logs, mailing samples, and all the not-so-fun maitenance duties when you run web-based businesses and media it is difficult to see all the wonderful things people are accomplishing. And, to me, it's the little behaviors that bring me pride.

As for me, I've changed a lot in the past three months as I have been setting goals and trying to work off daily to-do lists. In the beginning it was sooo hard. I just felt overwhelmed by all that I wanted to do. Narrowing it donn was tough. 

This month I finally feel the momentum kicking in. I look around and notice how much we (along with the help of my wonderful mother-in-law) have done to the house. I've hit some big goals I didn't think I could. And I've knocked out some of those dumb tasks I hate but were weighing on my mind. 

Here's a look into my October goals.

Business: I have two software installs this month to streamline some of my work. Have to learn these and do the setup. Talk to Beachbody coach prospects who expressed interest in working on my team. 100% of the 90-day challengers still posting Nov. 1. Design the end of year challenge for the site to get us through the holidays as In and Out wraps.

Personal: Run 15-20 miles per week starting 2nd week of October. Read Bible daily. Set up dungeon more effectively. Organize office. Flower beds finished. Logan's birthday party. Work my Chalene Extreme system. 

I have measures in place for these and steps but don't want the whole blog spent on that!

The last few days I've already taken care of some of these things. And, I'm really enjoying Chalene Extreme. I did the Burn Intervals today and Burn It Off. Wow! I loved it! Tomorrow I'm hitting Burn Circuit #3 so I can get back into groove with my 90-day challengers. Trying to get to working out around there same schedule for those doing CEX. The way they keep talking about Insanity I might have to order it!

Cheesecake Factory = Skinnylicious!

For all of us who want to be able to eat out and be a "regular or normal" person, the excuses are being taken away from us to eat healthy and delicious.

Today I recieved an email from Cheesecake Factory that they have a new Skinnylicious Menu with over 50 items! Wow and they look really good! Best part is the calorie limit is also posted so you have awareness of what to order.

You know, I lost my weight before anyone was hardly offering DIDDLY and now I feel good I can stay in maintenance since almost anywhere you go these days you CAN eat within a tasty guideline. Ruby Tuesday, Wendy's, IHop, and now Cheesecake Factory are just a FEW of the places we can eat and feel great. 

Check it out! I know a date night be looming!

Skinnylicious Menu

So, now tell me, what IS YOUR EXCUSE? It ain't options! If it's peer pressure I say grow up and decide your health is more important than fitting in...this ain't high school girls.

Back from Vacation

I had a wonderful vacation in sunny Panama City Beach, FL. The weather couldn't have been better, Logan had a great time, and it might be the first time I've been that relaxed in a LONG time.

Internet access was so spotty but it really gave Chris and I down time we just don't get at home. My business is 24/7. At anytime I am checking the PNP site, email, getting a client text, client email, managing the business side of PNP, etc. It is a blessing to have an internet business so you can take it anywhere, but you end up taking it EVERYWHERE. I wouldn't trade anything for it, though, but time down from technology was very welcomed.

The other great thing about this vacation was the health side. I made great choices, ate tons of apples and grapefruit, snacked on protein bars, baby carrots and hummus, cottage cheese and greek yogurt, and then just ate Weight Watcher Pizzas out the wazoo for dinner. We ate most of our meals at the condo mainly because it was EASIER than going out. My MIL is gluten intolerant, my son needs to avoid food dyes and junk as much as possible (so no fast food and such for us), I just LIKE healthier foods, and going out for a long wait and such is not always very easy with a kid who can be overstimulated quite easy.

What I did enjoy was one night we went to a restaurant with seafood nachos. The Queen loves her some nachos dudes. So, I had my raw oysters and Logan wanted the nachos. When he was DONE eating I ate the leftovers. Trust me, I WOULD have eaten the entire huge platter if I got my own so I felt just having leftovers of his was enough satisfaction.

The thing I have learned about me is that I am a member of the clean plate club. When we go out to eat my personal trick that allows me to have some treats without going crazy is to order something extremely innocent and simple for myself and then just have a little of what the boys leave. Most of the time Chris and Logan leave behind fries, a part of a burger, etc., and it's plenty for me. I just don't think I will ever break the overeating habit so I have to work with it or let it beat me.

Exercise wise I worked out most days. Not everyday, but most days. I did what I felt like each day, kept it quick so I could get to the beach most days, and just remembered that I can be active in creative ways so I can enjoy the time with my family. It worked beautifully. One day I went running with my husband, I went to the gym a couple of times while the family slept, hit the beach for a long walk one evening when I was alone, and created my own circuits rather than getting caught up in having a schedule. Active is active!

So, I wasn't going to weigh but soooooo many of you do it anyway when I tell you NO after vacation. We all know our weight can swing WILDLY when we've been drinking (oh...I drank a lot with the king and had wine or beer every night but two), after long car rides and plane rides, changing climate, etc.

I decided when I got up this morning to just do it and use it as a lesson. What comes on fast goes off fast when you get back to business. I was up a tad over 2lbs so I am very pleased! It could've been more had I not ate my usual healthy breakfast, avoided eating junk just because I was away from home, and avoiding eating all day only to go hog wild at night. I also stayed active without worry and giving up because it wasn't what I normally do.

I hear many of you and people have high expectations what vacation will be. Don't do that! Enjoy yourself WISELY. There are times you want the nachos from the special restaurant. Have them! Then there are times you can skip the crap at the hotel breakfast and eat smart. I wouldn't call those mini-muffins and microwave sausage exactly worth it in the long run.

I plan to post more pics from vacation when Chris gets everything downloaded. We took pics with two different cameras but here is one from my Facebook page of Logan and I dancing one night at the nacho joint!

 

Today was back to work. I started with a 15 min. TM run, 3 sets of barbell complexes, 2 sets of dumbbell complexes, 3 sets of an ab circuit, and then 20 more minutes of running on the treadmill. Took about one hour total and I did it at home in the dungeon. As soon as this big storm passes through I'm headed to the store to lock and load! I had enough frozen and such at home to make it through a few meals.

Maintaining Weight Loss Reasonably

I had a great weekend. Drank a lot but ate well. One thing I have improved in the years is the all or nothing thinking with the weekends. I go into a weekend with a mindset of choosing the things I want. Most of the time I want date night with Chris which means dancing and wine. When I make that choice then dinner out is a healthy choice. After we are done I have my “aftermath” planned. Like if  want pizza we make Weight Watcher pizzas and have a Skinny Cow before going to bed. Used to be Waffle House or me laying in bed just eating away because I knew I was going back on plan in the morning.

I guess what changed for me is that I now understand that when you are just trying to look good for every day life, your husband, and yourself, you don’t have to restrict and be boring. It’s all about being smart and letting go of food being a source of guilt. The only time I MUST be super-strict is if I am competing. Otherwise, I just track my food/calories, eat when hungry, and if that happens to be carbs at dinner or "gasp" before bed then that's what happens.

For most of my readers who are simply trying to be a size 8, look good in a pair of jeans, or feel confident on your date night, macros just don't matter that much. Of course there are all kinds of "best case scenario" food choices to help get trim BUT most of you just aren't going for a look that requires that much worry. 

Yes worry. I see more girls, including myself, BLOW IT with BLT's, binges, or wild weekends all because they wanted to avoid a baked potato at 6pm. Y'all really have to get over the idea of there being wrong foods. If you want to have wrong foods, for God's sake, avoid making it things like the drive-thru, Pizza Hut, potato chips, or true crap food. Quit trying to demonize corn, potatoes, whole grain bread, frozen yogurt, frozen dinners, and fruit. Seriously, if you use some common-sense you can quickly figure out what foods make you break out in fat.

So, here's some things I ate in the last two weeks...

- Roast beef wraps: low carb wrap, horseradish mustard, purple onion, cole slaw mix (dry). Roll up and you can make ahead of time for a couple of days. 

- Orange Roughy: I season with chicken seasoning. Heat a large pan on med-high. One tbsp of coconut oil and then lay roughy down frozen. Sprinkle with chicken seasoning, garlic, and salt. Cover and cook for 6-8 minutes. Flip and put more seasoning on then cook 4-6 more minutes. 

- Baked Potatoes: We love them here and most of the time have one at night. One hour before we are having dinner I rub olive oil and course salt on three potatoes. Poke four holes with a knife on each side. Cook for an hour, flipping half way through, on 350. I buy the medium sized potatoes.

- Pork Chop and Spag Squash: Cook spaghetti squash. I just stab it a few times with a long knife then microwave for 13-15 minutes on high. Cut in half, scoop out seeds, then take a fork an shred. Simple. I George Foreman up 3-4 days of chops seasoned with Smoke Seasoning I buy at Kroger. Delicious. I top with a little Ragu. 

- Veggies of all kinds and most raw: radishes, big green salads with spinach, baby carrots, asparagus, roasted brocolli, cucumber slices, sauteed squash, spaghetti squash, sweet potatoes, green beans, peppers, okra, and tomatoes with basil. I love me some vegetables and eat tons of them.

I also had a Weight Watcher Pizza yesterday and two glasses of wine. I tracked my calories because I wanted to know I had the calories for the wine. My plan right now is to track when I want an indulgence like wine and the days I'm going clean and basic just eat as I am hungry. 

This will work for me, in my opinion, and keep me honest with flexibility. I'll weigh when I need it or feel good about me. The deal is to not be hung up on numbers but let habits guide the numbers. 

Workout wise...I love it. Yesterday I lifted shoulders/chest and today was leg day. When I'm in the gym I feel my best. I'm also doing my cardio and lifting from 5-7am. It works with our summer schedule and just gets the day started RIGHT. 

Well, time to pack. We are headed to FL in the morning for a whole week. Gotta get clothes, beach stuff, snacks, and cookware packed up. We'll eat healthy because my Logan does best when he's not eating a steady diet of restaurant crap. What kid doesn't? We've got plans to eat out a little so I'll try to post up how we are rolling on vacay. One thing will happen...I always run the beach each day and have some vino with the King this weekend listening to the ocean. Love that!

 

Vacation Starts When You Leave!

Here is an excerpt from a client who is going on vacation.

I am so HAPPY I learned the importance of prepping meals. It's been a lifesaver. And seriously I've never ate so GOOD before vacation. I always 'mean' to and it never happens. Drinking all my water... guaranteed I won't be 'stopped up' the first two days of vacation.

This is really big for me - I have really changed my thinking and knowing that I will have a splurge or 2 or 3 on vacation does not mean vacation starts before I've even left. I'm also EATING. I know I typically cut back on eating because I know those splurges are coming and guess what happens... it's a splurge that isn't enjoyed because I’m so hungry I can't think!!! So woot woot.

And I am super excited that I have meals ready for when we get back (well meaning egg whites bought, frozen vegs, frozen rice and canned chicken). I have ZERO excuses.

Thanks CORINNE!! Thanks everyone here who's ever shown what living a healthy lifestyle means.

I always start vacation on vacation. Often I bring snacks and such to enjoy while there. My splurges are tame when I haven’t spent the day running around, not eating, then showing up to the restaurant starving.

I also have something at home for when I get back…frozen dinners are perfect here! And Chris knows we plan the return trip home WITH ROOM for me to hit the store before the week starts because food prep is going to happen. Vacation ends when we leave and lifestyle starts right back up.

Doing those things takes planning but it’s worth it. It’s worth it because I can go on vacation and have a good time without worry I’ll wake up two months later 15lbs heavier. I don’t come with memories tarnished in guilt. I come home and get back to eating and exercising like a rockstar! That’s how you roll when you want results.

Tell Me About Shakeology

I had three people ask me just yesterday about Shakeology in my journal. I’ve been drinking this shake for a good month as my post-workout protein shake and Chris has it for breakfast DAILY. No joke, we love it. I can say I can recommend it to you and feel confident you will enjoy the product from Beachbody. This blog will break it all down for you and feel free to comment here or email me for more information. And, we are taking it to Vegas for all of you who ask me what can I take that is easy…THIS. LOL

What We Love…

1. It’s thick and creamy. I use the Magic Bullet, ice, water, and 2-3 ounces of Unsweetened Almond Milk and I get a “Wendy’s” type frosty.

2. Super healthy! When dieting for a competition I really get concerned that overall nutrition takes a dip. Shakeology fills a lot of nutrient gaps for me and keeps me REGULAR! This link takes you to the nutritional information, ingredients, and more.

3. FILLING. I use it as a post-workout shake and it’s very filling. You can blend it with banana for extra punch but on it’s own it does the trick.

4. It just tastes good. Plain enough there! A lot of shakes don’t but the Chocolate is reallllyyy good.

 

What We Don’t Love…

1. The cost. It’s expensive so don’t think it’s like buying your usual protein powder. But, because it has more than just whey in it you are going to pay for it.

2. The Greenberry – blech. Just being honest here. The first shipment I ordered the wrong flavor. It tasted like greens to me. Chris liked it with OJ, a banana, and berries. I know my girls and most of you wouldn’t drink the Greenberry. If the Queen can’t do it then 90% of you can’t either. LOL.

 

So far we’ve covered it tastes good, I gave you a link to the nutritional PDF, and now I have me talking about it. I shot this post-workout, so excuse the “look.”

Why Shakeology

 

How Can You Get It?

There are two ways.

1. You can order from my Beachbody site. Be sure to create a free account listing me as your coach and that way I can notify you of any specials that might happen throughout the year on any Beachbody product like the new Asylum coming out from Shaun T. It’s $119.00 plus shipping.

2. You can become a coach for $39.99 and then you pay a monthly fee of $14.95 for your two free websites (Shakeology and Beachbody). You get the websites in case you want to share the products with others. BUT, you do get 25% off your products so that makes your Shakeology $89.96 plus 9.90 for shipping and then your state’s tax rate. If you go on auto-ship each month for your 30-day bag your shipping is waived.

 

Video Information

And, for those who want more information on Shakeology, Beachbody has some great videos about the product. Use the links below to watch on anything that interests you.

Is It Worth the Money?

Where do the ingredients come from?

How Many Veggies Are In It?

 

Now…post any questions you have!

Other People's Perspective

GOOD NEWS!! The new PNP site is open and ready for members. Many of you have waited patiently for months to start up with us. Well, visit this link and you will find what we have to offer.

To kick off the new site I want to talk today about an issue we all face: how other's treat us while we make a new lifestyle. Specifically, we're talking about dining out situations since that is where many of us fall off the ole wagon.

PNP is where we TEACH you how to live a lifestyle, we don't judge which one you choose, and we support each other to be healthy, HAPPY, and strong women. It's a family and I hope you take the time to see what we are all about.

An article by Dave Tate on T-Nation.com struck me hard today as he talks "plainly" about bulking and cutting for men. There was a whole section of the article that reminded me of PNP ladies because he addresses how others question him so hard on how he eats and lives as a bodybuilder.

How many of us do soooo good with our lifestyle until we hit peer pressure dining out or eating at a family function? Gosh, to this day, I still "defend" my choices or "explain" how I am eating way too much. If I have to do this SOME, I know many of you who are newer to the lifestyle face it a lot.

The key is learning you just have to stand your ground on your goals. YOUR GOALS. What you want to do for your health and lifestyle is no one else's business. It just ain't. You have the right to pursue happiness just like the next person. So, I took his article and cleaned it up (language and dude talk) to fit us. Enjoy.

You ever go out with a bunch of people for dinner when you're dieting? Isn't that a messed up situation?

Let's say you're at a table with seven people and everyone's ordering their food. You're at the end so you're ordering last. They're getting ribs, chicken strips, spaghetti, and whatever. No one in the group cares what they're ordering. The conversation stays the same. Then it comes to you and your first question is, "How do you prepare your chicken breasts?"

People start looking at you.

Then you order plain chicken breasts with a side of broccoli with no butter or seasoning. The waiter writes it down and off he goes to the kitchen. Now everyone's looking at you like you're a freak.

They didn't care that your other friend was eating ribs. They didn't say crap when your BFF ordered her chicken strips. So how is your meal selection any different? It blows my mind.

If you ordered something that was complete junk, no one would say anything. But because you ordered something to help you achieve a goal, it's a problem.  And now for the next ten minutes you're having that stupid freaking conversation.

"It's so easy for you to lose weight," they say. "I can't do it."

And you're thinking, really? Here I am at Outback Steakhouse ordering plain chicken breasts and broccoli – which is gonna cost me 20 bucks by the way – and it's easy? This is something I want to do? You think I want to sit here and watch you jerks eat wings and ribs? I'm here for your company, not to give you dieting tips you're not gonna listen to.

And the same crap happens when you're having a cheat/splurge/free meal, too. Just one time a week you PLAN to go off your regular healthy foods and ENJOY yourself, everyone says, "I thought you were dieting? You won't lose weight eating that stuff!"

And you want to say, do you seriously think I get to eat like this all week? Hell no! It's back to clean foods the rest of the week for me pal, not to mention I am up at 4:30 every day working out while the world sleeps because it's the only time in the day a working mother can get anything done for herself.

That's why there's so few people who get LIVING A LIFESTYLE AND JUST GOING ON A DIET. And, why it helps to be around people with similar goals like the girls at PNP. They understand. It's a rare place to find women who truly get what you after in life: a final and lasting change in how you think, act, and feel about food and exercise.

Yeah, you can keep eating like everyone else, start the latest diet here and there, take time off for because LIFE is CRAZY right now, buy the newest gadgets and videos yet stay absolutely the same as you are now wondering when the light will come on.

But that's crap and no way to LIVE.

The Best Cooler I Have Used

I only recommend stuff I love and I have fell in love. This might be the coolest cooler and most organized thing I've seen in a long, long time. Lord knows the Queen can use organization!

Six Pack Bags has these coolers that are perfect for people who want to basically take their food with them. Y'all know what a freak I am about you prepping food, being prepared and such. Well, this bag does it all for you!

You can go to their site to view the official demo but I took some pics myself and have some other ideas for it. If you decide to order one, you can use the coupon code PHIT-N-PHAT and receive 10% off your order.

This is the SMALL bag open. It holds three trays of food in the front compartment, your shakes, water, energy drinks, fruits, yogurts, cheese sticks, granola, protein bars, baby bottles, baby food, pacifiers, etc., in the TWO sides, and the top flap you put in nuts, supplements, pens, powders, peanut butter packets, workout journal and more!

The bag comes with three trays to match the bag. I can also fit in some of my Ziploc containers but I'll probably end up ordering more of their containers so I can be matchy-matchy. 

 

 

 

 

 

This container size will fit three inside and the if you use anything taller, the bag has moveable trays to adjust to two or just one.

 

 

 

 

 

This pic shows a slightly taller Ziploc fitting nice inside the cooler.

 

 

 

 

In one of the side compartments I put in an apple, a yogurt, and a 32oz protein shaker. It has a WHOLE other side for more water and things you might need for the day.

The bag also comes with ice packs to use and it's just a good, sturdy cooler to take with you when you know you are on the go.

Vacation Weight

I have loads of clients traveling who experience the dreaded weight gain coming home. Before leaving, I prepare them for it AS BEST I CAN. IT'S FREAKING VACATION! This is why you work hard at home so you can live a little while you relax.

There are some general tips and rules I have found apply. Is this science? Nope, but it's my personal experience based on going to Vegas a jillion times and watching girls for the past few years go every where all over the world.

You'll Gain - Get Over It
Rare is the person who can go on a trip and not gain. Even if you stick to your plan and exercise daily you are likely to bloat from riding in a car or flying in an airplane.

Don't WEIGH When You Get Home
Why do it to yourself? I say wait a week and THEN see what's left. You might still be up a bit if it was a long vacation but I know the day you get back it is going to be nothing but a distraction. You need to be focused on getting back to the healthy lifestyle, hitting the store, scheduling your workouts, and prepping food - NOT EYEBALLING AN INFLATED NUMBER!

The Longer You Travel the Longer You Have to Wait to Get Back to Normal
Multiply your days on vacation by 2-2.5. That's how many days of clean eating, water, and exercise you can expect it to take to normalize. Heck, you might even just skip weighing until the end of that period to know what you are dealing with.

The More Sugar You Eat the Tougher It Is to Bust Off the Weight
Don't make every meal a junk fest! Pick and choose the ones you want to enjoy and then be smart on the other ones. When I travel I rarely eat a bunch of sugar, sugar drinks, white breads, etc. I do love my french fries, wine, steaks, and nachos. I have found, especially the older I get, that when I splurge on things without a sugar dump on top of it I can keep in my weight range MUCH EASIER.

Vacation Doesn't Equal BLT's
Again, eat when you want but don't just nibble and rack up the crap calories. That's just stupid. Have an experience and not just a restart of ugly habits.

Exercise
Yep. Drag your butt out of bed and do something. Walk, run, hit some weights, do circuits, and earn you some extra calories to use for the day.

Have Fun
The more you stress the more you will weigh. Promise.

Water
Drink a lot while on vacation. More than you think you need. You'd be surprised how many people eat crazy just because they aren't on top of their water.

For a plan, menu, workouts, and tips you can also order the Travel Phit book we wrote based on our experiences at PNP. Trust me, they work because I've done them! We have ideas on vacation to work travel so use it!

BTW...I'm off to Vegas next week for a whole week. I got this!