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5 Key Steps to Avoid Weight Gain During Travel

Step 1 – Make a Game Plan

Even in the smallest towns there are places where you can get a workout in. If its extra money you’re  worried about spending on a la carte gym fees, I will let you in on a secret I have been using for years.  Put on your workout clothes, head to desired gym, (even better if its with friends or family that already go to that gym), approach the front desk and say, “I’m new in town and I’m thinking of living in this area and would really like to check out your facilities” Stress to them you don’t want a sales pitch, and in high-end gyms like Lifetime and Equinox they will not pressure you into talking about getting a membership, instead will have you sign a waiver and let you workout for that day or week for free. And BOOM, free workouts. DONE. The reason you say you’re moving to the area is, if they see an out of state ID they will assume you are only visiting, not interested in a membership, and force you to pay absurd day fees up to $50/day.

Step 2 – Consistency

Sticking to your regular schedule as closely as possible…. Set your regular alarms and add in some meal alarms so that you don’t forget to eat by getting side tracked by your travel plans or adapting habits of your travel partners.  You’ve worked so hard to get where you are, why adapt to them, make them adapt to you.

Step 3 – Recovery

Staying hydrated, getting ample sleep, and properly recovering from the stressors of travel and working out is key to keeping your adrenal glads and hormones in check. Cortisol, our “fat storage hormone” can get thrown out of whack with constant stress. Keeping mental and physical stress to a minimum will help prevent weight gain from settling around your waistline and a host of other issues such as irritability and depression.

Step 4 – Be Selfish

Going out to eat doesn’t have to be a bad thing. You just have to own up to your needs and don’t be afraid to ask for substitutions and special requests. With the growing number of food sensitivities and allergies, making the server aware of your nutritional needs is no longer something you should be scared about.  Be very polite, ask as many questions about the dishes as you see fit.  When your food arrives and you’re happy with your meal, it will be worth the pain and suffering you endured to ask a few simple questions.  BUT along with this comes the compensation.  Don’t forget to tip, and tip well. Its only fair, since you were a POLITE pain in the server’s ass, to reward them with a fat tip (at LEAST 20%).

Step 5 – Always BYOF

And Finally, Bring Your Own Food. And I know what your thinking, “Naaaaw, I’m good”, those sexy black leather pants you packed won’t love you back if you don’t. Trust me, this part is essential. Keeping on track with meal timing and paying attention to your hunger when you are out of your element will be the single most important thing you can accomplish to avoid weight gain during travel.  Pack snacks in your carry on and even your suitcase for healthy options when there is none.  This includes a few servings of your favorite protein, nuts, quest bars, organic jerky and don’t forget your supplements. If you’re feeling like these will take up too much real estate in your luggage, separating your supplements in ziploc bags and then placing them in your protein shaker saves on a lot of space. Plus by packing some snacks, this will save some space in those leather pants, and to me that’s worth more than taking up extra space in your suitcase.

Fitness Information Health Diet

Happy and Healthy Chocolate Protein Donuts


1/4 cup of chocolate flavored beef protein (I used Paleo Protein)

 1/4 cup of vanilla vegan protein (I used Thorne vegan protein, its a blend of pea and brown rice proteins)

1 cup liquid egg whites

3 Tablespoons of plain unsweetened greek yogurt or almond yogurt (I love Kite Hill Brand)

1/4 cup coconut flour

1/2 cup unsweetened almond or coconut milk

1 teaspoon of baking soda

2 Tbsp of granulated Stevia or monk fruit

1 Tbsp organic honey

2 Tbsp pure cocoa powder

1/3 bar of 70% cocoa (or any % you like) dark chocolate bar

*OPTIONAL – Chocolate sprinkles


1. Preheat oven to 325 degrees F.

2. Set aside chocolate bar

3. Blend all other ingredients with an immersion or hand blender

4. Pour the batter in a greased donut tray. I used a silicon pan.

5. Bake for 20 minutes or until a knife inserted comes out clean

6. Once baked. Let them cool for 5-10 minutes.

7. Place chocolate bar in a sauce pan or microwave safe bowl and warm until melted, stop and stir every 15-20 seconds so it does not burn!

8. Place the donuts on a piece of parchment paper.

9. Drizzle or dunk them in the the dark chocolate. Add sprinkles if desired.

10. place in freezer for 10 minutes to set the chocolate.

11. Remove the donuts from the freezer and place in a glass or BPA free container.

12. ENJOY!

SERVINGS: Makes 8-9 Donuts

MACROS: 105 Kcals Protein 10g Carbs 7g Fat 3.5g (with out sprinkles)

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Thin Mint Protein Cupcakes. Soooo Good, You Feel Bad.

I was reminded today of this delicious Cupcake recipe I made almost 2 years ago. If you’re like me and you love thin mint cookies but you have a gluten allergy, THIS is a special treat for YOU.  This is a great way to Treat Yo’ Self, with out the added sugars as well. So Happy Holidays, and Enjoy this healthy, low carb high protein treat!



3 Servings –  (6 scoops) Thorne Vegan Max Protein powder in Chocolate Chip Mint (can sub for chocolate protein)

1 scoop – Organic Gluten free Hi-Protein Pancake/Baking Mix

1 Avocado

1 egg

1 cup Unsweetened Almond Milk

3 TBSP Agave Nectar

2 TBSP Cocoa Powder

1-2 Drops of Peppermint Essential Oil

2 TBSP Coconut Oil

3/4 tsp Baking Soda

1 tsp Baking Powder

1/4 cup Dark Chocolate chips

Preheat Oven to 350 degrees F.

Mix all ingredients except chips in Vitamix (or similar blender) until smooth, then fold in Dark chocolate chips at the end.

Spoon into cupcake papers, and bake for 25-30 mins. Knife should come out relatively clean when done.  Makes 12


P: 8 F: 5.5 C:15 – 135 KCals