This time of year alot of my clients, myself included, travel for pleasure.  All too often, I see people try to go into "strict mode" with their nutrition and fitness leading up to their vacation and as soon as they get to their destination, all bets are off!  We are all guilty of this; we eat and drink to excess and blow off exercising altogether.  The challenge is how sluggish, discouraged and heavy we feel once we get home.  To counter this, I like to give my clients the "fast four" tips to bring with them on their trip so they stay in control and maintain their results while away.  First, I recommend to pack the right "tools"; plenty of protein bars, nuts, dried fruit, protein powder, and water for the plane or car ride and for quick snacks inbetween meals.  The second rule of thumb is to drink more water than usual to ward off bloating and fatigue and to prevent overeating.  The third rule is to have only one "off" meal per day.  For example, if you know that you plan on having a big dinner with drinks, aim to eat a balanced breakfast and lunch with snacks inbetween (for ideas look through your meal plan book and don't be afraid to ask your server for healthy suggestions).  Lastly, aim for "fun" exercise every other day. Maybe it's a walk on the beach or kayaking lessons; take advantage of your new surroundings!  The "fast four" will keep you in control of your body and your health even while having the time of your life on vacation!  Remember, your goal is not necessarily to achieve any new goals while away, but to simply maintain all that you have worked so hard for.  Have a great trip!

Valerie Cogswell

Head Chef and Nutrition Coach