Ep #54: Travel and Fitness: Getting the Best of Both Worlds

Strong as a Working Mom with Carrie Holland | Travel and Fitness: Getting the Best of Both Worlds
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Summer is in full swing, and I know many of you listening will have vacation plans. During this time of year, I always receive questions about how to handle eating and exercise while enjoying time away from home. I’m sharing all about managing travel and vacations while you’re working on establishing healthier habits.

Just like there is no one right way to eat when you’re at home and in your routine, the same is true when you’re on vacation. This episode is filled with suggestions and useful questions you can ask yourself to clarify the best approach for maintaining your healthier habits while still enjoying yourself this summer.

If you have travel plans and fitness goals, let’s discuss how to achieve the best of both worlds. I’m providing practical tips for you to implement as you prepare for your next vacation, long weekend, work trip, or any time you’re out of your usual routine. I’m showing you how to manage your thoughts, making it a little easier to maintain consistency while on vacation.

Are you ready to eat, move, and think in a way that gets you strong both physically and mentally? You deserve to have both no matter how busy you are, and I can help. I’m opening up my one-on-one coaching program for new clients, and I would love to work with you. Click here to learn more about working with me.

Be sure to tag me on Instagram or Facebook so I can follow along and engage with you!

What You Will Discover:

  • How to prepare for the journey, so you don’t compromise on what you’re eating before your vacation has even begun.
  • Why you don’t need to eat every meal out when you’re on vacation.
  • How to give yourself more control over the food you eat while in your accommodation.
  • What you need to know about breakfast when on vacation, especially at a hotel.
  • Why, just like any other time, staying healthy on vacation is all about planning ahead.
  • The mind drama and mental back-and-forth you need to watch out for on vacation.
  • A simple exercise to help you plan for maintaining your healthy habits while out of your usual routine.

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Full Episode Transcript:

You are listening to the Strong as a Working Mom podcast, Episode #54. If you’ve got travel plans, and you’ve got fitness goals, let’s talk about how to get the best of both worlds.

Welcome to the Strong as a Working Mom podcast. If you’re balancing career, family, wellness, and some days sanity, you are in the right place. This is where high-achieving, busy, working moms get the tools they need to eat, move, and think. I’m your host, physician, personal trainer, and Certified Life Coach, Carrie Holland. Let’s do this.

Hey, how are you? What’s new, what’s good? So, what’s good here today, we’re going to talk about traveling and vacations. It’s summer here currently, and many of you have vacation plans. A few of you have even reached out and asked questions about this. And most recently, one of my clients asked about how to handle eating while on vacation.

So, I’m just going to run with it. We’re going to talk about how to manage travel and vacations while you’re establishing habits like eating better. Let’s talk about it. So, the way I’m going to approach this, is to offer you some practical tips to put into practice as you’re getting ready for your next vacation, long weekend, work trip, or really anytime that you’re out of your usual routine.

And then, I’m going to do a bit of a deeper dive, because that’s what we do here, and offer you some questions to consider. I’m going to give you ideas for how to manage your brain and your thoughts to make vacations just a little easier. All right? So, let’s go.

First, I want to start by giving you some practical tips for how to approach your vacation. So, to be clear, there are so many ways to approach this. And as I have told you numerous times before, there is no one right way to eat. Please know that what I’m giving you are suggestions. You know how you and your family operate while on vacation, and you have to take that into consideration.

But I hope that some of these ideas will help you plan ahead and maybe take a different approach to what you’ve always done, so that you come home feeling like you stayed on track. So, let’s start with your travel to get to your vacation.

I know that getting there is half the fun, but the food in airports and your options off the highways or at gas stations are generally just not as fun. In fact, most often, the foods that you find in the airport and on the road are generally expensive, with limited options, and largely calorie dense, highly processed, hyper palatable foods. And if you’re not prepared, those kinds of foods may be your only option.

So, my first tip is to pack your own food for traveling to and from your destination, if possible. You know I love a good plan, and food for the car or the plane is no exception. If you know that you’ve got a 10-hour car ride ahead of you, pack some food. You will save money. You will save the time of stopping. And when you pack your food at home, you have loads more options than if you’re at a speedway station in the middle of nowhere.

I have worked with a number of moms who’ve told me it’s a no-brainer that they pack food for their kids for travel. And now, I’m simply adding to it by encouraging you to pack for yourself too. So, this applies to road travel and for airports. You know what’s coming at the airport, generally speaking, of course; super expensive processed stuff, fried stuff, and largely, fast food with limited options.

Plus, depending on how much time you’ve got before or between your flights, you may not have time to go hunting for a salad or healthy option. So, if you’ve got a day of air travel ahead of you, pack some food. I bring food with me from home all the time, and I have yet to get stopped or have something not make it through security.

I also bring an empty water bottle and fill it up once I get through security, so I’m not stuck buying a $7 water bottle at a gift shop. And the point here, is that however you travel, by car, by plane, by boat, whatever, however you travel, think through what your travel to your destination is going to look like, and pack something for yourself. Sometimes you’ll start your vacation empty handed and that leads to a downward spiral of choices you’re not proud of later. So, pack ahead of time; bring food from home. All right?

Next, think about where you’re staying and make a plan. If you’re at a hotel, can you use the fridge to store fruit, veggies, yogurt, or stuff for sandwiches? You can be that person and ask for a fridge for your room, if there isn’t one there already. You can also ask for a microwave. Nowadays, many hotels offer these options, you just have to ask for them.

And again, the point here is to give you options and give you control. So, for those of you who like to travel and stay at a VRBO or an Airbnb, you’ve got options. If you’re at a rental, take advantage of the kitchen. You do not need to eat every single meal out while you’re on vacation if you’re staying at a rental that’s got a kitchen.

So, for our team, this is our preferred way of travel, so that we have access to a kitchen and we can make some meals at home. For me, I don’t want to eat out three meals a day. So, having a rental place with a full kitchen allows us to make our own food and reserve meals out for the places we’re really excited to try.

And I don’t feel gross because I’ve eaten food that I’ve made for myself, with foods I’ve picked out from a local grocery store. But at the same time, I’m still treating myself with some meals out. It’s the best of both worlds.

So often, you tell me that when you’re on vacation, you eat all of your meals out at restaurants and on the go. And while that’s fun, it’s no secret that restaurant meals often come in at much higher calories than meals you make for yourself. So, if you can decide in advance that it’s a priority to eat some of your meals in your room or in your rental, you can absolutely make that happen.

If you’re at a hotel, it means asking for the appliances if you don’t already have them. And it means scoping out a grocery store, which can be a fun way to check out food that is local to where you are. While we’re on this topic, let’s specifically talk about breakfast. So, what I have found, over and over again, coaching clients through this is that practice can be a challenge. For some of you, if you’re at a hotel that serves breakfast, that’s awesome.

But it may be that the breakfast offered consists of foods you wouldn’t normally eat. So, things like pastries, cereals, bagels, or pancakes, or other calorie dense foods you wouldn’t normally have.

So, what do you do? Here’s what I would suggest. If the hotel you’re staying at serves breakfast, scope it out and decide if that breakfast works for you. Don’t feel compelled to eat the pancakes and sausage just because it’s there. If it doesn’t fit with your plan, come up with an alternative.

Can you make oatmeal in your room with hot water from the Keurig and have nuts and fruit with it? Get creative here. And I hear you if you’re thinking to yourself, “I’m on vacation. The hotel has sausage and pancakes. I’m already paying for it. Why wouldn’t I eat it?” I get you. But here’s the thing, often, when you go on vacation, it means fun dinners. It means trying the local fare.

For most people, dinner tends to be the largest meal of the day. And this is especially true when you’re on vacation. What I find is that often, if you start out the day with a breakfast that is much bigger or much larger than what you would normally have, just because it’s there, it leads you down a path. It sets you up for the rest of the day.

For some of you, when you have a big, loaded breakfast with multiple trips to the buffet because it’s right there in front of you, you start your day by eating foods that you weren’t planning to have, and you may overdo it. And then you tell yourself, “Well, I already went off track. I blew it. I’m just going to let it go and try again tomorrow.” I’ve seen this happen multiple times.

So instead, I’m suggesting that you keep your breakfast simple. So, if there’s a day where you want to go and have an all-out, amazing breakfast, by all means do that. But my point here is that often, breakfast while you’re on vacation, sets you up for the rest of the day. So, think through how you want to approach it.

If there are foods available, where you’re staying that fit with your plan, go for it. If those foods aren’t available, make the effort to find an alternative by having breakfast in your room before you head out. It’ll save you money. It will set your day off without feeling like you overdid it from the get-go.

Beyond breakfast, what will you do for lunches and dinners? Consider what your itinerary looks like and make some decisions. Are you going to eat lunches and dinners out every day? Here’s what I typically recommend. And again, this is just one approach, but it’s one that I have found to work well for clients.

Decide on one meal or treat a day, that’s going to be where you indulge. Essentially, it’s one treat a day. If you know you’re going to an amazing restaurant with delicious local foods for dinner, maybe make your lunch less heavy. Or if you’re going somewhere that is famous for brunch and you want to indulge there, choose something lighter for dinner. Like, a place where you can get veggies and protein.

And you can approach this in a few ways. If you’re going to be eating all of your meals out, do some advanced planning and choose your restaurants ahead of time. Be sure that there’s a balance of indulgent places, with places where you can get something healthy. Decide ahead of time.

Are you making every meal out a big one? Or can you prioritize finding fruit, vegetables, whole grains, and protein for lunch? If you’re going out for lunch, can you scan the menus ahead of time and choose places that have meals that keep you on track? Yes, of course you can do this. Just like you plan out your activities, you can plan out your food. You can do some research ahead of time so you’ve got options.

So, if you have the space and capacity to store food, either at your hotel or at your rental, can you visit a grocery store and stock up on essentials to have at the ready, so you don’t have to eat every single lunch and dinner from a restaurant? Can you pack some lunches for days you are out and about all day, and then plan for a fun dinner where you treat yourself? There are loads of considerations here. Alright?

Let’s talk about dinner for a minute. Think through and decide for yourself, is every dinner going to be big and indulgent and include drinks, appetizers, main dish, and dessert? Or do you want to have a few simple dinners, alternating with a few more indulgent meals? How do you want to approach it?

These are decisions I would encourage you to make in advance, so that when you’re there in the middle of your vacation, you don’t have to think so hard about what you’re going to do. If you’ve already decided ahead of time that you’re having two fancy, fun, indulgent dinners out, then your decision is made. Choose those places and then look for other restaurants that have options that will keep you on track.

And I say this because not every dinner has to be an all-out food fest. I know you’re on vacation, but every dinner does not have to be extravagant. I’m not telling you to get food you don’t like. I’m not telling you to skip the lobster if you’re in Maine, or the poutine if you’re in Canada, but you have to decide how much you want to treat yourself while you’re on vacation.

And then of course, what about drinks and dessert? Are you going to have dessert every night? Are you going to have dessert at lunch and at dinner? Are you going to find a place that is famous for dessert like key lime pie? Do you want to save one of your desserts for the pie, and skip dessert some of the other nights? How many drinks are you going to have? Are you planning to have drinks every day? How many? Do you see a theme here?

So, what you should be seeing is that vacation is really no different than any other time. It’s all about planning ahead. I’m encouraging you to think ahead and think through all the different parts of your vacation. How you’re getting there, where you’re staying, and what is available to you so that you can make an informed decision about how you’re going to eat and drink while you’re on vacation.

I want you to show up to your destination having already thought about it so you aren’t caught off guard by the ice cream sundaes as big as your face. I don’t believe in winging it. That generally does not get you anywhere. And if you’re concerned that what I’m suggesting takes all the fun and spontaneity out of your trip, that is not it at all.

Remember what happens when you make your decisions ahead of time. When you make choices in advance, what you’re doing is saving your brain space and energy for more important things. Like, what adventures to have or how many surfing lessons you want, or which waterfalls you’re going to check out. Do you see that?

When you think through your food ahead of time, you’re saving yourself from the mind drama, and mental back and forth about, “What do I do? Where should we eat? And how am I going to get through this vacation without gaining five pounds,” and so on. You can still be spontaneous. You can still treat yourself. You can still enjoy food that is famous to wherever you’re going, but you’re being smart about it.

If you are someone who typically goes off the chain while you’re on vacation, only to come back feeling like you overdid it or feeling like you need to detox, how about trying something different? Imagine what it would feel like to have a game plan in place before you even got on the plane or in the car to head to your vacation.

Imagine what it would be like to have decided ahead of time, “These are the restaurants where I’m going to treat myself. This is the desert I plan to try there. And I know I’ll be eating breakfast in our room. Lunches will be from local delis where I can get salads and protein.” Imagine what it would be like to have that plan decided before you even stepped on the plane to your destination.

It will feel different. There won’t be the mental tug of war that so commonly comes up when you’re on vacation. There won’t be the bargaining or questioning or second-guessing that comes from winging it. Do you see that? And the difference is coming home from your vacation feeling good about your choices, versus coming home feeling like you overindulge and need a detox.

So, plan ahead. Think about it. Don’t wing it. I cannot stress this enough. Okay? All right. So, now that I’ve shared with you some things to consider and practical tips for how to approach your vacation, let’s take it beyond there. I’m going to take you through an exercise I commonly do with my clients when they’re planning ahead for vacations, business trips, long weekends, or anytime there’ll be out of their usual routine.

I’m going to start by asking you one of my most favorite questions that I ask my clients when it comes to trips or vacation. We’re going to fast forward to the end of the trip. And I want you to consider this question: How do you want to feel at the end of your trip? How do you want to feel when you’re getting on the plane to come home? Or how do you want to feel when you get back in your car to drive home? Get really specific and answer what you want.

Do you want to feel proud of the decisions you made? Do you want to know that you maintain a solid balance of treating and moderating yourself? Do you want to feel like you went off the chain? Do you want to feel stuffed, overserved, or bloated? Whatever it is, decide how you want to feel at the end of your trip. Okay?

We’re working the process backwards. We’re starting with the end in mind. I want you to use your power of visualization and imagine what you are going to feel like when your vacation is over. So, here’s something I’ll add. I may have added this previously, but I think it’s worth bringing it up again.

Often, when I ask this question to my clients, the first thing she’ll tell me is, “I don’t want to feel gross. I don’t want to feel like I overdid it.” Do you notice that? Those are both things you don’t want. And at first, I would redirect clients and ask them to tell me what they do want, but I’ve changed my approach.

I recently read a number of books by Sarah Knight, and I can no longer remember which book it was, but she mentioned the power of negative thinking. Which I know that sounds a little counterintuitive, but after reading her books I see it differently now.

It is entirely okay to be motivated by something you don’t want. So, as an example, I don’t want to develop diabetes. I don’t want to live in a body that prevents me from chasing my kids. And because I don’t want those things to happen to me, I make decisions about how I eat and move to try to prevent those things from happening.

Negative consequences can be powerful motivators to get you started, or even to keep you going with your habits. So, I’m not going to deter you from them. If it helps you to think about what you don’t want, and work it backwards from there, by all means, do it.

And if you haven’t read any of Sarah Knight’s books, please get your hands on any of them; loads of self-help wrapped in four letter words, really great writing, and she just gets it. She presents her concepts so unapologetically, and with such compelling stories from her own life, I got totally hooked. So, please, check her out, okay?

But the point here is, however you slice it, decide what you want at the end of your trip. It could be, “I don’t want to feel bloated. I don’t want to be hungover, I don’t want to feel gross.” That’s one that comes up often; I don’t want to feel gross.

Or on the flip side, it can also be, “I want to feel proud. I want to feel healthy. I want to prove to myself that I can follow through on my plan. I want to feel good.” Make your choice. Decide what you want at the end of your trip. That? That’s your result. What result do you want at the end of your vacation?

Next, consider the decisions you need to make in order to achieve that result. So, say you decide that you don’t want to feel like you overindulged, and let’s say you want to feel proud of the choices you made. If those are the results you want to see at the end of your trip, what are the actions you’ve got to take in order to do that?

Do you need to decide in advance that you’ll have no more than one drink per night? Do you need to decide that you’ll have dessert twice, in total, while you’re away? Do you set a guideline for yourself that you will have salads and protein for lunch every day? Do you skip fruity drinks and stick to water, so you’re not adding extra liquid calories to your day? How many times are you having french fries while you’re gone?

Think through what your trip is going to look like and set some guidelines for yourself. Decide what actions you need to take in order to get that result of being proud of yourself. List them out and get very specific.

I’m going to stop myself here for one second, because this is where I often run into resistance. Sometimes, you will tell me you don’t want to set any guidelines or make any decisions like that, because to do that feels like you’re removing all the fun from your vacation. That you’re taking out the spontaneity and the freedom of random ice cream trips, or an extra margarita on the beach.

And what I will offer to you is this, you have to decide what it’s worth to you. You have to decide if it’s worth setting some guidelines for yourself.

You get to decide if it’s worth it to practice upholding your decisions. Because remember, these are your decisions you’re making here. No one is forcing them on you. You get to choose if it’s worth it to make some decisions in advance, and then carry them out so that you come home from vacation feeling good about how you managed yourself. No one can make that decision for you.

And it comes down to competing demands. We’ve all got them. In this case, the competing demands are the desire to be on vacation and eat whatever you want, whenever you want, and have the body you want. But those don’t go together. For most people, those things just don’t jive.

So, my mentor Jordan Syatt said it best, and I will try to paraphrase him here; minus the swearing. He says it all the time, “If you eat like a (fool) on vacation, you’re not going to lose the weight.” He most definitely did not say fool, but I want to keep this episode from being marked explicit. So, that’s what I’m going with. But you get the idea here.

If you go off the chain when you’re on vacation, you’re probably not going to come home feeling so awesome. If you take the approach of, “Well, I’m on vacation, I’m going to do whatever I want. And eat and drink whatever I want, and I’m not going to worry about it,” then you’ve made your choice. And you may not feel great when you come home, but that’s always your choice.

You have to decide how many ice cream sundaes and how many loaded french fries and how many margaritas and how many trips to the fudge shop makes sense for you. But recognize that if you take the approach of, “It’s vacation, I’ll do whatever I want,” while you’re away, you may come home feeling icky. You may put on weight. You may feel bloated. But it’s always your choice.

And I get it. I’ve been on vacation, too. You want to let loose; you want to enjoy it. But you have to decide how much indulgence is appropriate for you based on your goals. And again, if you think about how you want to feel at the end of your vacation and work it backwards, you decide what you need to do in order to feel that way.

You’re thinking ahead about what you want at the end of your vacation and deciding the actions you will take to get that result for yourself. So, if you want to come home proud of your decisions, and you want to come home feeling like you didn’t overindulge, what are the actions you need to take in order to make that happen?

Think through it and get really practical and specific. Make some decisions around treats, around your meals, and around alcohol. Think through how you typically operate while you’re on vacation, think about the tips I offered earlier, and make some decisions now, before you even get on the plane.

If you have a history of overdoing it and coming home feeling like you need a detox, let’s shake that up. You can come home with a different outcome. But in order to do that, it starts before you board the plane to head to the beach. Okay?

Think through, what are typical triggers for you? Think through your past vacations. What are the sticky parts for you? Is it alcohol, and you have trouble saying no to the margaritas that are as big as your head? Is it the ice cream and fudge shops, and that you have trouble saying ‘no’ to dessert every night?

Is it that there is constantly food out and available at your rental, and you have trouble curbing your grazing? Is it that your in-laws are there with you, and you deal with the stress of family by eating and drinking? What is it for you?

Think about what causes you to go off your plan and then make some decisions ahead of time about what you’re going to do. So, as an example, if you have trouble with fudge shops, make a decision. “I will have breakfast in my hotel room, because I don’t want to waste my calories on soggy pancakes and runny eggs from the breakfast buffet. I will have fudge twice while I’m away.”

Or if it’s booze, “I will get one margarita as big as my face during the week. That’s it.” Decide before you head out for vacation the actions you’re going to take to get you closer to your goals. Decide in advance how, and how often, you’re going to treat yourself.

Don’t be fuzzy. And don’t be nebulous. Don’t say, “I’ll see how it goes.” No, that’s not specific, and that’s not going to get you anywhere. Make some decisions beforehand and commit.

And then, get ready to practice managing your urges. So, I’m just going to put it out there, but when you decide the actions you need to take in order to feel proud, or to not feel like you over indulged when you got back from vacation, I would add that you’re going to want to practice managing your urges.

We’ve talked about managing urges a few times now, on the podcast. And if you want to review this, go back to Episode 48. Which, I would argue, is one of the foundational concepts to learn if you want to achieve permanent lasting weight loss. Managing your urges, this is essential.

I’m going to hazard a guess that if you’re on vacation you’re going to encounter foods and drinks that you don’t normally see at home. And if you’ve already treated yourself earlier in the day, and you suddenly find yourself at a store famous for its cherry fudge brownie ice cream, you’ve got a decision in front of you.

And if you choose to honor your decision of one treat a day and not have the ice cream, you may be left dealing with an urge. And when that happens, your brain may offer you all kinds of justifications to give in to that urge and have ice cream already. But if you’ve done the work, and know what it feels like to have an urge and not respond to it, then you get through the trip to the ice cream store without the ice cream.

You allow the urge to have the ice cream sit with you and you practice not answering it. And the more you do this, the easier it gets. So, I would most definitely add managing urges to the list of actions you will need to take in order to come back from your vacation feeling proud. Okay?

So, now that you’ve decided on the actions you need to take; things like two desserts total, one alcoholic drink for the week, water the rest of the time, and managing urges. Now, go to the next step and answer this: How do you need to feel in order to do those things?

How do you need to feel in order to stick to two desserts? How do you need to feel in order to say no to the second margarita? How do you need to feel in order to actually practice managing your urges? Come up with the emotion. Think of how you need to feel, in order to take the actions you want to take, that keep you aligned with your goals.

Do you need to feel strong, empowered, calm, determined, confident? What is it you need to feel in order to eat just one piece of fudge? What do you need to feel in order to decline a second drink? Think about that and decide. Sometimes, when I talk through this with clients, we will talk about previous vacation experiences when things did not go as planned. I’ll ask questions to try to help her discover how they felt that ultimately led them to make decisions they were not happy about.

For example, when you’re feeling justified or feeling defeated or stressed, it’s a lot easier to eat the second ice cream of the day compared to when you feel strong or empowered or confident. Do you see that? In order to take action that aligns with your goals, you have to feel a certain way. So, how do you need to feel in order to say no to ice cream twice in one day?

How do you need to feel in order to choose a salad and protein for lunch, because you know you’re having tacos, chips, and guacamole for dinner. Decide on the emotion that will help you make those decisions. Name it. Again, don’t be fuzzy here. Be specific. How do you need to feel in order to take the actions that get you to your goals?

And then, last but certainly not least, if you want to feel empowered, and stick to your decision of a total of two desserts while you’re on vacation instead of every night… Or if you want to feel confident in order to say no to the second mango margarita, how do you need to think? What are the thoughts you need to think in order to feel confident or empowered?

I will tell you this, it’s not, “I’m on vacation, all bets are off.” All right? That’s not going to cut it. And I bring that one up specifically, because a number of you have told me exactly that. You’ve told me those exact words; all bets are off.

But I want to argue that when you go into vacation thinking that way, it’s a pretty disempowering way to approach it. Thinking ‘all bets are off’ when you’re on vacation completely removes your authority, and puts your actions outside yourself.

Thinking that you’re not in control of what you do because it’s vacation, is a very discouraging way of approaching it. And I want your vacation to end differently for you. So, when you think all bets are off, how can you possibly come back proud of your choices? It’s like deciding ahead of time there’s no way you can stick to your plan. It is stopping before you’ve even started.

And if that’s the way you’ve approached vacations in the past, it makes total sense that vacations are a challenge for you. It makes sense that you would feel resistance to saying ‘no’ to dessert. It would make sense that you feel justified to eat with abandon when you think all bets are off.

But then, you come back after a week of eating and drinking whatever, and you don’t feel good. You feel gross. You feel bloated. You’ve gained weight, and nothing changes. So, I would argue that thinking all bets are off is probably not the way you want to approach your vacation, if you want to make decisions you’re proud of.

Instead, what do you want to practice thinking while you’re on vacation, that will make you feel empowered and make decisions that align with your goals? Here are some examples I have pulled from doing this exact exercise with clients: Food is not the focus of my vacation. I can stick with my plan. I can eat food without going overboard. I am stronger than a piece of fudge. And those are just a few examples. And the point here is to encourage you to think about what you are going to say to yourself, and think about what your self-talk will be, while you’re on vacation.

How will you talk to yourself? How will you think in a way that makes you feel strong or confident or determined? I want you to think about it beforehand. This is part of your vacation plan. This is part of your packing list. Okay?

I want you to think about how you’re going to think while you’re on vacation. While you’re stuffing flip flops and rolling tank tops into your suitcase, I want you to think about how you’re going to think when you walk into a bakery that boasts the world’s largest cinnamon bun? Or how you’re going to think to yourself when the server offers you a second shot of tequila? How are you going to talk to yourself?

Because, once again, your thoughts matter. Your thoughts are your essential tool for success when you go on vacation. They are just as important as a sunscreen, okay? Remember, your thoughts are under your control. And your thoughts are so important because those thoughts will produce your feelings, which will lead to your actions, which will determine your results. In that order, always.

Thoughts create feelings, feelings lead to action, and actions give you results. It starts with your thoughts every time, and vacation is no different. So, do you see what we did here? We planned ahead. We decided the results you want; coming home feeling proud and knowing that you didn’t overindulge.

And then, we worked it backwards. We decided on that result. Then we got clear on the actions needed: Having breakfast in the room. Having two desserts, total. One enormous margarita. Then, we decided how you need to feel in order to do those things; empowered. And then, we decided how to think in order to feel empowered: I can stick with my plan. I am stronger than a piece of fudge. Those are the thoughts; you are choosing them.

But those are the thoughts you are going to practice thinking, and more importantly, practice believing, in order to feel proud of how you manage yourself while you’re on vacation. All right?

So, there it is. I hope you walk away from this episode with lots of things to think about and put into practice for your next trip. I wanted to keep it practical, with some tips that you can put into action right away. But I think it’s important to go deeper and get into your brain and look at how you’re thinking about vacation, in the first place. Because it’s not one or the other.

It is more than eating oatmeal and fruit in your room before you tour Paris. It is more than skipping gelato after dinner because you already had macaroons after lunch. It’s your mind. It’s your brain. It’s your thoughts. Your success on vacation, or otherwise, always starts with your thoughts. Use them to your advantage. Make a plan, practice sticking to that plan, and have a rockin’ good time while you’re on vacation. Okay? Awesome.

And if you want help with this, let’s talk. If you have a hard time making or sticking to your plans, whether on vacation or otherwise, this is what we address through coaching. If you want to be proud of the decisions you make about eating and moving, it starts with your thinking.

I’ll help you with this. Check out my website, go to www. arrieHollandMD.com/contact and let’s schedule a time to talk about your goals. Then, let’s get to work.

So, thank you again for hanging out with me, and I will catch you again next week.

If you like what you’ve been hearing, please review the show. I would love to get your feedback and ideas. Your suggestions have inspired episodes and will help me make the show better for you. And share this podcast with a friend, text a show link, share a screenshot, or post a link to the show on your social media.

Be sure to tag me @CarrieHollandMD on either Instagram or Facebook, so I can follow along and engage with you. This is how we get the word out to other working moms who want to feel strong, inside and out. If you know someone who wants to feel better or eat and move differently but she is too tired or too busy, it is time to change things up.

And you know making that change starts with how you think. That is what we do here, on the Strong as a Working Mom podcast. I’ll see you next week.

Thanks for listening to Strong as a Working Mom. If you want more information on how to eat, move, and think, so you can live in the body you want, with the mind to match, visit me at CarrieHollandMD.com.

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