Exercising in The Real World: How to be Okay with Not Working Out on Vacation-and Enjoy Your Trip!!


Do you feel like you NEED to work out on vacation?

Are you worried about gaining weight or some kind of unwanted body change?

I just came back from an awesome trip to Minnesota. I used to live there so, I have many friends that I like to reconnect with.

It was super fun and carefree.

But, back in the day, I wouldn’t have been able to enjoy this trip like I did…

Many years ago, my head would have been consumed with thoughts of “Oh I don’t want to go backwards, I don’t want to get soft, gain weight, I need to make sure I get my workout in” or whatever else.

It was constant worry.

I really couldn’t enjoy my life. Whether I was home, on a trip or whatever-I was constantly worried about the state of my body.

Why was I consumed with these thoughts when I should have been enjoying my trip?

Well…if you’ve been following the blog at all, you already know the answer. It always comes back to….

My worth being on my body.


My lack of understanding of how body change actually worked.

Lets Start with My Lack of Understanding

First of all, if you’re strength training CORRECTLY, you’re creating passive income for yourself in a sense when it comes body change (or maintaining the current state of your body during a period of less frequent workouts.)

Plus, if you’re concerned about body change, the number one thing to keep in mind is how you eat.

Exercise should not be the driver in body change (it’s pretty much impossible to work off a bad diet in the long-run.)

And cardiovascular exercise should be used.

But again, if you’re only doing that, you’re going to have to do WAY more than you should and you’re still not going to get the results you want- because you’re missing the strength training piece (this affects the body and it’s hormones differently.)

So, the point being, if you’re strength training regularly and you go on vacation, as long as you’re eating pretty reasonably there is no reason to think that you would gain weight.

If we’re just talking science, the priority should be eating anyways. But, still who wants to go on vacation and be worried about the state of their freaking body anyways?!

Thoughts of your body don’t need to CONSUME your vacation.

I exercised a little this trip…because I WANTED TO.

Friday was absolutely beautiful, so I walked for an hour outside around the city. But, I didn’t have any structured workouts…I was too busy having a great time with my friends!

This felt so great and really enhanced my life….the walk and the fact that I wasn’t obsessed.

Again, I was obsessed back in the day because my worthiness was on my body. And no amount of science/efficiency is going to get rid of this fact…unless you deal with the underlying drivers.

Having MY Worthiness on MY Body

No matter how much science or efficiency we bring into this (those things are great and we need them, but they are just pieces) we still need to get to the underlying reasons why we feel the way we do.

This is where the worthiness piece comes in…

Seriously, we are all more than bodies. And until we come to terms with this, and really start living and breathing from this place, this constant state of body worry will haunt us.

This is of course easier said than done because we have so many cultural messages being thrown as us.

But, this is why the Brainy Betties learn how to deal with these messages and uncover their true value.

You would think that not being obsessed with working out on vacation would fall under the BALANCE category of our education. But, it doesn’t…

It’s FIT (the science of exercise and increasing your efficiency) and AUTHENTIC (dealing with where your worthiness is and combating cultural messages in a way that helps you live as your best self.)

Talking to Anna

I was talking to a great friend of mine (old college roommate) in Minnesota about Brainy Betties. She asked me, “So, what do you do there?”

I explained to her how it’s personal training but also an educational program to help make women Fit AND Happy forever.

I then explained to her that it needs to be both. And one reason is because a woman’s relationship with her body can drive her poor relationship with her food, her exercise, and before I could say it, she chimes in with “AND EVERYTHING ELSE IN HER EFFING LIFE!!”

Yes, exactly! Thank you Anna!!!

This is why, unless you deal with your underlying relationship with your body and yourself, it’s very hard to have a healthy, happy relationship with food, exercise, vacation, or anything else.

How we think drives how we live. Get your mind right.

Be Fit AND Happy,


Click here if you want to be fit, but not have it control your life!


Eating Healthy in the Real World: How to Deal with Sleep Deprivation


On Friday I was very sleep deprived.

I am up at 5am every Friday morning for a 6am training session with the Brainy Betties. But, this particular week I was quite lazy when it came to getting to bed at a reasonable time.

So, I obviously paid for it the next day.

My cravings for starch are always higher on Fridays (just because I need A LOT of sleep and it’s hard for my body to get enough when I get up that early.)

***Sleep deprivation causes cravings for those of you who don’t know. Our bodies are looking for a quick source of energy to make up for what we are lacking.

So, typically I will just have a little bit more starch than normal and it won’t be a big deal. I just accept the fact that this is the way it’s going to be, because it’s science.

Unless you want to try and fight it (which sometimes you can), but if it’s extreme it will be just downright miserable.

You have the option of just meeting yourself in the middle and making the best of the situation.

***Because many times this fighting it and making it miserable makes us lose control in the future-it can cause future binges. So, it just depends on the situation and whether it’s worth fighting/realistically possible to fight or not.

So, this meeting myself in the middle is what I had to do this past Friday. 

But, to a more extreme degree.

Since I was sooo sleep deprived, I was not only craving simple starches, but with creamy fat on top too (the body wanting even more calories.)

Soooo, when I am in this situation, I want to minimize the damage the best I can. And what I mean by this is two things:

1. I know that the high fat, high starch, high salt combo can highjack the brain for more intense cravings later in the day

And sometimes this spiral can continue on for days until we break it. What you are eating isn’t just about when you are eating it, but also how it affects you later.

2. If you add more protein and fiber to your meal it slows the breakdown

Aka the insulin spike, which means more balanced blood sugar and less chance of future cravings.

So, what did I do?

On a normal day, my lunch would be a protein source, non-starchy veggies (the fiber), a healthy fat, and then however much complex starch I feel I need at that moment (if any.)

But, today mac and cheese popped into my head (because I wanted the fat and simple starch.) I seriously never buy that, but when your brain is that depleted, you will do things you don’t normally do.

But, lucky for me, I have the tools to know how to minimize the damage and make the best of the situation.

***And this is what I teach the Brainy Betties to do in our Mindful Eating education and our Avoiding Overeating Education.

So, first of all, I wanted to buy a version of mac and cheese that was more natural to minimize the chemicals (this is just to minimize the crappy feeling I would have if I ate a regular boxed mac and cheese.) So, I went to the store and bought the Aunie’s natural mac and cheese.

And on my way home I was thinking, “What protein and vegetable source do I want to add to this meal to slow the breakdown of this mac and cheese AND to also to fill me up so I don’t eat as much of it further increasing my chances of having it cause cravings later?”

So, I picked chicken breast, and a cucumber and onion salad (which is my non-starchy vegetable go-to since I am lazy with veggie preparation.)

This meal combination satisfied my current cravings, satisfied my hunger, and minimized the damage of future cravings (and this was especially important to do that day since I would be fighting cravings all day long due to the lack of sleep-I wouldn’t want to make it worse.)

Would I Have Eaten This Mac and Cheese if My Goal was to Lose Body Fat?

Since I am happy with my level of body fat and I am in maintenance mode, I might have tried a little harder to fight the craving if I was trying to lose body fat. And if it wasn’t fightable, I would have been even more mindful of how much of it I ate.

I also would have made sure I went for a walk to put that starch to good use.

But!! You know what I actually would have done if I knew my goal was to lose body fat?

I would have went to bed when I knew I should have. Versus staying up and reading stuff on the internet.

Because I would have known that if I didn’t get enough sleep that this would happen and make it waaay harder for me to eat the way I want to.

This is why it’s so important to not only have a good relationship with food, but also understand how different foods and food combinations work in your body (the physiology of food.) And how different outside factors in our life (like sleep deprivation, stress etc) affect those things as well.

***We go through all of this stuff in our Mindful Eating education and Avoiding Overeating Education. And if fat loss is your goal, we go into this in more depth in our Eating for Fat loss education and Advanced Eating for Fat Loss education.)

This is how you can get to your goals in real life and actually stay there. Because you aren’t following a bunch of rules. You understand how all this stuff works and you learn how to adjust it on the fly when life throws you curveballs…

Because it’s going to. That’s just life.

This is why diets and food rules don’t work in real life. ***One of the reasons I created Brainy Betties-you can read about that here.

Be Fit AND Happy!


Click Here is You Want to Learn How You Can Be Fit AND Happy in Real Life!