Words to Inspire

"I have chosen to be happy because it is good for my health."
- Voltaire

Saturday, June 30, 2012

Lavish Lunch

Here's another version of my lunch wrap from this week. This one is probably my favorite out of the two. I had it along with a big ole bowl of juicy cantaloupe I got from the farmer's market. Yuuum.  

Lavish Lunch Wrap

- 1/4 c tuna
- 1 small tomato, diced
- 1/4 c cucumber, diced
- 1/4 c sweet banana pepper, chopped
- 2 t coarse ground dijon mustard
- 1/4 t black pepper
- handful baby spinach 
- 1 lavish bread wrap

Mix first six ingredients together in a bowl then evenly spread spinach on lavish and then top with tuna mix. Roll up and nom!


Friday, June 29, 2012

Summer Spinach Salad

This salad is taking advantage of summer produce. Apricots, strawberries, and cucumber oh my. Throw in some goat cheese and candied pecans - say no more.

Lets take a look at a few of the health benefits in this salad...

Apricots - 50 calories for three. Excellent source of vitamins A, C, E, potassium, iron, and beta-carotene. Helps prevent heart disease and are very beneficial for good eyesight. 

Strawberries - 43 calories per cup packed with fiber (13% of the RDA of dietary fiber). Loaded with vitamin C which helps boost your immune system, prevent cancer and heart disease.

Cucumbers - 11 calories per cucumber. Made of 95% water which keeps you hydrated while flushing out toxins in the body.

Summer Spinach Salad

- 3 handfuls baby spinach
- 1/2 c strawberries, quartered
- 2 apricots, diced
- 1 small cucumber, sliced
- 1/8 avocado, diced
- 1/4 c goat cheese
- 2 T candied pecans
- 2 T Lite Balsamic vinaigrette 
- 4 oz grilled salmon

Toss ingredients and season with cracked black pepper. Yum!
*We're out of red onion or else I'd definitely have included it in this salad.


Thursday, June 28, 2012

Lunch Wrap

I've had a variation of this same wrap the past four days and still haven't gotten tired of it.

- 1 lavish wrap (found near the deli @ Walmart)
- handful baby spinach
- 1/4 c tuna (chicken or any other protein would be good too)
- 1/8 avocado, cubed
- 1 small tomato, cubed
- 1/2 sweet banana pepper
- 1/2 small green bell pepper
- 2 T lite dijon vinaigrette or 2 t dijon mustard
- pinch black pepper

Roll up and enjoy!


Wednesday, June 27, 2012

Backyard Workout

Let me start off by saying this workout is tough!
But just remember...
You must challenge yourself in order to change yourself. 

Backyard Butt Kick

Set #1
10 push-ups
20 torso twist lunges w/ weight
10 push-ups
20 torso twist lunges w/ weight
side shuffle down and back length of yard
sprint down and back length of yard

Set #2
10 burpees w/ push-up and jump
15 lunges with leg raise and hammer curl to shoulder press
10 burpees w/ push-up and jump
20 leap frogs
sprint down and back length of yard

Set #3
10 squat jumps
15 side squats w/ shoulder press
10 squat jumps
15 side squats w/ shoulder press
side shuffle down and back length of yard
sprint down and back length of yard

Set #4
10 backward roll to jump
10 3-pulse lunges w/ curl per pulse
10 backward roll to jump
10 3-pulse lunges w/ curl per pulse
20 leap frops
sprint down and back length of yard

Walk to cool down and stretch.

*backward roll to jump - stand in seated postion then roll onto your back and lift your legs to the sky then roll forward using your hands to push you up onto your feet into a jump

A Little Humor for Your Day

Tuesday, June 26, 2012

Perfect Morning

This is my kinda morning.
Greek yogurt, Kashi GoLean Crunch, an assortment of local fruit and Bobby Flay.

Grilled Pizza

I know what you're probably thinking...
Grilled pizza?
It's possible, easy, and oh so tasty.

Summer Grilled Pizza

- fresh pizza dough (got mine at Publix)
- extra virgin olive oil
- 1/2 red onion
- 2 cloves garlic, minced
- 2-3 T butter
- cherry tomatoes
- goat cheese
- fresh basil
- balsamic vinegar, reduced
- salt and pepper

Fire grill up to medium high heat. Roll out dough on a floured surface and brush with EVOO and salt and pepper both sides. In a sauce pan heat EVOO over medium heat and add garlic until fragrant. Throw in slivered onion and butter. Cook until brown and caramelized and set aside. In another small pot reduce 3/4 c balsamic vinegar over medium heat for about 10 minutes. Slice tomatoes and remove watery membrane. Throw pizza dough on the grill and cook for two minutes on each side and then remove from grill. Brush grilled pizza crust with some more EVOO and then assemble pizza. Layer tomatoes and caramelized onions on bottom then sprinkle goat cheese and drizzle balsamic reduction on top. Place pizza back on grill, cover and cook for 5 minutes. Garnish with fresh basil and a little extra balsamic and enjoy!

*This is definitely something I'm going to be trying again. I'm thinking a margarita pizza next, yum!


Monday, June 25, 2012

Savory Waffle Brunch

Sunday is usually the one day out of the week when I get to cook a meal for my parents and myself so this Sunday I made brunch. A waffle's usual toppings are fruity and sweet with things like berries, syrup, and whipped cream. Don't get me wrong, that all sounds amazing, but all those sweets just end up making me hungry shortly after due to lack of protein so instead of drowning this waffle in syrup I topped it with sauteed kale, black bean chili, and a fried egg! Plenty of protein that'll keep you satisfied.  

Cornbread Waffle

- 5 handfuls roughly chopped kale
- 1/2 onion (red, yellow, white)
- 1 can Amy's black bean chili (any other canned chili or even a homemade chili will work also)
- 1 egg per plate
- shredded cheddar cheese to garnish
- extra virgin olive oil (EVOO)
for the waffle:
- 1/2 c whole wheat flour
- 1/3 c cornmeal
- 2 T wheat germ
- 1/2 t aluminum free baking powder
- 1/4 t salt
- 1/2 t black pepper
- 1/2 t smoked paprika
- 1/4 t cumin
- 1 c milk (skim, almond, low-fat buttermilk)
- 3 T applesauce 
- 2 egg whites

For the waffle - sift all the dry ingredients together then in a separate bowl mix all the wet ingredients together then add wet to dry and mix until just combined. For the kale - heat around 2-3 T of EVOO over medium-high heat in a saute pan and add onion. When onions start to sweat reduce heat to medium and add kale and cover. In the meantime, warm chili in a small pot covered over low heat. Back to the waffle - heat waffle iron and spray with non stick spray or EVOO and ladle 1/2 c of batter over each waffle eye. Cook for about 3 minutes, batter should yield 6 waffles. While waffles cook, season sauteed kale with salt and pepper, cover and reduce heat to low. In a separate pan add 3-4 T EVOO and fry up an egg per person (in my case it was 3). By the time the eggs are finished so should everything else so to assemble place a waffle on each plate and top with kale, then chili, then the fried egg, top with cheese and a sprinkle of pepper and viola! Brunch is served.

*This might seem like a lot to do but it took me maybe 20 mights to bang all this out. Prepare your ingredients orderly and just relax. Healthy and soulful food should be enjoyable to cook and eat! 


Saturday, June 23, 2012

Black Bean-Sweet Potato-Kale Fiesta

I cannot tell you how overwhelmed I get when people give my family fresh produce. 
Dad brings bags full of squash and zucchini home from work and family friends leave boxes of cucumbers, green beans, and peppers on the front porch.
 Don't get me wrong, I love having fresh, local produce. 
But I HATE seeing food go bad before I can get my hands on it.
So tomorrow my kitchen will be turned into a bakery. Zucchini bread and muffins galore. If anyone is interested in some please just let me know and I will send it your way.

Back to the main subject of this post...   
I make some pretty mean black bean sweet potato enchiladas and that's what the flavors of my lunch reminded me of today. The only difference is I threw in a few ingredients and took a few out so I could make use of the mountain of gifted veggies in our kitchen.

Black Bean-Sweet Potato-Kale Fiesta



- 1 sweet potato, peeled and cubed
- 1/2 c black beans, rinsed and drained
- 2 handfuls kale, roughly chopped
- 1/2 c red onion, chopped (I really like onions)
- 1 small squash, diced
- 1 clove garlic, minced
- 1/2 banana pepper, chopped
- juice of 1/2 a lemon
- 15 grape tomatoes, halved
- 1/4 c loosely packed cilantro 
- 1/2 t smoked paprika
- 3/4 t cumin
- 1/2 t curry powder
- 1/4 t red pepper flakes
- salt and pepper to taste
- 1 t extra virgin olive oil

Place paper towel over bowl of cubed sweet potato and microwave for 4 minutes. Heat oil over medium heat in a decent sized sauce pan. Add garlic and heat until fragrant then add onions and cook until slightly tender. Next, add squash, pepper, and tomatoes. Let cook for ~2 minutes and then toss in black beans, kale, and lemon juice. Cover and let kale steam for ~1 minute before adding sweet potato and spices. Give it a quick stir and garnish with cilantro. Enjoy!


Friday, June 22, 2012

Trail Mix Time

Trail mixes are a great and filling snack, packed with protein from the nuts and antioxidants from the dried fruit. The only thing is pre-packaged mixes can be full of unnecessary chemicals and calories which is why it's always a good idea to make your own mix. It's quick and easy to throw together your very own, personalized trail mix! Here's what's in mine...

1 T raisins
2 t Incan berries
10 raw almonds
3 raw walnuts
2 t dark chocolate chips
1 t white chocolate chips


Wednesday, June 20, 2012

Shoulders and Arms

I try to hit a set muscle group each day for five days out of the week. This type of training is called a blitz system. My blitz week is similar to this:

Monday - legs/abs, Tuesday - shoulders, Wednesday - back/abs, Thursday - arms, Friday - chest/abs

 However, due to my busy schedule lately (and the fact that I haven't been home in over a week) I'm finding it hard to put in my normal workouts each day. 

The solution to my problem was to turn my typical blitz system training week into a split routine system. In a split routine you break your workouts down to either a 4-day split or a 6-day split so they'll look something like this:

4-day split
Monday/Thursday - lower body
Tuesday/Friday - upper body  

6-day split
Monday/Thursday - lower body
Tuesday/Friday - chest, shoulders, triceps
Wednesday/Saturday - back and biceps

Sooo, instead of hitting shoulders on Tuesday and arms on Thursday I did them both in the same day! To conclude this post I shall leave you with my tri-set Shoulders & Arms Workout. Enjoy!

Shoulders & Arms

Tri-Set #1
3x15 Shoulder Press
3x8-10/12-15 Preacher Curl
3x15 Triceps Kickback

Tri-Set #2
3x16 Alternating Front and Lateral Raise
3x20 Alternating Bicep Curl w/ Squeeze
3x15 Skull Crushers

Tri-Set #3
3x15 Upright Rows
3x8-10/12-15 Biceps Curl
3x20 Chair Dips

Tri-Set #4
3x15 Shoulder Fly
3x8-10/12-15 Hammer Curl
3x15 Triceps Extension (each arm)

Stretch to cool down and NEVER forget your recovery protein drink!

Monday, June 18, 2012

Cravings Be Gone!

Almost every day, around the same time, I get an intense craving for sugar.

It's usually late afternoon and immediately following dinner and it's like a 
I'm-gonna-punch-you-in-your-face, need-something-sweet-now type of craving.

These types of cravings occur because your body is tired and it wants energy NOW.

When this type of craving hits your brain is signaling for quick energy and sugar fits the bill perfectly. It's going to spike your blood sugar and then bam - crash.

When you experience these types of cravings try to remember that it's your body's que thats it's time to wind down and get ready for bed. 

These cravings can be hard to ignore but there are plenty of great ways to get past them.

Try the following...

- read
- find a TV show to watch
- call someone 
- paint your nails
- get on Pinterest (stay away from the Food section)
- walk your dog
- anything to occupy yourself 

If that still doesn't work and you find yourself heading towards the pantry or fridge be mindful of your choice. 

Try the following...

- small piece of dark chocolate (one Dove candy)
- hot tea, sweetened with lemon and a teaspoon of sugar
- a serving of fruit
- Hershey's 60 calorie hot chocolate
- half serving of dried fruit
- something under Delightful Desserts

Don't let your intense cravings get in the way of a healthy lifestyle. You're stronger than that!


Saturday, June 16, 2012

Rest Day

Without a rest day all your hard work in the gym will never amount to its potential. 

I know a lot of people who believe intense training is necessary every day of the week. Sometimes even more than once a day. Well, lemme just tell you...

That is not the case!

Your body NEEDS time to recover. Rest days are when your body gets the chance to rebuild itself stronger, leaner, and meaner!

I usually take my rest days on Sunday. It's the day of rest after all! A lot of times I'll take the whole weekend off, too. 

A great goal to set is exercise 4-6 days per week and take those rest days!

On a side note, my cousin is getting married today and I couldn't be more excited! She's such an incredible person and will without a doubt be the most beautiful bride ever! I love you TyTy and wish you and Tim the best!


Wednesday, June 13, 2012


Hydration - that's my mantra. 
I can't tell you how vital it is to keep your body hydrated throughout the day. 

Every single cell in your body needs water. 
Water is required to dissolve nutrients so they can be absorbed in your bloodstream.  
Water serves as a lubricant to your joints and keeps muscles working properly.
Water helps the body transport carbohydrates, vitamins, minerals, and other key nutrients to the cells which in turn produce energy so the body can function properly.

Dehydration can leave you feeling sluggish, tired, and drained.
Thirst is also commonly confused with hunger so next time you think you're hungry try drinking a glass of water and wait at least 10 minutes to see how you feel. 

If you're wondering how much water your body requires take your body weight and half it. So, for example, a 140 pound woman should drink AT LEAST 70 ounces of water daily. That's just around the minimal amount.

Be that person who never leaves the house with out a bottle of water in hand. I am always carrying my camelbak or nalgene - they're literally attached to me. Try drinking a bottle of water before every meal and as soon as you wake up in the morning and see if you don't feel a difference. Better yet go grab a bottle and start chugging now.

Go on, hydrate.

Sunday, June 10, 2012

Lift Weights!

Incorporate strength training in to your workout routines! You won't be sorry.

For all you ladies who believe lifting will cause bulk, think again, it's called definition. Women do not have the testosterone levels, like men, to be able to build extreme muscle mass. 

Furthermore, there are so many incredible benefits that come from weight training. 

1.  You burn calories while you lift but it doesn't stop there. More calories are used to make and maintain muscle than fat - that means the more lean muscle you have the more calories you burn at rest. AT REST. 

2.  Strength training can boost your metabolism by 15%.

3.  Increases HDL (aka good cholesterol) and decreases LDL (aka bad cholesterol).

4.  When you have strong muscles, tendons, and ligaments your body will be less likely to give way under stress and less likely to be injured.

5.  Strength training helps increase bone density which can help prevent back and joint pain and minimize the risk of osteoporosis.

6.  Lifting elevates your levels of endorphins which will make you feel great! Strength training has been shown to be an antidepressant, improve quality of sleep, and reduce stress and anxiety.

7.  Lowers high blood pressure.

8.  When you work your muscles through a full range of motion by lifting weights you're increasing your body's overall flexibility.

9.  Increased muscle strength will help you power through everyday tasks in a breeze. Forget breathing heavy after taking the stairs, those days are over.

10.  Strength training improves your overall quality of life! End of story.

Don't be intimidated by the weight machines or dumbbells at the gym. Be confident. Plug in your iPod and act like you own the place. Challenge yourself by upping the weight every week. Keep a fitness journal and take weekly pictures and measurements so you can see your progress. 

Go out there and do something amazing.


Saturday, June 9, 2012

Spicy Thai

Well, tonight I was craving something spicy and something sweet. Something Thai. Across the street from our condo in Panama City Beach there was a Thai restaurant that I swear I could have eaten at every single night. Thai food perfectly marries sweet and spicy flavors. This recipe is really one for the books and it has a few surprising health benefits.

Cilantro - contains immune boosting properties, has been shown to reduce menstrual cramping, has powerful anti-inflamatory capacities that may help symptoms of arthritis 
Basil - known to have powerful antioxidants that can protect the body from premature aging, common skin issues, and even some types of cancer
Mint - helps relieve nausea and headaches, skin cleanser, and of course aids in oral care

Spicy Thai Shrimp 
(serves 4) 

- 2 lbs shrimp, peeled and deveined
- 1 package rice noodles
- 4 roma tomates, diced
- 3 shallots, thinly sliced
- 1 small red onion, thinly sliced
- 4 scallions, thinly sliced
- 3-5 cloves garlic, minced
- 1 c cilantro, loosely packed
-  1/2 c basil, roughly chopped
- 1/2 c mint, roughly chopped
- 1 T peanut oil or toasted sesame seed oil, divided
for the sauce:
- 4 T fish sauce
- 2 T chili paste
- 3 T brown sugar
- 1 t white sugar
- juice of 3 limes

Whisk all ingredients together for sauce and set aside. Fill pot with hot water and add dry rice noodles, cover and let sit for 10-15 minutes. In a large skillet heat half of oil over medium heat and add garlic, saute for 2-3 minutes. Reserve half a cup of sauce and add the rest to garlic then add shrimp and cook for 2-3 minutes or until shrimp are pink. In another skillet heat the rest of the oil over medium-heat heat and add the onion, shallots, tomatoes, scallions and remaining half cup of sauce. Cook until onions are tender. By now the noodles should be cooked through and ready to drain. Assemble noodles in 4 separate bowls and place onion and tomato mixture on top and then shrimp. Garnish with cilantro, basil, and mint. The herbs are what make this dish so don't leave them out! Enjoy!  

**This is one of those dishes where everything just goes together but not separate so if you tasted the sauce before you added it to anything don't be alarmed. It all works out just amazingly. 

I substituted the rice noodles for romaine and it was just as great! 

Spicy Thai Shrimp Salad 

Mom found this awesome chef's jacket at Unclaimed Baggage so I wore it while I got down in the kitchen. Definitely made me feel like a pro. Who knows, maybe one day I will be! Haha.


Strawberry Crumb-Top Baked Oatmeal

This morning I made breakfast for two. Let me just tell you, you cannot go wrong with baked oatmeal. Add a brown sugar crumb topping and you've hit the nail on the head. Baked oatmeal is an easy way to spice up your typical bowl of oatmeal. Play around with ingredients and toppings to make it your own.

Strawberry Crumb-Top Baked Oatmeal
(serves 2)

- 1 1/2 c quick oats
- 1/4 t baking soda
- 1/2 t cinnamon 
- 1 T sugar or stevia
- 1 t vanilla extract
- 1/2 c milk (soy, almond, skim)
- 1 egg (whole or white only)
- 1/2 - 1 c strawberries, sliced
for topping:
- 1 T butter, diced
- 2 T brown sugar
- 1 T flour 

Preheat oven to 350 F and spray a ramekin with a non-stick spray. Mix dry ingredients and then add wet mixing until combined. For the topping, combine ingredients together using hands until a sandy crumb texture forms. Add oats to ramekin and sprinkle crumb-top mix on top. Bake for 15-20 minutes or until set. Enjoy!


Thursday, June 7, 2012

Grilled Summer Dinner

Last night I was excited to cook some of the veggies I bought at the Farmers Market so I threw together a nice little dinner for myself and Stephen. I busted out the stove top grill for the sake of summer time and everything turned out pretty well - clean plates are usually a good indicator of that.

Grilled Summer Dinner
(serves 2)

I made a spice mix that I used to season everything. It's always fun to play around with spices. Sometimes I get a little too carried away and other times I strike gold. 

- 1 bunch broccolini (grilled asparagus would be great too)
- 2 summer squash
- 2 thick slices sweet onion
- 2 (4-6 oz) salmon filets, skin on
- 1 T extra virgin olive oil
for the spice mix:
- 1 t smoked paprika
- 1 t chili powder
- 1/2 t cumin
- 1/4 t ground mustard
- pinch cayenne  

Heat the grill to medium-high heat and brush with olive oil. Brush squash with olive oil and season with spice mix and put on grill first, cooking for about 5 minutes each side. Next treat onion and broccolini same as squash and add to grill. They should cook a little less than the squash. Finally oil and season fish and add to grill. Cook 2-3 minutes each side, flipping only once. Enjoy!

Farmers Market

One of the best things about summer, no doubt, is the Farmers Market. Not only is it relaxing to browse through all the fresh produce and talk with the local farmers but it also saves money! I spent less than $20 on produce that will last me weeks. I froze some of the berries on a sheet pan and then put them into ziplock bags back in the freezer to store. Also I plan on making pickles with the cucumbers. Everything always tastes better in season and the Farmers Market is the best way to get just that.

Wednesday, June 6, 2012

The Perfect Snack

Here it is - the perfect snack. At least it is for me. Apples keep me feeling full along with a small handful of raw almonds (10 to be exact). I always pair my fruits with either a hand full of nuts, a small piece of cheese, or some Greek yogurt. 

Tuesday, June 5, 2012

Dijon Tofu Dinner

Today, I got to do some luxury grocery shopping at Earthfare and as I was looking for banana pepper slices to add to my salads I came across a dijon vinaigrette dressing and decided I'd give it a try. However, I really wasn't feeling salad for dinner so I used my new dijon vinaigrette a little differently...  

When most people hear the word "tofu" they immediately think gross. Tofu is not gross people! It tastes amazing when prepared correctly and is a great low-cal source of protein with 9 grams for 80 calories. You can have tofu many different ways, in stir-fry, in an omelette, or by itself. Branch out, try new things, experiment with something other than chicken. Promise you won't regret doing so.

Also, I just wanted to say that this dinner literally requires 5 ingredients and virtually no time! Not to mention it's healthy and flavorful! So why wouldn't you give it a try?

Baked Dijon Tofu    

- 1 serving extra firm tofu
- 1/2 t extra virgin olive oil
- 1/2 T dijon vinaigrette dressing or dijon mustard

Preheat oven to 350 F. Heat oil over medium heat and add tofu. Lightly sear on each side for 2-3 minutes then transfer tofu to baking sheet and spread dijon dressing or mustard on top and bake for 5-7 minutes or until done. Enjoy!

After the tofu I wasn't finished with my dressing just yet. As a side to my delicious tofu I had sauteed dijon spinach! Yum!

Sauteed Dijon Spinach

- 3 c baby spinach
- 1/4 c sliced red onion
- 1 T dijon vinaigrette or dijon mustard

Add all ingredients to a sauteed pan and cook over medium heat until spinach is wilted and onions are soft. Enjoy!


Monday, June 4, 2012

Cucumber Salad

One of my favorite things to order at Japanese restaurants is cucumber salad. I've always loved cucumbers, even when I was a little girl, and they are never out of stock in my fridge so I figured if I love cucumber salads so much why not make one? And so I did.

Cucumber Salad
- 1 english cucumber, sliced
- 1/3 c rice vinegar
- 1 T sesame seeds
- 1 T sugar
- 1 t sesame seed oil
- 3/4 t salt
- 1/4 t dried dill weed
- 1/4 t crushed red pepper

Slice cucumber using a mandolin and add all ingredients. Marinate for at least one hour before serving. Enjoy!

Sunday, June 3, 2012

Staying Fit On Vacation

I just got home from my senior trip - one week in Panama City Beach with all of my closest friends.

At first, when the term "senior trip" came to mind all I could think of was booze, hang-overs, and fourth meals and the thought of that just made me cringe. Now, to some of the people who go on senior trip the thought of all of those things might get them all excited. Those people are crazy stupid and I sure as heck am not one of them.

So thankfully I found ways to get around all of the negative aspects of this trip that I had been dreading coming encounter with.

These little tips apply to any kind of vacation because frankly if there is a will to be healthy then there is a way to be healthy. Healthy is happy, add a vacation to the mix and it's pure bliss.

While on vacation you might think..."There's no where I can get a good workout in". Wrong.
  • More than likely whenever you're lodging on vacation will have a stair case. Run or walk your hotel's (or in my case condo's) stair case for at least half an hour.
  • If your vacation involves a beach then use the sand to your advantage. Running on sand creates resistance which creates an awesome butt kicking, leg burning workout. Run up and down the beach for at least half an hour.
  • I don't care where you are may it be the mountains, lakes, beach, or snow there is always a place for a HIIT! Pick out a few cardio exercises (jumping jacks, jump squats, mountain climbers, burpees, jumping rope, etc...) and perform them for 30 seconds to one minute at an intense pace and then rest for 1-2 minutes. Repeat for at least 20 minutes.
While on vacation you might think..."There aren't going to be any healthy meal options if I can't cook my own food". Wrong.
  • If you're going to be gone for a while then go grocery shopping! Stock the condo or hotel fridge with quick and easy meal options. First thing I did was buy Greek yogurt, granola, and seasonal fruit to guarantee I had a healthy breakfast every morning.
  • You can usually always find something healthy hidden somewhere on even the worst of the worst menus. Look for grilled or blackened protein, complex carbohydrates (sweet potato,  quinoa, brown/wild rice, etc...), and any kind of vegetable. 
  •  You can say yes to desserts! Share a dessert or an appetizer with the group you're with that way you can still enjoy the food without over indulging.
While on vacation you might think..."I'm not going to be able to have fun while still trying to eat healthy and exercise". Wrong.
  • Exercise doesn't have to be confined to the gym. Vacationing offers so many great opportunities for fun activities such as skiing, snow boarding, beach volley ball, hiking, swimming, deep sea fishing, even just walking to shops or restaurants!
  • Rest days are just as important as all the other hard working days. Take a day to just enjoy whatever your vacation surroundings may be.
  • Research and register for races and other fun, active events that might be going on where you'll be staying. 
If anything, while on vacation always remember to:
  • Stay hydrated! Drink lots and lots of water!
  • Keep your focus by writing things down in a fitness journal!
  • Have fun and enjoy yourself!
I'm very happy to say I had a wonderful time on my senior trip with an amazing group of people. It might not have been easy waking up before everyone else to go for a run or to pass on booze and fried food at times but in the end nothing took away from the great experience I had. Love you guys!

On a side note, tomorrow I am officially beginning my online course for becoming a certified personal trainer through AFFA. Can't wait!