Read This Before You Go On Vacation:

What you do all the time matters more than what you do some of the time.

Let me know if this sounds familiar to you:

You’d been eating well and moving your body consistently for weeks and you were feeling great. Then came a weekend getaway: dinners out, infinite drinks, and zero workouts. By the time you got home, it felt like you had fully unraveled all the progress you had made.

But is it actually true? Is it actually possible to undo a month's worth of progress with one reckless weekend?

The short answer: no.

Now let's break it down. We know that...

• One weight lifting session won’t make you strong.

• One run won't make you fast.

• One salad won’t make you lean.

Which also means that...

• One missed workout won’t deflate your muscles.

• One indulgent meal won't make you fat.

• One bad day won't define you… unless you let it.

What you do every once in a while doesn't actually move the needle that much.

It's what you do most of the time that makes the biggest impact.

Which is why building strong habits and a healthy lifestyle will get you 90% to where you want to go.

So when we talk about making progress, what we don't mean is how hard you can go for a week. Or how long you can deprive yourself of dessert. Or how many hours you can fast for.

What we do mean is how you've shifted the way you react when you are tired, busy and stressed.

How you've adjusted your unconscious behaviors so you make better choices on autopilot.

How you've changed your mindset around taking care of yourself, even when no one is watching.

Because this is what builds the baseline.

And when the baseline is strong, you'll be able to listen to your body, and trust your intuition.

And, enjoy a weekend getaway without a worry in the world.

ACTION ITEM

The 80/20 rule can be a great starting point to help us build a healthy balance of discipline and enjoyment.

We've all heard about the 80/20 rule, but what does that actually look like when we incorporate it into a week?

• Eating healthy meals (high protein, fiber rich, balanced meals from whole food sources) 17 out of 21 meals of the week.

• Staying active (through workouts, activities, or a daily step goal) 6 out of 7 days of the week.

• Preparing for your day (meal prepping, scheduling your workouts, or setting up your environment) 6 out of 7 days of the week.

• Prioritizing sleep and recovery 6 out of 7 days of the week.

Which leaves room each week for:

• 4 fun and indulgent meals.

• 1 day to be as lazy as we want.

• 1 day to make spontaneous decisions.

• 1 day of staying up later, and/or sleeping in later than normal.