High Intensity Hybrid Training

🌞 BBQ SZN is here! What to do when your focus is on building your wellness portfolio? What you DON’T do is skip out on BBQ SZN!

Plan ahead. Some tips:

✴️ Eat on a regular basis. For many, not eating every few hours results in a big case of the hangrys, & ends up with a dive into the dessert table before the meat is off the grill.
✴️ Eat a solid breakky & lunch. Lots of lean protein & fruit/veggie carbs, as these may be rare at the BBQ. Save high fat proteins, & starchy carbs (potatoes/rice/sweet potatoes/quinoa/pasta/bread) for the feast.
✴️ B4 the BBQ, ask what will be served so you can plan ahead. Bring a dish that you know fits into your plan.
✴️ If you want to track your food, pre-log it (including dessert!), & work the rest of your day’s food around the BBQ meal.
✴️ Decide ahead of time how many/what kind of drinks you will have & log them, too (DM me for help on this!). Bring your own non-alcoholic drinks that look like alcohol (e.g. Kombucha, Bubly, Zevia) so others will lay off.
✴️ Also B4 the BBQ, have a convo with those who make comments about your food & drink. E.g. “I know you’re concerned about my health, but my eating & drinking habits are not up for discussion.”
✴️ At the BBQ, use a smaller plate (e.g. sandwich vs dinner). Fill it with a large helping of protein, load up on fruit/veggies/salad, & then round out with starchy carbs & fats.
✴️ Enjoy the social time - it won’t be long before BBQ SZN is a memory 😔

🚨 If you end up overeating, ensure it doesn’t change your mindset to, “Well, f*ck it. I’m over today, so I will just be over for the rest of the week. I won’t go to the gym, b/c my workouts will suck. Let’s just throw in the towel until summer is over.” Be over for 1 day, don’t shame yourself, don’t eat less/exercise more. Just get back to regular plans the next day.

🧡 Keep coming forward - Coach K

🚗✈️Your next trip, short or long, doesn’t need to result in you feeling like you’ve thrown in the towel on boosting your Wellness Portfolio through nutrition!

As always, you get to decide what you want the look & feel of your trip to be. If you decide you don’t want it to look much different, food-wise, than what you do at home, there is a solution!

When I travel, near or far, I bring food with me. The first order of business is to ensure you stay at a place with at least a microwave & mini fridge, & breakfast included in the rate (that way you don’t also need to bring cutlery & dishes!). A place with a kitchenette is beautiful, too, & an AirBnB with a full kitchen is 👌🏼 If you stay where breakfast is included, you can use food in the breakfast room to add to what you bring along (e.g. there are usually some form of 🍳served in the breakfast room).

Once my accommodations are booked, I pack my breakfast oats/ground flax/chia/powdered PB in separate zip-loc bags, 1 for each day. I also pack enough snacks (protein bars, Rx bars, trail mix) for each day, as well as supplies for my morning protein coffee. Finally, I pack oatmeal & nut butter for my bedtime snack.

Upon arrival, I buy eggs, egg whites, & fruit to use for breakfast & bedtime snack. Depending on activities & whether I have an AirBnB, I also buy food for lunches & dinners. However, eating out is an option, & I look ahead for places that I know will suit my needs. AND, with confidence, I suggest those places to the people I’m traveling with, while still acknowledging there may be some give & take with final dining choices 😉

I’ve used this setup for weekend road trips, as well as two week long air-travel vacations. No excuses!

🧡 Keep coming forward - Coach K