How to Stay on Track on Vacation Without Losing Progress

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If you can focus on healthy options throughout your days and then enjoy free meals at night, keeping it relatively smart, like an entree and a dessert afterwards, you will come home post-vacation, post-travel, and feel so damn empowered and accomplished. And guess what? With that feeling, you'll believe in yourself more that you can actually do this with every vacation moving forward.

What is going on, my friends? Hey, you guys. Welcome to The WarriorBabe Show with Nikkiey Stott, co-founder of WarriorBabe. On this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I am your host, Nikkiey Stott, and welcome to today's episode, episode number 76, where I want to put your brain in the mode of thinking big-picture results. Let's bring it home.

Let me meet you guys where you're at. Some of you guys, in the last couple of days for the 4th of July weekend, or maybe the last week because you've been away, may be feeling sluggish getting back to things. It's Wednesday. The 4th of July was yesterday, it's July 5th today. Today, tomorrow, Friday, next week: all these days matter towards your progress, towards what could come in three weeks, what could come in three months.

But maybe you're feeling sluggish and not motivated to get back to things because you just had a week full of vacation fun, beers, burgers. I think I talked about this in a previous podcast before, but here we are again. And I just want to say it now: right now, in this moment, you literally cannot go backwards in time and change any decision that you made of not working out or having a couple beers or eating the burgers, all of those things. And if that is you right now, getting pissed at yourself because of what you did in the last couple of days to a week because of the holiday weekend, you ain't doing yourself a good service. So right now, forget about that stuff. It's in your past. It's in the rearview mirror. And all I want you to pay attention to is the road in front of you.

Now, let me pause here for a second, because some of you guys are go-getters. You did your workouts. You didn't have that many beers. You didn't have that many burgers. You stuck to the plan. You followed through for yourself. I commend you guys. I'm bowing to you. Good job. Keep going.

Now, pull back, though. Look, I get it. July and August, ma'am, are some of the toughest months for you guys to find your motivation. You've got the 4th of July. You've got travel. You've got vacations. You've got weekends away. And trying to stay focused on your goals can be tough. But first and foremost, it is literally only as tough as you make it for yourself.

Now, accept this, because if you're feeling sluggish and you're like, I just don't feel like working out today: motivation will ebb and flow. It will not always be there. And that's where you need to learn to lean on your self-discipline muscle, because these next couple of days literally matter for you and your results and what you're seeking to accomplish for yourself with your body and how you feel in the next three weeks. You could be 10 steps ahead if you get back on course today, rather than allowing yourself to just go in the ebbs and flows of the last couple of days: oh, I'm going to track today, but I'm not going to track tomorrow. I'm going to work out today, but I don't end up working out tomorrow because I allow all these other things to come into play. That could literally put you 10 steps behind your results in the next three weeks and so on and so forth. What you decide to do now will compound, good or bad, in the next three weeks, three months, and six months.

So if you guys are coming out of the holiday weekend or your vacations, or even anything that's going to come up for you in the months of July and August, I need you to know that your progress will not be lost in one week's time. If you've been at this for 12 months, if you've been at this for eight months, one month's worth of travel, vacation, or the holiday weekend is not going to put you off course. What will put you off course is if you allow that type of behavior to continue.

So right now, this moment, Wednesday, July 5th, get your butt back to it. And maybe you're listening to this later, right? And it's not the day after the 4th of July. It's another day. This still applies if you are somebody that hasn't been following through for yourself in the last couple of days or week because you came off of a holiday. You came off of a vacation. You came off of a travel period. This applies to you.

Don't allow that travel period to blend into you coming home and doing the same things that you did while you were on vacation. If you are somebody that didn't work out or didn't track what you were eating and pay attention to what you ate, you just allowed yourself to indulge and have fun, that's fine. But the second you get back, don't allow that type of behavior to continue into the environment of your home. Because guess what? If you allow it to continue into the environment of your home, where you once had a routine down, now you're blending it with the travel and relaxation vibes. You're going to continue that type of behavior in the weeks coming forward. And you don't want to do that, because you want to get results, right? Right. And you're not going to lose your results in one week's time. But you will lose them if you continue meshing vacation with your normal routine when you are home.

Hey, guys. I love so much that you guys are listening to this podcast. If you ever want the video version of this, which usually has more effects and all that good stuff for those of you who are visual learners, check out the WarriorBabe YouTube channel. Either way, keep enjoying the show.

How I want to break it down in this podcast, you guys, is I want to talk about two mentalities that I see within women. One of them is able to get right back to it when they're home. One of them usually is not, and they're feeling demotivated. And that may be how you feel right now. And I'm going to break it down pretty harshly into a winner's and loser's mentality bracket right now. I'm doing it in light of empowerment and motivation for you to not fall in the one bucket. Maybe that's how you feel right now, but I want you to have future success with your future travels and vacations in the coming weeks and months, so that you can come back and feel so ready to rock and roll because of the way you handled yourself while you were on vacation and traveling.

And it comes down, like I said, to the winner's and the loser's mentality. Now, I'm going to speak to the loser's mentality first, really quick. It's usually the easy way out. It's usually excuses, and choosing gluttony over your goals while you were on vacation. And this comes down to the mindset of saying "fuck it" while you go on vacation. And maybe this is how you were the last couple of days, and it was a holiday weekend. You're like, fuck it. Time to relax. Time to enjoy myself. Not going to worry about anything. I'm not going to work out. I'm not going to pay attention to the types of foods I'm eating. And so you dive into wine, pizza, ice cream, burgers, beers, all of the things.

And that, my friends, is a proven system to feel the way you feel right now. And that's why you probably feel the way you feel right now. It's a proven system to gain seven pounds in one week. It's a proven system where it'll take you one week to just get back into the groove of things and then three weeks to work that shit off. So that's a loser's mentality: saying fuck it, and excuses like, oh, it's the holiday weekend, I'm not going to do anything this weekend, time to just chill and relax, I'm not going to work out, I'm not going to listen to what my coach has programmed for me. All of these things.

You are literally falling back into the habits that you had prior to your fitness journey, prior to getting started on this journey for yourself. You're just falling back into relaxation mode. And it's all happening so quickly, in a five-day, six-day, seven-day span. And that's why it can be so much less motivating to get back to things, because you just had all of this amazing relaxation time, which is great. But you didn't move. You didn't exercise. And you ate like poop. And so your metabolism may feel a little bit sluggish in the moment, and it may not be all that empowering to want to go work out. You may have a bloated Nelly going on right now, right? And how does that make you motivated to go work out?

So now, this is what I've noticed with women who are able to go on vacation and then come back ready to hit the ground running, and why they're so successful, and why I call this the winner's mentality. It's because while they're away, they realize that this is a part of their lifestyle. They have built new habits that have just turned into their everyday normal routine. And they've carried some of that routine from back home into their vacation and their travel time, on top of knowing how to relax.

So I'm not saying that you have to go find a gym and go hit the weights. You can still go on walks every single day. You can go on walks on the beach. You can go on walks with your family. If you're going somewhere that's in the mountains, go on hikes. But you don't necessarily have to go and find a gym to work out all the time. Some women do that, and that's why they're able to go hit the weights as soon as they get home and get back to their normal routine.

But what I can say it comes down to is you focusing at least on the nutrition part. Like I said, it doesn't necessarily mean workouts and stuff like that. But you guys literally have the choice to focus on eating healthy. And I don't mean making that 100% of your days. But I do mean that you have the ability to know what is good for you and what is not. You have the ability to walk into a restaurant and ask if the chicken is fried or grilled. You have the ability to say, hey, can you cook that in light oil? But a lot of people are unconscious of doing that in the moment. I challenge you to be more conscious when you're on vacation in this respect.

And then too, if you're going away to the beach, you have grocery stores around you, right? You literally have the ability to cook the majority of your meals, like breakfast, lunch, and snacks throughout the day, at home. So I challenge you to do that. It's literally as simple as that.

The women that I've seen win do that. They pack their stuff and they bring it to the beach. I'm going to use the beach as an example because that's a lot of what you guys do in the summer months, go down to the beach. They will pack their stuff for the beach. They'll make breakfast at home for the family and themselves.

And look, I literally promise you this, because I've seen it for myself and I've seen it in these women that have this winner's mentality: if you can focus on healthy options throughout your days and then enjoy free meals at night, keeping it relatively smart, like an entree and a dessert afterwards, you will come home post-vacation, post-travel, and feel so damn empowered and accomplished. And guess what? With that feeling, you'll believe in yourself more that you can actually do this with every vacation moving forward. It's as simple as that.

You literally have the choice to go to a grocery store, and I know a lot of you guys do. If you guys have rentals down at the beach, how do you get your food there? You go to the grocery store. I know a lot of you moms and women do that. You can choose healthy options and you can cook the meals at home. Or if you decide to go out for breakfast in the morning, you have the ability to literally ask the waitress questions: how is this meal cooked, or can you cook it this way?

Guys, you are putting yourself in a position of total control and total empowerment by doing that, so that you can feel better afterwards. You can fuel yourself for the remainder of the day so you can keep up with the kids on the beach, and you're not feeling like, I just had a huge meal. And if you can keep it clean during the day, this is where I love to find balance. Go have what you want at night. Have an entree and have a dessert. Have the ice cream. Have the Kohr Bros. Have the Johnson's popcorn, I think that's what it's called, on the boardwalk.

I'm not saying you need to be a total stickler when you're on vacation. But I will tell you, if you have this type of mentality when you are traveling or when there's a holiday weekend, and you keep it somewhat 50-50 to your normal routine back home, carrying it with you, or even 80-20 or 60-40 or whatever, I promise you that by keeping those types of habits with you while you are traveling and on vacation, the moment you get back home you will be able to kick it into gear a little bit quicker than you would have had you just point-blank done nothing, 0%.

And this is what I've seen so many women be so successful at. And guess what? The women especially that I have been coaching for three-plus years now know that if they have a weekend away or a weekend off course, or maybe a little bit longer, a long weekend off course, first of all, it's not weight gained. It's just bloat. They know that. And second, they know that by at least Friday, that bloat will have dissipated. That water weight will have dropped, and they'll get back on the scale and take photos and it'll just be like vacation never even happened. Or some of them will get home the next day and step on the scale and be like, damn, I didn't even gain anything, because I was more consciously aware of what I was doing while I was on vacation and I didn't just totally blow it with gluttony over my goals.

Gluttony over goals. I like that one. Or having a fuck-it mentality and just doing all of these things that are so out of alignment with what you had been trying to do for yourself prior to vacation, with building more habits, going to the gym, eating right, and totally washing it off. I would not recommend that, because it's going to make it so much harder for you to get back into the groove afterwards. You may find that the temptation and that environment weigh so much harder on you, and it'll be the much easier route to take because it's easy, rather than trying to force yourself to gain that momentum back to go eat healthy, to go to the gym.

If you were just in the whatever mindset, the fuck-it mindset, while you were on vacation, or maybe that's been you for the last couple of days, like I said, this is what this podcast is for, you guys. You literally have the ability right now to choose. I'm going to go get my workout in. I'm going to choose to eat right. I'm going to throw out whatever is left over in the house or whatever we brought home from vacation. Burgers left over? Work them into your macros, because you can do that. But this is your aha to get your shit together, and let's move it on. Let's move it on. Let's have a good rest of the week.

And I want you guys to know and understand that you didn't make your progress in one week, and you sure as hell won't lose your progress in one week, unless you're like Gluttony Gloria every single day. Then it will take you some time to get back to where you were prior to your vacation.

This is where you've got to remind yourself of the big-picture results that you are going after. Stop looking at your journey on a week-to-week basis of progress, and even a month-to-month basis of progress. What's going to keep you disciplined is the year-to-year progress, and what you are working on making with your body and the results that you are seeking to accomplish. Think of it in those terms. And then, most importantly, think of it in terms of your lifestyle. These are things that you will now just learn to make a part of your everyday lifestyle habits, so that you can hold on to these really good supporting habits for the longevity of your future. Pull that energy in and live in that energy right now.

And this is your wake-up call right now for those summer months, for summer vacations. You have the ability to choose the way you're going to go about future vacations and future travel time. So which is it going to be? I leave that one up to you to choose.

And that will wrap up today's podcast. You guys, stay focused on thinking big with your progress, and not just in small increments of time, because thinking in small increments of time and thinking that your progress is going to get lost in one week is not something that's going to support you in the longevity of year-to-year results. And learn to go about your vacations a little bit better. Maybe this weekend you did all the things. I challenge you the next time to approach it a little bit differently than you did this time. And guess what? The more and more that you approach future vacations and future travel from the light of a winner's mentality, the more it's just going to be a part of your normalcy moving forward.

All right, you guys. I hope you enjoyed this podcast, and I'll see you in the next one.

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