How to stay to on track with your Health and Fitness goals while on Vacation!

Finally in Texas after 10 hours of traveling! 

These last three weeks I have been on total vacation mode and visited 3 different states. A lot of my challengers and friends have been asking me how I stayed on track. I'll totally admit that I wasn't 100% on track. I had more drinks than I normally would and more treats but I definitely had a little system that I used so that things wouldn't get totally out of control. 

Vacation visiting friends and family! 

So my First stop was Texas, my hometown, to visit friends and family for about 6 days before it was time to head on to Arizona for Beachbody Leadership. 

Here was my Vacation GAME PLAN and How I stayed pretty close to on track over the three weeks. 

I packed all of my workout gear. I always make room in my suitcase for workout gear. It goes everywhere I go. It's pretty much like bringing my toothbrush with me. It's something I can't forget. 

Sports Bras, Shorts/Capris, Tank Tops, Socks, and Shoes. 

I packed my workout DVD's and made plans with friends to go running and workout. 

If you are going to a hotel you can also make sure that the hotel has a gym and everything you need before booking. This is always HUGE in my book and a must. 

Target Fun with one of my best friends and the kiddos! 

Instead of carrying around my bag of Shakeolgoy I ordered the packets because they travel much easier and you can just toss them in your purse and GO! I had my shaker cup with me on the plane for an easy meal and if you MUST have a blender the Mini Hamilton one is awesome to travel with. It has a detachable cup with the blender. If you only have a bag the best option is to get the baby formula containers and fill that up. That works AWESOME for carrying your Shakeolgoy around -- MESS FREE! 

Shakeolgoy to the RESCUE! 

In my purse I stocked up with the little 100 cal packets of all natural almonds and quest bars. A lot of the places in the airport had little containers of fruit and veggies so I grabbed those in between layovers. It was PERFECT instead of resorting to the JUNK that the food service offers. Also grabbed big bottles of water to make a Shakeolgoy and drink. 

Once I got settled at my parents house for the week I had my list ready to head to the grocery store: 

I grabbed some ground turkey

Tuna

Cheese sticks

Apples

Strawberries

Greek yogurt

Baby Spinach

Balsamic Vingar

Mrs Dash Seasonings

Pinto Beans

Quinoa

100% whole grain bread

Egg Whites 

Hummus 

Baby Carrots

Turkey Bacon

Texas Grocery Shopping!! 

I made a big batch of pinto beans, ground turkey, and used 1/2 taco seasoning to make some taco meat and had that over salads for dinners and lunches. 

For snacks I had cheese sticks and nuts, Quest bars, Hummus and carrots, Egg Whites

Depends on where i'm going for the day. But I'll normally toss all of this in my cooler to take with me. Makes things super simple. 

Breakfast was Shakeology or Egg whites with Turkey Bacon and baby spinach. 

Lunch I would normally go home to have or would pack a cooler. I love things that are quick and simple while out of the home. Tuna packs are the BOMB! I mix that with greek yogurt, avocado, and sliced almonds. Then have it in a wrap, open face sandwich, or over a salad. Totally refreshing and DELISH! 

Of course while on Vacation you are going to go out to eat a lot more and that's totally okay. It's okay to splurge every once in awhile but if you have goals in mind you can still do a great job! 

Skip the bread

Ask for steamed veggies with out butter

Substitute french fries and backed potatoes for steamed veggies or a side salad. 

Dressings always on the side or sauces. 

Don't stress just try and pass on the OBVIOUS calories that you can control and move on. 

Do I have Ice cream, Alcohol, and desserts ... YOU BET I DO! I totally had some extra treats while on vacation and I didn't feel bad about it. I made sure that I got my daily workouts in and had a healthy balance. 

Pick and CHOOSE what you really want. You can't have it all .. so pick the things you most want! 

Fuel your body for ENERGY, enjoy the little things but remember you don't live to EAT you EAT to LIVE! 

Vacation Accountability

Repeat after me .... WORK OUT ... Don't skip it .. Don't make Excuses -- GET UP AND JUST DO IT! Your workout shouldn't be something you DREAD it's something that makes you feel good, puts you in a good mood, and gives you energy for the day. Remember that when your brain is telling you NO, just keep sleeping. Your day will go so much better and you will feel so much better with a good workout in! You aren't worried about loosing weight while on vacation but you want to maintain what you have already worked so hard for. Wake up and feel STRONG and know that you are an overcomer and you CAN do those things that others won't because you are WORTH IT! 

Packed T25 .. Yes I killed it! 

Make your vacation FUN!!! Working out and Eating Clean should be a part of your life that you LOVE because of the way it makes you feel. It shouldn't be something you dread. Don't stress if you have an extra serving or have that ice-cream. Life is all about BALANCE and enjoying it! 

It's your LIFE and you don't have to eat anything that you don't want to. Ask for the food that you want, get creative with your workouts, but most of all HAVE FUN!! You only have one life might as well be in LOVE with it. 

Post 4th of July 3 Day Refresh & Clean Eating Support/Accountability Group

This last week Monday - Wednesday I committed to the 3 Day Refresh and got amazing results! I was down 3.5 pounds, felt amazing, had more energy, and was totally back on track after a couple of weeks indulging on vacation and just being plain lazy.

I know that the 4th of July has hit and a lot of you spent the entire weekend eating tons of goodies. I'll admit it, I totally had some treats on the 4th but since I did the refresh at the beginning of the week I knew that I didn't want to hurt all of my bad work and it was really easy for me to get back on track. The week before that, NO WAY! I was totally off track and didn't know how to get back. I was having some pretty fierce cravings.

I know how easy it is to back slide and get off track of your clean and healthy eating - Because I've been there. It only takes a couple of times drinking with friends, going out for ice cream, going out to dinners, birthday parties, ect. and before you know it your pants don't fit right, your sluggish, have lack of energy, and are bloated.

Honestly, you can workout and workout and workout but it's not going to make it go away. Anyone can workout but nutrition is really where the results are.

So, this is exactly why I'm excited about the next challenge group I'm opening up just for those of you who are ready to spend 30 days with me and get back on track.

So here is the deal - My next challenge Group opens up July 14th! In this group we are committed to 30 days of clean eating and Shakeology but are kicking off  the challenge off with the 3-Day Refresh to get back on track!! 

What is the Refresh:

The 3- Day Refresh consists of 3 daily shakes, a fiber drink, plenty of filtered water, plus a wide variety of fresh fruits, veggies, and healthy fats though out the day to keep fueling your body and increasing your metabolism.

What you will eat and drink during the 3- Day Refresh:

1. Wake up- Drink 8-12 oz filtered water

2. Breakfast (within an hour of waking up)- Shakeology + fruit (from the list provided)

*Option for Green Tea

3. Mid-morning- FIBER SWEEP (digestive health drink)

4. Lunch- Vanilla FRESH (high protein, hunger-satisfying shake) + options from the fruit, veggie, and healthy fat list

5. Afternoon snack- From the fruit, veggie, or juice option list

*Option for Green Tea

6. Dinner- Vanilla FRESH + a meal from dinner recipe list

*Option for Green Tea

What is the Vanilla FRESH shake?

A high protein vanilla shake not only helps satisfy your hunger though out the day, but delivers essential nutrition your body needs for healthy weight loss.

This is also a perfect source of fiber, and it is DAIRY FREE and SOY FREE!

Nutrition Facts for Vanilla FRESH:

Plant protein - 20 gm

22 essential vitamins and minerals

Probiotics to promote digestive and immune health

Clinically tested potato protein extract to help curb hunger

No artificial flavors, color, preservatives, or sweeteners

What is the FIBER SWEEP DRINK?

A blend of soluble and insoluble fibers that gently and naturally eliminates waste from your digestive system, while supporting healthy intestinal flora.

- It is created from whole-ground flax, chia, and psyllium seed husks, FIBER SWEEP is an excellent source of fiber for digestive health

-Wholesome psyllium fiber can help naturally lower cholesterol and support healthy good sugar levels as a part of a healthy diet

-Since this plan is low in saturated fat and cholesterol, psyllium fiber husk may help reduce the risk of coronary artery disease (CAD).

- Flax and Chia are sources of healthy omega-3 fatty acids

3 Day Refresh Fiber Sweep

- Since it's Summer and a lot of you are going on vacation at some point this month I am going to spend a whole week in our challenge group going over vacation tips, traveling rules, and how to enjoy your summer vacations while having a healthy balance and not feeling deprived. So it doesn't matter if you are traveling during this challenge, you can still join us and not feel guilty!! 

Healthy living is all about BALANCE! I want to teach you this!! 

Baby girl and I on the beach with our healthy snacks

So how does this work?  Well if I am not your Team Beachbody Coach then you would make me your coach.  Contact me below by filling out the application to join!  You are required to purchase the 3-day refresh challenge pack from me as your coach.  Then, you are accepted into my closed online support group that will begin on the 14th of July.  

3 Day Refresh Results 

We will start with the 3 Day Refresh then 30 days of replacing 1 meal a day with Shakeology, healthy eating and any exercise of your choice.  It does not have to be a Beachbody Fitness Program, although I encourage you to do some form of physical activity for 30 minutes a day 5 days a week!  :)  (21 Day Fix, P90X3, Chalean Extreme, Piyo, T25).

Each day you will log into the group for your tip of the day, daily motivation, inspiration and accountability. I will share recipes along with ways to handle late night munchies, sugar cravings, emotional eating, temptations and more.  You will be accountable each day to report with the group your food and your workouts!  

At the end of the 30 days we will measure our progress, submit our results and in 30 days you will have kicked bad habits, introduced new healthy habits and be on your way to creating life long health and wellness for you and your family!

Does this sound like something you would like to do? 

 If so, join me my completing the application below.

Then, create a free account so that I am your Team Beachbody Coach.

If you are anxious to get started then purchase your 3-day refresh challenge pack here and make sure to message me and I will add you to the group and get you up and running!  

You can add me on Facebook = www.facebook.com/marlena.hedine

Either way, the cut off for registration is Wednesday July 9th!  So don't wait until the last minute or you might miss an opportunity to truly transform your health and feel your best this summer!

It's time to get up and make those changes you keep telling yourself you are going to make TODAY! Stop waiting around for the prefect moment because I'm here to tell you guys, it will never come around. The conditions are never right and there is always something coming up. Right now, This Moment is YOUR TIME to change your LIFE! It's time to take care of what you have!! 

You might be looking for a total overhaul or maybe just to clean things up a little bit, either way YOU DO HAVE TIME for YOU! I am a busy Mommy, Business Owner,  and WIFE! You take time for what you really want and right now is YOUR TIME!! 

Apply below to be apart of my next group!!! Don't miss out!! Can't wait to meet you and reach all of your goals.