Atlantic Ave Magazine - June 2019

health & beauty | body beautiful
By ashley sica-de souza
6 Tips To Avoid A Summer Setback
A client just recently asked me what to do about her upcoming
summer trip to Paris with her daughter; she was nervous
about losing all the gains she recently made, worried about
not exercising, worried about eating too much. My answer was
exactly this, “Go enjoy yourself, drink the wine, eat the bread.”
Trips like that don’t happen often, just enjoy and get back on
track as soon as you’re home!” She told me I was no help. But
this is the way I do things. Life is too short to be in Paris (or
wherever) and stress about eating the croissant. I’m a firm believer
that if you make your health and fitness a true lifestyle a week or 2
here and there shouldn’t do too much damage. You should be able
to relax and enjoy yourself. However, I do understand that some
people really do want to try stay on track while on vacation and are
truly fearful of falling too far off track. So here are my 6 tips to help
lessen the summer setback.
1. Intermittent Fast
I do this on the daily and even on vacation (unless a breakfast just
looks way too good to pass up). I swear keeping up with this seems
to be super helpful in lessening weight gain and makes it easier to get
back on track when I get home. If you’re unfamiliar with Intermittent
Fasting I highly recommend researching the benefits.
2. Sweat Equity
Try getting in a quick workout first thing in the morning. It doesn’t
have to be long or complicated just
something to get your heart rate up
and make you break a sweat. This
will make you feel like you at least
“did something” and in turn it could
have a positive impact on your eating
choices. Be sure to get it done before
starting your day because willpower
will lessen and your choice between
a cocktail or a workout won’t even be
a difficult one. On vacation the cocktail
always wins, trust me!
3. Sip Smart
Drink water and chose your cocktails wisely. Water
will keep your body hydrated and will help flush out
those extra toxins and sodium. If you become dehydrated,
you won’t burn fat efficiently. Be wary of tropical
vacation cocktails! Did you know that it would take a
45-minute cardio session to burn off the calories in a
60 | june 2019 | www.AtlanticAveMagazine.com
margarita? Yikes! You can just imagine what it would be to burn off
a Pina Colada. Choose vodka and low calorie mixers (such as club
soda) with fresh squeezed fruit.
4. Be Swap Savvy
Simply swapping out a creamy sauce or substituting a rich sauce
with marinara can significantly reduce calories in a meal. Ordering
a dish with a different cooking method than what’s advertised on
the menu - grilled instead of sautéed in butter or oil, for example
can also cut calories tremendously. And of course, always go for the
baked and grilled dishes in lieu of fried foods. Most restaurants will
usually be accommodating, you just have to ask. And don’t be afraid
to ask and be “that person!” If you’re visiting family and the thought
of saying no to Grandma just doesn’t sit well, then keep the principal
of moderation in mind.
5. Pack Snacks
This is an easy one. Take healthy snacks to eat poolside or while
sightseeing. You can always make a quick stop at a grocery store too,
if you forget to bring with you. Nuts, apples, hardboiled eggs,
berries are all easy to transport and throw in your bag.
This will also help you make better eating choices, since
you won’t be “ravenously starving” at your next meal.
We have all been there!
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6. Get Back On The Train
This is my best advice. Do not let your “vacation”
linger over to when you’re back home. Get back on
your food prep and get back to the gym. This is the
biggest mistake most of us make – staying in vacation
mode long after the vacation is over. This
is when things spiral out of control. Just don’t let
that happen. Enjoy your vacation and get back on
that train stat!
Ashley Sica Fitness
Transformation Studio
7400 N. Federal Highway
Boca Raton, FL 33487
561-445-7445
Ashleysica@gmail.com