Monday, May 30, 2016

How to Get Back on Track After Vacation

Hello and Happy Memorial Day! B and I got back from our 10 day Europe trip yesterday evening and are doing our best to recover today, get life organized again, and of course beat the jet lag as much as possible. We had an amazing time visiting many cities in both England and Germany but now I'm definitely feeling super bloated, dehydrated, and so ready to get back to my routine! 

I didn't over do it on the food-- definitely indulged in French fries in England (they serve EVERYTHING with fries and they are my weakness to begin with), and had the most amazing chocolate croissant one day for my post workout carbs. Surprisingly we found really good chicken wings almost everywhere we went- so random- and other than that and the alcohol I was able to find fairly 'normal' foods everywhere. I also made it to the gym every other day which I was super happy about and I've already hit the gym early this morning since my body decided to wake up at 4:30am! 

Here are some other things I'll do to help my body adjust: 
  • Drink water like its my job. I know that a majority of my bloating is just do to water retention from being off my diet, alcohol and of course the day long journey home. All week this week I'll be getting in at least a gallon but shooting to drink even more than that. The more water you drink the less you will retain. 
  • Start tracking macros again right away. I already back on myfitnesspal as of this morning and I have my entire day planned out to make sure I hit my macros perfectly. 
  • My goal this week is to get veggies in 3x a day. You can follow me on Snapchat (bschluet) where I'll be keeping myself accountable to this! 
  • Grocery shop. I have 7 million things to do today and grocery shopping doesn't sound too fun but I'll be headed there this morning because of course the fridge is empty after being gone 10 days. I'll also dedicate some time today to food prep to ensure we are ready for a perfect week food wise. 
  • Give myself time to relax if I need it. The worst thing you can do is push yourself when your body is telling you no. After so much traveling I'm sure my immune system is not the greatest right now and I don't want to get sick, so if I feel like rest is more important than a workout- I'll rest. 
I'm going to be jumping right back in to my Get Lean with Little B program because I do have a Father's Day weekend trip at the beach in 2 short weeks and I know I'll want to be comfortable in my bikini for that which is great motivation to stay on track now that this trip is over. If you need a little extra push, check out the program here and join those of us that are currently doing it! 

Tuesday, May 17, 2016

All or Nothing

Hi there! I haven't been here on the blog a whole lot lately so I thought I would check in and cover a topic that I've talked about before many times but it never hurts to say it again. Almost daily I deal with clients that go through the all or nothing syndrome-- meaning they do great when they are in a groove but when something comes up and that grove is broken they go off the deep end. So, I wanted to use myself as an example to show that not every day has to be perfect for you to continue to do well and see progress. 

About a month ago I took a family trip to Mexico (I vlogged about it here) where I was pretty conscious about my diet, packed supplements, went grocery shopping and went to the gym 2 out of 3 days. I still had a great trip and felt great about staying on track while on vacation. Fast forward to last weekend I went back to Mexico for a bachelorette party where I packed minimal snacks, didn't work out once, and drank way too much tequila. Does this mean I'm a horrible trainer, blogger, and fitness enthusiast because I chose to enjoy my weekend a different way this time? NO! And more importantly it also doesn't mean that once I got back home I continued to throw caution to the wind. 

I mentioned in this video that I like to pick my battles when it comes to veering off track when it comes to eating and drinking especially because B and I have so much going on in the way of vacations, celebrations, weddings etc. Since I decided to take last weekend off from macros and workouts all that means is that I'm right back on track this week and also plan to stay on top of things next week when we travel to Europe. I'm packing tons of snacks/food and we have already mapped out a couple gyms that we want to hit while we are there. (Don't worry I'm going to do my best to vlog the trip and you can follow along on snapchat too (bschluet).) This doesn't mean I'm not going to try new foods and drink some German beer, but I'm also not going to go completely crazy for 10 days either. Just picking my battles. 

The photo above is from yesterday, when I was right back at the gym after getting home Sunday night. I'm actually sitting at a lower weight than I was at my recent photo shoot and my body fat is lower as well-- which just goes to show that it's NOT about all or nothing. It's about consistency. It's always about consistency-- never forget that! 

Tuesday, May 10, 2016

Chocolate Chip Banana Muffins

One of my favorite things to do is mess around in the kitchen with different protein bar/muffin recipes. Oftentimes I just start throwing things together, and sometimes they come out great, sometimes not so much. A few weeks ago I had 2 super ripe bananas so I decided to throw them into a recipe and it ended up being a winner so I figured I would share it here! 

2 very ripe bananas 
1 cup quick oats 
8 T coconut flour 
2 T sugar free chocolate chips 
1/2 cup no sugar added applesauce 
2 whole eggs 
1 T vanilla 
1 tsp cinnamon
1/2 tsp baking powder
pinch of salt 
2 oz almond/coconut milk 
6-10 scoops Kal Stevia

Combine all ingredients in a large mixing bowl and mix well. Divide into prepared muffin tin and bake for 20 minutes or until cooked through. 

Macros: 1 muffin
2.9 Fat
14 Carb
5.8 Protein 

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