Thought this might be a good one since I am on vacation right now;-)
How simple is it to keep on diet while on vacation? Pretty darn hard…right? Not really…sure you will be heading off on diet tangents and eating food that will not help you to reach your ultimate goals…but HEY, you are on vacation, right? Yea, but that does not mean that every meal needs to be ‘off the hook.’
Enjoy yourself, but try to make the right choices too. Does that sound familiar? I’ve said it before and I will say it again…you can stay close and it will help.
You do not need the extra butter, chicken sandwiches instead of burgers, water instead of wine (those of you who know me are laughing your a#@ off right now;-), diet soda instead of milk shake, and just dump the fries and have the salad.
Most important: do not let yourself get real hungry! That will cost you the game because you will want the works and everything…your intelligence goes out the window.
Have a good vacation, have fun, eat well, and keep some focus…you will do fine. AND when you get home, get your butt into the gym and hit the diet program hard…you will still need it;-)
Enjoy!
Brett
Normally I like to shop at what would be called ‘higher end’ markets. So I pay a bit more…or a bunch more! I also do not like bargain shopping, but rather to get all my food and get the hell out of the store! I also know what I like and the meat and fish section is important to me. I like organic chicken, very fresh fish, and BIG THICK STEAKS…and I am willing to pay more for that.
So where does the title fit in here? Well you can find some screamin deals at the local Mexican Markets! These prices will actually make you sick with what you are being charged at Safeway, not to mention the ‘higher end’ markets. Things like 10 limes for a dollar, 5 lemons for a dollar, great varieties of fruits and veggies at great prices…just to name a few. ALSO they tend to have great beef, pork, and chicken already marinated in a great spicy sauce…al la Carne Asada. Love it!
Now I won’t go to the markets all the time, but when I do…great food. Might not want the beef and pork all the time, but the chicken tends to be good and skinless (though it is usually thigh meat which is higher in fat). Sure makes a good and quick meal.
Enjoy!
Brett
So the other day I went to Safeway (I don’t really like that place, but it was close) and got a package of shrimp…the party tray kind with the cocktail sauce in the center. Well I figured that it would make a good snack for me one day during the week.
So I opened it up after it thawed and…WOW, was that some crappy tasting cocktail sauce! So here is what I whipped up real quick to replace that crud:
Cat-sup
Few dashed of Hot Chili Powder and Chipotle Powder
Pepper
Salt
Dash of Mustard Powder
Horseradish to your taste (use a bunch)
Few Drops Worsherstershirershireshuresire Sauce 
Try this or your own variation…but be careful, I ate all the shrimp!
Enjoy!
Brett
Wow, 530AM boot camp can be tough! It sounds like some of my clients have a challenge doing it too…especially after watching the late crew try to sneak in today;-)
So how do you do it? What a question! First off I try to go to bed early…what a challenge right there! I have found that a combination of things help me to relax and go to sleep (after the first couple days of camp…because I don’t sleep those nights with any medication or otherwise). A simple aspirin can relax the body by thinning the blood down and make it easy to fall asleep…with no morning after problems. Melatonin is a plus. A capsule of L-Tryptophan can have the ‘turkey’ effect…you know how turkey makes you tired??? Well it is not the bird, but the higher levels of L-Tryptophan in the bird. A capsule of Magnesium has been known to be a descent muscle relaxer and can help. Now you should consult your medical provider or health professional before going out and doing all this stuff, but there are nights where I take all this stuff!
Now the actual getting up at 0-Dark-Thirty! Don’t worry about it and cause stress to keep you up! Set your alarm at a solid level that WILL wake you. Confirm that the clock is set with the proper time: AM/PM. Confirm the clock is set for the proper wake-up time in the AM. Re-check both of these every night. Then set your backup alarm! Set an alarm on your cell phone to go off a few minutes after the main alarm…if it goes off, you will hit the ceiling! Another thing I like to have is my CD alarm clock so that I can wake to music that is nice in the morning. If I wake to the early morning guys on the radio….someone will die;-)
Next step: COFFEE!!!!! You do what you have to do, but II head straight for the espresso machine and fire up a pair of double shots!
Bottom line: relax, do your pre-bed time ritual with the alarm and whatever else, and sleep! Then get your butt out of bed on schedule and go workout! Don’t burn time in bed because it will not help you out, just stress you out when you arrive at Boot Camp late and have to do push-ups!
Have a great workout where ever you exercise and try to sleep well;-)
Your Personal Trainer,
Brett A. Riesenhuber
OK, so you did what I said in the last post….or you did not…AND you got injured! Now what?
Keep it simple:
1. Consider checking in with your medical professional: Doctor, Chiropractor.
2. R.I.C.E.:
-Rest the injury
-Ice the injury – 20 minutes on, 20 off, 20 on….I like to just grab a package of frozen peas out of the freezer.
-Compress – Yes, the ACE bandages can help
-Elevate – Lifting the injury above the heart helps to keep the blood from swelling the area.
3. Figure out what you did to get hurt in the first place and learn from your mistakes.
4. Anti-Inflammatory Pills are something to consider: Consult your doctor about this.
That is about it. Just don’t do anything that aggravates the injury so that it can heal. I kept this post simple so that you know what to do and don’t over think it. Have solid equipment and instruction, and do your best to be ready for exercise and you can limit injury.
Enjoy and go exercise!
Brett A. Riesenhuber
©2007 Prime Physique, LLC.
