I can't believe I lost 2kg in 3 weeks

From traveling through the USA of all places!

Before I headed to the US for work, I was on track with my nutrition.

I had my meals planned out throughout the day. I was on autopilot with my prep and food.

Knowing what we know about food in the US - large sizes, highly processed - I was expecting the worse. I was certain I'd gain weight from this trip. I accepted this outcome.

I accepted it - because although I have my day to day routine, holidays and new cultural experiences are rare and I really want to experience life. Not live with major restrictions.

I strive to have balance in life. Where I can stay fit, strive to hit my fitness goals but also enjoy myself here and there.

You've heard of the 80/20 rule, I'm sure. It's eating well 80% of the time and enjoying yourself 20%. It's what I employ across most aspects of my life and definitely when it comes to travel and food.

I even had a break from training for 2 weeks.

I ate beignets and seafood boils in New Orleans, I had deep fried chicken in Nashville and I had Cuban pulled pork and seafood pastas in Miami.

But I also had tuna and rice cakes, oats and protein powder I carried with me from Australia...and some days I just didn't eat enough at all!

The sizes were surprisingly not that large (but kept me full for a while) and the cost (with the Aussie dollar being so weak) made each meal an average of $50! That was hard to swallow hah!

Nonetheless, I came home, jumped on the scale...at 2kg less than when I left!

The reason I was able to maintain (and in this case drop) weight when I travel, is due to the knowledge I have around nutrition, the choices I made to balance the meals while overseas and the muscle that I've built over years...

...over a decade even!

I've seen clients go through big transformations focusing on weight and fat loss but then put it all back on again because they failed to maintain or grow what is required to sustain long term change - more muscle.

You'll have much more leverage with muscle mass.

If you:

1. Are still going through your fat loss phase - build muscle to improve metabolism
2. Have completed your fat loss phase - focus on reverse dieting out and building more muscle
3. In cruising maintenance mode - don't start to neglect protein and muscle building because you'll need to do the same if not more than in your fat loss phase

If you need help with a strength training program, I've put together an 8-week training program (delivered via my app) which can help you get back on track or focus your training for muscle and strength gain.

It is an extremely affordable way to work with me and you will have direct DM access to me via the app to share recorded exercise videos and I will provide form feedback.

It's like having a personal trainer in your pocket.

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Suitable for all fitness levels, with alternative exercises if you can't access the correct equipment or are training from home.

See you next time,

Tia