Physical Activity and Summer Sojourning

Last week we took a look at healthy eating while you're vacationing this summer. Of course, healthy eating is important, but it's only part of the equation when we're talking about successful weight management. The other critical element, of course, is physical activity -- and squeezing it in can be a real challenge when you're traveling or hosting guests.


That said, it can be done. I've worked with clients who have gone on cruises, road trips, vacations, and hosted guests for weeks on end, and they lost weight while doing it!


What's their secret to success? Simple: Focus on what you can do, rather than what you can't. Here are some suggestions to get you thinking about what you can do, regardless of where you are or what you're doing this summer:

• Walk more. Whether you're hosting family and friends, on a cruise ship, or on a road trip, there are always opportunities to walk more. Organize a walk or a hike; take (or host) a walking tour; avoid the elevator and take the stairs; take advantage of pit stops and go for a short walk.
• Make physical activity fun. Get out in the back yard with the kids and play some basketball, swim in the ocean or the pool, or organize a water balloon fight. Encourage other adults to get up and have some fun with you!
• Take a class. If you're on a cruise, visiting friends or family, or in a hotel, research possible exercise classes. Ask family or friends if you can take advantage of a visitor's pass and join them at their class. That way, you both stay on track with physical activity!
• Hit the gym. Your local gym may not be available where you are, but chances are good there's a gym nearby. If you're visiting family or friends, staying in a hotel, or you're going on a cruise, you'll likely have access to a gym. Many gyms also offer a free one-day pass.
• Plan ahead, and be flexible. If you have family or friends staying with you, think ahead to days and times when you'll have an opportunity to squeeze in a workout. If you can't get in your usual yoga class or hour-long walk, don't sweat it. Go for a walk for as long as you can, or replace your workout with a fun activity that gets you up and moving. Remember, the focus is on what you can do.

Now it's your turn! What are your tips and tricks for successful weight management while you're out and about during the summer? Post below and let us know! :)

Healthy Eating and Summer Sojourning

For many people, summertime means vacation time! That should mean time to relax and unwind, reconnect with family and friends, or explore and adventure far from home.


What I hear from students and clients, though, is that summer is far from stress-free, as far as weight management is concerned. Summer vacations, traveling, staying with friends and family, or hosting visitors can make it challenging to maintain healthy habits.


In particular, students and clients worry about what they can do to maintain their healthy eating habits. This can be especially challenging if you're staying with friends or family members who don't share your perspectives when it comes to healthy eating. So, what you can do? Here are some ideas to help you stay on track with your eating habits, no matter where you sojourn this summer.


You may not have any say-so over what you eat while you're out on the road, staying with friends or family, or traveling in a foreign country. That does not mean you're powerless! You still have choices about when, how much, and why you eat. Eat only when you're hungry, and stop when you're satisfied. Use assertive communication to set limits. Be aware of portion sizes. Manage your emotions away from the table. In short, work all of your weight management skills and tools -- don't rely on healthy food choices alone.


That said, make it your goal to focus on the healthiest foods available at any particular meal or snack. Yes, you may be choosing between the lesser of two evils -- but it's still the lesser, so choose wisely!


Whenever possible, make half your meal fruits and non-starchy veggies. That said, fruits and non-starchy veggies can be hard to find when you're out on the road. Consider bringing it with you whenever you can, or plan ahead to purchase it when you arrive. When I visit my family-in-law, I bring a small cooler and stuff it with non-starchy veggies and lowered-fat dips. My family-in-law enjoys noshing with me, and they dive right in! I plan ahead for trips to the grocery store or farmer's market (which can be an exciting adventure unto itself) to restock my non-starchy veggie supply.


Be especially aware of what you drink, as well as what you eat. Make water your go-to beverage, and plan ahead for how you'll have water with you wherever you go. Sodas, juices, and alcoholic beverages won't keep you hydrated the way water does, and the calories add up all-too-quickly.


Next week, we'll take a look at ways to work in physical activity, no matter where your travels take you this summer. In the meantime, if you have a tip for managing healthy eating while you're out and about during the summer, post below and let us know! :)

Spring Into Summer!

It may not be unseasonably warm in your part of the world, but summer's still on its way! As we look forward to longer days and warmer weather, many people find that maintaining or losing weight is easier. That said, spring and summer pose their own hazards to successful weight management.

For many people, springtime seems to herald a less hectic season, because "the holidays" are behind us until fall. In fact, there are a host of celebrations in the spring and summer -- Memorial Day, Mother's Day, Father's Day, and Fourth of July.

And, of course, spring and summer bring graduations, weddings, baby showers, birthdays, and other parties and celebrations. Each of these celebrations doesn't have to revolve around food, but they typically do. When there's food involved, it doesn't have to wreak havoc on your weight management plans, but it often does. Summer, in particular, lulls people into a false sense of security: It's the time of year for traveling or hosting visitors (or both!), and that means it's all-too-easy for healthy habits to fall by the wayside.

So, before it gets any warmer, let's take a look at what you can do to stay on track with weight management...or get a jump on losing a few pounds before the weather warms up!

Top 5 Tips for Springing Into Summer

1. Take time for body pride. Spring and summer mean the arrival of warmer weather...and less clothing. Whether you're headed for the beach or not, spring is the time of year when both men and women shed their warm-weather clothes...and begin berating themselves about how horrible their bodies look. Don't fall into that trap! Remember to talk to yourself about your body the exact same way you'd talk to your nearest and dearest friends and family members.

This is also the time of year to plan ahead for maintaining healthy body pride through the summer season. How, you ask? Here are some suggestions: Buy a bathing suit, new summer blouse, or a pair of shorts you love that flatter your body right now. Up your swag factor in a cool new hat, or invest in some gorgeous summer jewelry. Decide ahead of time what assertive communication tools you'll need to successfully navigate family or social situations. Develop a new affirmation that supports body pride.

2.  Amp up lifestyle activity. Chances are good that, no matter how carefully you plan ahead for physical activity, you'll have days and times when your plans fall through. Spring and summer also bring a host of possible changes in eating habits, too -- and it's not all fresh fruits and veggies! Weddings, showers, graduations, and birthday parties all mean cake, while barbeques and beach parties invariably include alcohol, chips and dips, and so on. Before summer's over, you'll be glad you got up and shot a few hoops with the kids, swam a few extra laps, danced at a wedding, or went for a walk on the beach under the moonlight. Every little bit of activity helps, so don't turn down an opportunity to get up and move your body!

3. Keep an eye on portion size. One beautiful thing about summer -- fresh fruits and veggies are in season! Although fruit is a wonderfully healthy food choice, it still contains calories. Fruit smoothies, in particular, can be a high-calorie option. Non-starchy veggies are a terrific option, but keep an eye on portion sizes if you use high-calorie additions like cheese or butter.

4.  Drink water. Between warmer, more humid weather, and more lifestyle activity, you probably need more water. Many people are tempted to drink sugary, caffeinated, or alcoholic beverages that seem more refreshing, but in the long run, don't meet your hydration needs. Most people need at least 2 liters of water a day, and aiming for 3 liters, or even 4 liters, can making losing weight or keeping it off easier. (Check with your doctor if you're not sure how much water is right for you.) So, keep your water bottle handy, and make sure you stay on track with hydration.

5.  Get enough rest.  There are so many fun things to do in the summertime! It's easy for sleep to get short-changed, especially as the days lengthen and the lure of staying up late to enjoy outdoor activities with family and friends beckons. Plan ahead to get caught up on your sleep the next day by planning for a restful day, or taking a nap. If that doesn't work for you, then plan ahead for ways to handle the hunger that's due to fatigue.

Now it's your turn! How do you plan ahead for the warm-weather months? What helps you lose weight, or maintain your weight, during the summer months? Let us know! :)