Happy Birthday to this beautiful lady right here! Mom turns 80 this month! So this month is full of gratitude for her presence in our lives. She is the glue for the children and me and has long won best mom and Nana ever awards. She touches more lives than she cares to admit - she’s still teaching both language arts and humanities to 7th and 8th graders. Her life experience is a true gift to her students, as she teaches them about history that she got to live through, they get a personal touch to relate to the dates and details. And check out her moves on the kickball field! She is quite a role model for me as I consider the impact of my health decisions NOW on my quality of life as I age. She sets a high bar! Who do YOU want to be making an impact on when you turn 80?? Happy Birthday Momma. We love you.

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VACATIONS! 3 tips to control your nutrition while on vacay 🏝

Here’s a familiar story - you are on a healthy habits roll, maybe shedding a few unwanted pounds when the unthinkable occurs - VACATION! With the sleeping in and the not exercising and Aunt Sandy’s triple decker brownie dessert and all the new food to try out! And the alcohol intake… The million dollar question is: How can I enjoy my vacation AND not sacrifice momentum/results??

Here’s 3 tips that I use and have helped my clients to find success!

  1. If you are using intermittent fasting, follow that schedule. Keep your feeding window the same amount of hours(ish) each day even though you may choose to change the time of day that you actually eat. For instance, if you don’t normally eat until 11 a.m., but you are headed out for an early morning tour and lunch isn’t scheduled until 1, you may want to eat a breakfast before you head out.
  2. Share/split one meal a day with someone you are traveling with. Oh! The yummy new foods and exciting restaurants to try on vacation! Every meal feels like an adventure! Limit your over-eating by consistently splitting a plate for just one meal a day. You’d be surprised at how full you will still feel after eating!
  3. Drink water before eating or drinking, particularly before alcoholic beverages. Hydration is key anytime anywhere, but especially necessary when out in the sun, running around playing and consuming alcoholic beverages. Getting that water in will help fill your tummy before you eat too much, combat hangovers, give you energy for all the things you want to do and even help you poop!

Hope these tips are handy for your travels and help you return home still fitting into your pants. Enjoy!

3 tips to control your exercise on vacation is our next blog post (click here to access the blog!) and will be published on July 26!

Cool Tool or Resource

This is one of my all time favs. It’s underlined, dog-eared, and has multi-  colored notes in the margins. Why do I love it? Three reasons: 1. It’s short - only 135 pages and that includes the index. 2. It’s research based - the amount of data collected and sifted through is impressive. 3. It’s relatable AND actionable - no reading it for interesting “Aha!” insights and walking away without REAL ways to change your behavior patterns. 

 

 

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"Amy is an excellent coach. She embodies joy, compassion, & empathy. Qualities that allow her to be very motivating and help clients work through road blocks. She has nutritional and exercise wisdom and a gift for deep listening. I highly recommend her" - Karla

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Look out for our next blog post on 3 tips to control your exercise on vacation, coming July 26!