Showing posts tagged with: travel

Getting Back on Track with Ease – Post Special Occasion

by Emma Hammond 0 comments

Fitness goals Habits Mindset Nutrition Uncategorized

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Red velvet wedding cake - amazingly delicious one year later!

I was fortunate enough to enjoy a wonderful long weekend away with the husband to celebrate our one year wedding anniversary. In all honesty the weekend included zero formal exercise, all meals eaten out & many glasses of delicious wine. Plus a side of wedding cake with champagne to end the weekend right.I went into the weekend making a decision to skip my normal hotel gym workouts & to not over analyze how to make every meal perfectly balanced. I wanted to relax, let my body rest & enjoy the special occasion with my husband. As much as I like to strive for that perfect balance, it just doesn’t always happen. I am 100% ok with that! In fact I still ate lots of nutrient dense foods, walked all about Atlanta & most importantly enjoyed the moments without stress or guilt around every little decision.
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A much needed night out at a hilarious murder mystery dinner theater.

As with most overly indulgent trips, when I arrived back home the mind games of guilt still kicked in regardless of making a mindful decision to relax for a couple days. My pants felt a little tight, I felt a little less fit & my stomach was rather unhappy with some of my food decisions. The negative self talk crept back in & less than kind thoughts began swirling in my head about my body. In the past, after returning from a vacation such as this one I would have been angry at myself about the bites of desserts I partook in. I would have pinched the imaginary added fat that magically popped up overnight on those love handles & vowed to fit in punishing workouts while eating nothing but lettuce for the next week to make up for my unacceptable behaviors. Which usually lasted a few days until it backfired with an eating binge confounded with a week long bad mood. How unrealistic as well as unnecessarily cruel to my body right?NegativeSelfTalkAll that sounds pretty dramatic & ultimately futile. It's taken YEARS of changing those behaviors & my mindset but progress has been made. As I'm a work in progress like everyone else & am certainly not immune to my emotions being in conflict with what my brain knows. This is how things have changed these days. Instead of the emotional freak out I took a deep breath & said “ok, back to normal today”. These are a few of my must do's to get back on track after a vacation:1. ADDING healthy additions back into my daily routine. I focused on getting back to my normal water intake, centering meals around colorful veggies & including quality protein at every meal. I quickly felt that eating out bloat & newly added sugar cravings subside as I re-balanced my diet.
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Give me all the veggies!

2. EASING back into my normal workout routine. A few years ago I would have immediately dragged myself to the gym as soon as I rolled back into town. This trip I knew I was tired & had a 14 hour work day ahead of me. Instead I skipped the workout, got organized for the week, prepped healthy food & made sure to sleep. I eased back into a normal workout week with my regular rest days included. I really tried to listen to my body & probably went a bit lighter in my first few sessions to not overdo it. By Friday I had a killer workout & felt back to my usual badass self.
A little more stretch & a little less intensity is ok sometimes!

A little more stretch & a little less intensity is ok sometimes!

3. SLEEP SLEEP SLEEP was on the agenda during the week. I always need a vacation once I arrive home from my vacation & normally come home feeling a bit rundown. I got into bed a bit earlier & even snuck in a nap or two when I had the opportunity. Again focusing on being kind to my body instead of punishing is the key.
Nothing like a sleepy puppy after a weekend with the grandparents.

Nothing like a sleepy puppy after a weekend with the grandparents.

4. SAY NO TO SUGAR is also a must do for me upon returning. I don't eat a lot of added sugar items anyway but on a weekend away there was dessert on multiple occasions. This is a trigger food for me so once I get back home I bow out of those extra treats I often eat in moderation. Not forever, but I try to reach for fruit instead of the chocolate I might usually choose or a kombucha instead of a glass of wine.
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Dialing back the sweets that trigger those cravings.

5. STAY AWAY FROM THE SCALE is another must do for ME. Everyone is different & I actually don't weigh myself on a regular basis. It causes me unnecessary stress so why bother. Reality is I know when I'm living according to my health goals by what I put on my plate. Also how my clothes fit tells me when it's time to readjust. Yet occasionally I'll have that curious "how much damage did I do" temptation to hop on post-vacation. All it ever does is make me feel bad about myself & jump on the deprivation bandwagon. So for me personally, I give myself a week or two to get back to normal before I care to ask the scale how I should feel about myself that day.Here it is a week later & I feel happy, back to normal physically & in my everyday balanced nutritious routine. For me, it all started with a bit of kindness, trusting my ability to get back to healthy habits & a bit of fake it til you make it positive self talk. Plus a lot of repetition along the way!How do you take care of yourself post-special occasion celebration? 

Weekly Recap – Food, Fitness & New Goals!

by Emma Hammond 0 comments

Fitness goals Habits Recap Uncategorized

The past week has certainly been a busy one with some definite highlights & challenges. I thought it would be fun to recap some of my favorite weekly recipes, workouts & just daily happenings. Here is a peak into my weekly routine:Meal Plan: We always put together a weekly meal plan prior to going grocery shopping. This has become a standard part of our Sunday routine, which I kind of adore. We have fun with it looking through recipes, magazines & cookbooks. At least when we have the time & feel like doing so. We usually stick to it fairly closely but life happens so we adjust where needed.1509797_511151369038122_993562066922873960_nNotable Eats:

Sweet Potato Bowl: This is one of my favorite combinations I make on a regular basis. No matter how many times I've had it I always find myself saying "yum" with each bite. I chop & roast sweet potato in delicious coconut oil. Saute some kale, throw in a bowl w/ sweet potato & crumbled goat cheese. Then simply top it with a sunny side up egg & it's a bowl full of happiness.

sweetpotatobowlimage1Fish Tacos: We stuck to the menu on Sunday & threw together some easy but tasty tacos. We used frozen cod that we simply seasoned & tossed in the oven. I also made quick pickled red onions & jalapenos from a recipe in Cooking Light magazine. These turned out great & I used them for multiple meals throughout the week. Love that magazine! We topped the tacos w/ the pickled veg, avocado, tomato & a spicy yogurt sauce (frank's hot + plain greek). On the side we enjoyed a cabbage lime slaw which is oh so easy. Recipe to come!

fish tacosimage1Good Ole Turkey Sandwich: Yes I know, why is a turkey sandwich notable eats? For me, I eliminated gluten from my diet a few years ago due to digestive issues. I initially ate a good bit of gluten free replacements but soon realized they were often less healthy then the original & not very good. Therefore sandwiches don't happen much in my world. I truly don't miss them but every once in a while the craving hits. So in my post-workout window I grabbed some gf bread, applegate turkey, kerrygold cheese & lots of dijon for a much enjoyed sandwich. Plus a salad for extra veg.

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Workouts:

Sunday - Power Yoga Basics Class: I have been making it a priority to incorporate yoga into my weekly routine. I'll be honest, this doesn't always happen. I am hit or miss on my love for yoga & usually choose a lifting session or run over sweating it out on the mat. However I never regret going & have to remind myself how good the stretch feels afterward. Yay for making it this week, my body & brain was appreciative.2015-06-07 11.32.51Monday: Leg Day - I try to start my week off with my more challenging workouts. The reason being I have more energy early in the week as opposed to on a Thursday afternoon. I find that quite common with clients as well so I front load my workouts to leave me room for flexibility based on energy as the week wanes on. Something you might consider! This workout included movements such as barbell squats, lying leg curls, hyper extensions, leg press, bulgarian split squats & a little core. Tough!

Tuesday: Run + Upper Body - I woke up super early with time to kill so squeezed in a 2 mile run before training clients. I want to work on increasing my running endurance again but I'm starting off slow. That afternoon I took a break from work to lift some heavy weights & set them back down. My fav! This compound day included pull ups, push ups, bench press, barbell rows, farmer's walk & a few other movements thrown in the mix. I'm having shoulder issues so having to be cautious which makes me less then enthusiastic on these days. I love training shoulder..boo!runimage1

Wednesday: Cardio Intervals + Arms - I was able to hop right out of bed & hit the gym, my preferred method of training. I did 30 minutes of intervals on the step machine which I find quite boring but cardio accomplished. I then hit some bicep & tricep action via dumbbells before heading home for a long puppy walk. Nothing too strenuous, as every day doesn't need to be full throttle fitness.

Thursday: Leg Day 2 - I am working hard on my legs so today was round 2 for the week. I used some of those booty moves I posted in a previous blog along with paused squats, deadlifts, lunges & more core action. I felt a bit tired today as per usual on a Thursday so kept the weights lighter but higher rep. Love leg days even when I am tired!2015-06-11 16.21.20-6

Friday: HIIT - I did a 25 minute circuit that was quite challenging. It included sprints, dumbbells & a lot of body weight moves such as burpees & lunges. I was huffing & puffing throughout but tried to limit my rest time as much as possible. These workouts should not be done everyday & it's important to work yourself up to higher intensity levels. However they can be an awesome addition to any program & are a great way to get in a time efficient workout. Plus they keep me from getting bored which is always a plus.

Saturday: OUT OF TOWN - We went to Knoxville for a good friends wedding this weekend. I didn't worry about any formal workout but we did walk a LOT. My favorite way to stay active & see a new city while on vacation. I also knew we had rock climbing & a hike on the agenda for the next day so extra rest was just what my body needed.

Plus as always I enjoyed lots of walks with my partner in crime throughout the week. Obsessed..2015-06-17 08.41.08-2Travel + 4th of July: As mentioned we enjoyed a lovely weekend in Knoxville Tennessee to celebrate a friend's wedding. I haven't been to the Knoxville area since I was a kid but had heard great things about the food & outdoor scene. I love searching out new restaurants while traveling & seek a menu that is unique. We do our best to avoid any chain restaurants because what' the fun in that. Although yes I do fall victim to the road trip Chick-fil-a in a pinch. I like their new grilled nuggets as a dipping device for the array of tasty yet less than healthy sauces.

11054399_962367262056_5865018844922753982_nThe wedding itself was beautiful & we had a blast celebrating the occasion. I have to get better at taking a few worthy foodie photos while traveling, as we enjoyed a few notable meals. We also greatly enjoyed the dinner at the wedding which included a delicious fruit & cheese table during the cocktail hour. I loved the soft brie & could have easily enjoyed just a plate of cheese for dinner. However I did take full advantage of the delicious dinner buffet filled with colorful roasted veggies, potatoes, green salad, lime chicken & steak. Not bad options in terms of staying fairly healthy right?

2014-09-20 08.16.21The whole wedding weekend made me feel quite nostalgic & I couldn't help but reminisce about my wedding, which is coming up on a 1 year anniversary. It blows my mind how time flies as I feel like I just met this guy, much less have already been married a year. <3

Back Home + July-August Goals:

I have thoroughly enjoyed the past month of travels, celebrations & special occasions. That's what summer is for right? However I  have to admit to being ready to get back to my routine. A few too many meals out, extra glasses of wine & skipped workouts leaves me feeling a little less than on top of my game. Everything goes through seasons & I am ramping up for a back on track late summer session.

Training: I'm planning on starting a new training program focused primarily on building strength in my squat. While I exercise for a wide range of reasons I like setting a goal to train for. It drives my motivation to put in the hard work & seeing results feels worth every early workout session. This months goals are specific & I am excited to check them off my weekly list to stay accountable:

- 2x per week squat focused workouts. (heavy, light, back & front squats are all tools)

- 2x per week outdoor runs. (I have missed running & want to ease back into it for fun!)

- Stretch for 10 minutes a day, my hardest habit to maintain!

you-are-what-you-eatNutrition: I have no proclamations of doing a diet, detox or any other temporary quick fix plan. I simply want to focus on being mindful, adding food back in that make me feel good & getting creative in the kitchen. Nutrition goals this month include:

- Try one new recipe based on an in season ingredient every week.

- Save wine for the weekends, aiming for 2-3 glasses total each week.

- Make 1/2 my plate non-starchy vegetables at 2 meals per day. Love those greens!

I plan to check back in next month on how I did with these goals, how I tracked them & set new ones. Anyone else care to join the monthly goal challenge?

What are your goals nutrition & fitness goals this month?