Weekend Motivation + What to do When You Travel

February 9, 2018

Ya’ll! It’s Friday! I don’t know why I say ya’ll all the time but f*ck it, we’re having fun right? Anyways, this weekend I am going to visit my bestest girlfriend in my favorite little city and I can NOT wait. As you guys know, I started a new program that I’m coaching myself through. 

It’s been exactly one week since I started, and I feel pretty great. My current numbers were 250g Carbs, 130g Protein and 75g fat which equals 2195 calories. I wanted to start out eating a large amount of food so I could figure out where I was at. Turns out, I think 2195 calories is right around maintenance for me as I didn’t gain and lost a TINY bit.

I revamped my numbers for next week so 225g carbs, 150g protein and 60g fat = 2100 calories. The reason for the switch is because I actually found myself wanting more meat, less fat and felt pretty satisfied with my carb intake. My training sessions felt awesome, I was full of energy and to be completely honest, I don’t want that to change. My plan is to slowly cut calories while training hard leading up until summer to see where I can get physique. To be honest, I value strength and quality of training over looking a certain way so we’ll see where this leads. To be continued!

I used to get SO stressed out when I knew I was travelling for a weekend because I had to pack my scale, snacks and guess what the macros for my restaurant meals were. I’m just being real here, but I’m kind of over it.. Yes, consistency is key but we’re human! We were built with a brain and stomach that knows when we’re hungry and what our bodies really want. 

I’m not saying I’m going to go completely nuts in the city. Yes, I want to enjoy a few drinks and possibly a dessert, but one weekend isn’t going to derail all of the progress I’ve made so far if I don’t let it. My plan of action for the weekend goes as follows:

Eat when I’m hungry, stop when I’m full

Our bodies are smarter than we are guys. We can measure and portion our food all we want but a mathematical equation will not do our intuition any favors. It’s important not to forget how to listen to your body. I know when I am hungry and I will make sure I feed myself with the right amount of food to not only satisfy me, but to fuel me as well.

Eat clean 80% of the time

The good ol’ 80/20 rule comes into play here. I will make sure I’m making really good choices for myself for the majority of the day and when I feel like splurging a little bit I will. It makes me feel good and not to mention a lot better about having a little extra calories when the occasion calls for it.

Only splurge if I REALLY want to

Ever notice that you get so caught up in not being able to have certain foods that when you let yourself, you ALWAYS indulge, even if you aren’t craving it that bad? I only want to splurge when every fiber in my being wants that cake or that drink, not because “I can”.

Don’t overdo it

It’s easy to write off an entire weekend, especially when you’re travelling. DO NOT DO THIS. Remember the reason you’re doing what you’re doing. Lot’s of people don’t even think about what they eat, but not you because you actually give a shit about how you feel.

Have you ever heard the saying “don’t break the law when you’re breaking the law?” For example, when you’re driving, don’t drive drunk AND not wear a seat belt. It’s kind of the same concept except with food. Don’t have dessert AND 5 sugary drinks. Don’t “not exercise” AND be completely inactive all day. You see what I’m getting at?? Ok cool.

Enjoy myself and move the f*ck on

This one is easy. I know I’m going to have a great weekend and I’m going to use these guidelines above, but I’m not going to let imperfection affect how I feel after the weekend is over. My biggest rule of all is that Monday hits and I move on. I let go of everything that might have happened… any ice cream that was had, any drinks that were consumed, any weight that was “gained”, I let it go and get right back to doing what I was doing before. This is the most important one so be sure to do it my friends.


That’s it! I hope these guidelines find you well and I really hope you apply them. It’s so easy to get caught up. Don’t let it be you! Be prepared and enjoy. Love ya!

I am now accepting new 1:1 clients (just in time for summer!). Head here to read up on my programs:


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