I’ve spent the last few days getting my challengers situated as we set out to begin our NEW Summer Ready Challenge next week and one of my clients asked me what were my suggestions to stay on track while her son is out playing baseball playoffs all weekend. I feel as though this topic is good for most people who are working full-time, training, and trying to stay on track. I always like to make sure that everyone is ready, mentally prepared, and setting themselves up to succeed. The most important thing to remember when anyone is trying to eat better is to always make sure you have everything on hand. ” Fail to plan. Plan to fail”
I thought I would express my TOP tips on how to manage clean eating while you are out and about. Mind you, these are just tips that have worked for myself and others. They may or may not work for you, or you simply might find one or the other more useful.
If you know you have a busy day or two ahead , plan your meals. Find one or two nights where you can prep your food. If you have to prep the night before, great. The key is to never go a day without not knowing what you will eat. Chances are you will end up super hungry and reach for whatever is in site and thats not a good idea right? I bulk- cook my chicken either in the oven or the crockpot. I then bulk cook some veggies I have on hand . I separate so I have it all ready. Sure it’s work, but you feel great when you do it. Find th
e time in your schedule to make it happen. We get so temped and let’s not let that stand between YOU and your fitness goals.
- Invest in a small cooler and ice pack to keep prepared and refrigerated foods cold.
- Plan Ahead– Plan in advance. Where are you going? Make a list and go purchase it all. Think about your trip, and bring what you need so your not left feeling stuck and hungry.
- Pack protein and complex carbs -If you’re anything like me, you want to measure your foods with the handy and fun 21 day fix portion control container system. When I know I will be pretty active for the week, I like to purchase easy to grab meals. Pack east to eat left-overs or make a huge batch of Pre – grilled chicken and pre- packed salad, hummus and veggies, shakeology in a shaker cup to add milk/ water to. Turn on dinner in the crockpot before you go to bed, apple slices and almond butter, fresh fruit with nuts, egg whites . Think about what you want and make it fun.
- Pack heart- healthy unsaturated fats such as pre- measured ( in your blue container) almond butter, nuts or pre packed hummus.
- Quest bars– protein bars aren’t the greatest when it comes to whole food nutrition, but it gets the job done and maintains your energy levels. These bars are low in carbs and sugar, and high in protein. Always check your protein bars and my advice is double digit protein, single digit carb, and single digit sugar.
- Stay hydrated– drink water and make sure to have plenty of fluids while you are on the road. Water before and after meals is not only good for us, but it relieves fatigue, improves the mood, helps in digestion and constipation, aids weight loss and flushes out toxins.
- Schedule your workouts– wake up earlier then usual to get at least a 30 minute workout in. Or get a walk in at the park Studies show when you work out, you’re more likely to succeed during the day and fuel your body with the right foods.
- Don’t deprive yourself-You should never deprive yourself. In fact, its good to indulge every now and then . I do advise moderation in your splurge foods . If you want that cake , have a few bites. If you go out for pizza, have one slice instead of three. I believe in the 80/20 rule. 80 % healthy and 20 % indulging.