August 14, 2024 • 13 mins
In this video, I discuss the most important question to ask yourself before you go on vacation…
What is the desired outcome or intention for this trip?
You have 3 options… and I go in depth explaining all three so you can have a successful trip every single time!
So, if you have a vacation coming up but don’t want your results to suffer, this video is for you!
In This Video I Cover:
00:00 - You deserve to travel but…
00:49 - My goal for this video
02:00 - Set the intention (desired outcome)
03:56 - Option #1
05:28 - Option #2
09:25 - Option #3
11:22 - The biggest take away
13:02 - Thanks for watching!
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P.S. If you’d like my help with mapping out your path to success on your fitness journey, click here to book a FREE strategy session 1-on-1 with me:
https://calendly.com/tntcoaching/strategysession
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https://www.instagram.com/ty.lerstuder
Also, if you’d like to see what others say about working with us check us out on Yelp:
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Lastly, to find out more about TNT coaching, what we offer, and how we can help, check out our website:
https://betaughtnottold.com
BONUS - CHECK OUT OUR FREE GUIDES:
https://betaughtnottold.com/free-guides
Hope you found this helpful!
Much love,
Coach Tyler🤍
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Summertime is finally here, and I know that usually
means one thing that most people, just like you, are probably
going to be traveling thissummer, just like most of my
clients.
This is when most people tendto take time off work to go
travel and explore the world,and I think that is amazing and
(00:22):
absolutely needed.
We work so hard throughout theyear so we can go on these
vacations, so we can save up ourmoney.
Take our family, our loved ones, the people around us, on these
amazing trips.
But the one thing I know isthat, more often than not,
people come back from thesevacations feeling like shit.
They're upset with the thingsthey ate, they're upset with how
(00:46):
they look in the mirror,they're upset when they step on
the scale.
And so my one goal with today'svideo is to make sure that that
is not you, so that when you goon this vacation and you return
, you're not upset with thosethings, you're not upset with
how you feel, you're not upsetwith how you look, you're not
upset with what happens when youstep on the scale.
(01:06):
And so, more than anything, Iwant you to make sure that you
set the right intention for thetrip that you're going on, and
the main reason I wanted toshare this with you today is
because this is what I used tostay on track for the past six
weekends.
Because for the past sixweekends I've been out of town,
(01:28):
traveling for a friend'sbachelorette party, going to a
music festival, seeing my family, going home for Mother's Day,
going on a little vacation.
So you can see, I've done abunch of different things over
the past six weeks.
I haven't even had a weekendhome yet.
I accomplished my one goal,which was to come back feeling
just as good as when I left.
(01:50):
That was my goal, and the moreimportant thing is that I want
you to set your goal.
I want you to set yourintention for going on these
trips.
So the first thing, I want youto ask yourself what is the
desired outcome of this vacation.
Do you want to just have fun?
(02:11):
Do you want to stay on trackwith your goals?
Do you kind of want to mix yourboth?
Do you want to just maintainwhere you're at right now, or do
you just want to make the mostof it and focus on being
extremely present and focus onthe people around you?
None of those things are bad,wrong or anything like that.
(02:33):
The most important aspect ismaking sure that there is zero
guilt associated with thedecision that you make.
So if you want to go on thistrip and have complete freedom,
do eat and do whatever you want,that is totally fine.
If you want to go on this tripand stay perfectly dialed in and
(02:55):
stay exactly on track, doingthe exact things you were doing
while you were home in terms ofyour eating, your exercise, your
workouts, that's also fine.
Or if you kind of want to fallsomewhere in the middle and kind
of maintain your eating, yourexercise, your workouts, that's
also fine.
Or if you kind of want to fallsomewhere in the middle and kind
of maintain your results andalso have some freedom and some
flexibility which, by the way,if you're doing your fitness
journey right, you shouldalready have that flexibility
(03:16):
and freedom, but that's a topicfor a whole other video.
My point is is that you need toset your intention.
You need to make sure, whateverchoice you make, there is zero
guilt associated with thedecision that you're making to
enjoy or to have the balance onyour trip.
So once you decide what yourgoal is for a vacation, what
(03:38):
your intended desire, your idealoutcome is from this vacation,
then you can figure out how toplan and take action on the
things that you are going to do.
So, for example, let's diveinto each of the three I
mentioned and then I can giveyou tips and advice on each of
those.
So for the first example, whereyou just want to go, enjoy and
(04:00):
be present and have the mostamazing time, well, I want to
prepare you.
More than likely you will comeback bloated and inflamed, and
that's okay.
It will go away in a few days.
Don't stress out about it.
Just know one thing you shouldnot step on the scale when you
get back.
Give yourself at least a week,maybe even two weeks, before you
(04:21):
step on the scale again, foryour body weight to normalize
and get back to where you were,because you're probably going to
be a little inflamed fromeating foods that you don't
normally do.
And so, while you're on thatvacation, what I suggest and
what I want you to make theutmost priority is being
extremely present.
Whether you're with your wife,your kids, a family member or
(04:43):
even alone, I want you to beextremely present.
That means put your damn phonedown, be present in the moment.
Focus on the people around you,enjoy and soak in the
atmosphere, focus on having deep, amazing conversations, focus
on living in the moment.
(05:03):
Stop being on your phone, ifthat is your goal, because I
guarantee you you're going toenjoy that trip a lot more.
Sure, you may not have as manypictures, but I'll bet you those
memories will be way moreimportant than any other picture
you could possibly take whileyou're there.
In my opinion, that's howyou're going to have the most
enjoyable trip possible If yourgoal is to simply enjoy.
(05:28):
Moving on to the second option,which is completely staying on
track.
Staying on track Now.
Over these past six weeks of myown trips, there were some where
I was just like I justmentioned completely free and
enjoyed.
When I was with my friends forhis bachelor party, I was not
worried about getting my proteinin, I was not worried about
(05:49):
getting a workout in.
I do care about moving my body,so I did try to move around,
get some steps in, but I wasn'ttracking anything.
I just wanted to have a goodtime and have a fantastic
celebration for my friend who'sabout to get married to the
woman of his dreams.
I'm so excited for him and,more than anything, I wanted to
(06:10):
be present and to enjoy it.
You know it's funny, I cameback with like three pictures
from that whole trip.
But, more importantly, I cameback with tons of amazing
memories and stories I will knowand have and be able to share
for a lifetime.
Now, on the flip side, I justwent on a trip to Indiana.
When I was in Indiana, numberone was going to a client's
(06:33):
wedding, which, by the way, Iate the food that was there.
That was the option.
But I also was staying at afriend's wedding which, by the
way, I ate the food that wasthere.
That was the option.
But I also was staying at afriend's house, so one I could
film a podcast, which, by theway, is going to be amazing.
I'm so excited to share withyou guys.
But on top of that, I stayed athis house.
He opened up his house and hiskitchen and his fridge and gave
me pretty much access toanything I wanted.
(06:54):
And what was beautiful aboutthat is I was able to cook some
meals, I was able to go on walks, I was able to get some work
done, I was able to essentiallystay in my normal routine, and
so I was able to plan for thatbecause I knew I was gonna be
staying there and, by the way,my friend Jared's like probably
the most amazing host whosehouse I've ever stayed at, and
(07:18):
he was just so open to allowingme to do whatever in his house
really, and so that was made itsuper easy for me to hit my
protein goals, for me to moveand be consistent.
We didn't end up going to thegym, although we were supposed
to, but it's all good, it justdidn't work out.
But, more importantly, that wasthe plan intention for that
trip and I followed through andI came back feeling and looking
(07:39):
exactly the same as how I left.
That was my goal and Iaccomplished my goal.
So, to be very honest, I thinkit really depends on how serious
or how tuned into your goalsyou really are.
But in most cases, I don'tsuggest you stay completely on
track on a vacation because itreally takes away from the
(08:00):
enjoyment and the opportunitiesyou have while on vacation.
If you're so worried about oneweek off, you're really not in
the right place to be on a diet.
So just a little side note ifyou are on a journey and you
really want to stay on track fora trip.
I do have one thing I want toshare with you.
They did this study where theytook two groups of people and
(08:22):
one group of people.
They had work out for 16 weeksstraight with no breaks.
The other group of people theyhad them work out for three
weeks on and took one week off.
Three weeks on, take one weekoff.
And the reason I'm telling youabout this study is because
there was something reallyfascinating they figured out at
the end the group that took oneweek off every three weeks and
(08:43):
the group that worked out for 16weeks straight both saw the
same results in terms ofstrength and muscle building.
And the reason I'm sharing thatwith you is so you understand
that taking one week off the gymis not going to ruin your
progress, is not going to hinderyour results.
What's going to take a big tollon your results is if you eat
(09:04):
like an asshole every day.
So really staying on trackdoesn't have to look like
working out every day.
If you just focus on movingyour body, you focus on eating a
decent amount of protein andenjoying some great quality and
great tasting food, you're goingto come back perfectly fine,
(09:25):
which ties nicely into the thirdone, which is, I think, what
most people should do, which,again, is going to look a little
different depending on yourgoals and what you're working
towards right now.
Like if you're on a strict fatloss diet and you're really
focused on the caloric deficitbut you also have a really slow
metabolism because you're doingit the wrong way.
(09:46):
Well, probably not ideal.
On the flip side, this is reallywhat I teach my clients,
because we focus on speeding uptheir metabolisms, preparing
them for fat loss, getting themin a really good place to have
flexibility and freedom so thatwhen they're home, they already
have the ability to enjoy theirlife.
They already have the abilityto enjoy the foods they love.
(10:08):
When they go on vacation, it'sjust a little exaggerated and
they're just not working out asconsistently, but the one thing
they're consistently doing isgetting movement.
Typically on vacation, we liketo move more.
I mean, I don't know about youguys, but when I'm on vacations,
I like to go see new things.
I like to get out of the hoteland go explore.
That's what you should be doing, in my opinion.
(10:31):
And ultimately, if you don'thave the freedom to order
certain things off the menubecause you're afraid of how
you're going to look after youget back from your vacation,
well, that sounds like a shittylife to live.
You should be able to enjoy andorder the foods that you really
want Always not just onvacation, but if you do go on a
vacation and you want to makesure that you're finding this
(10:55):
balance of enjoyment and stayingon track, just the one tip I
give to clients is just hey, tryto order at least one thing off
the menu that's high in proteinand, aside from that, eat the
damn food that you enjoy.
If you want the pasta, go forit, and if you want the dessert,
get that too.
Oh, you also want theappetizers.
By all means, you should beable to do those things, but you
(11:17):
also should be able to do thosethings already if you're doing
it the right way.
So my point with this wholevideo is to help you understand
that if you're doing things theright way, you should be able to
sustain that very easily on avacation.
If you're following someextremely restrictive diet and
(11:37):
doing tons of cardio and maybeworking out here and there, but
mostly just doing cardio, you'reprobably not in a good place to
sustain results, and you'realso probably not in a good
place to have an enjoyablevacation that you can come back
feeling great from.
It's a sad truth and it'ssomething that I've seen too
often.
In fact, I've had a few clientscome back from vacations like
(12:00):
that and end up signing up withme just so they can tell me how
shitty they felt coming backfrom their vacation.
And it always amazes me when mycurrent clients come back from
vacation like wow, I stepped onthe scale and I thought I was
going to be up like 10 pounds,like no, like that's what we
worked the last six months toprepare for, so you can go on
(12:22):
your trip and feel great, havethe freedoms you desire, and
come back feeling and lookingexactly the same.
We literally worked the lastsix months for that Isn't that
great.
So my point is, if you're doingthings the right way, going on
vacation shouldn't be stressful,and so the one thing I want you
to make sure is that when youdo go on a trip, just make sure
you set the intention for thedesired outcome of this trip,
(12:44):
and if you're very clear aboutwhat you intend to accomplish
and achieve or see on thisvacation, you'll come back
feeling guilt free, you'll comeback feeling satisfied and
you'll be able to get right backinto your routine you had
before leaving for this trip.
Last but not least, thank youso much for taking the time to
(13:06):
listen to this video today.
I appreciate you taking thetime to do so, and if you ever
have any questions, please feelfree to reach out to me on
Instagram.
I'm you taking the time to doso and if you ever have any
questions, please feel free toreach out to me on Instagram.
I'm always open to answeringany questions you may have and,
aside from that, I'll catch youon the next one.
Peace.
Summertime is finally here, and I know that usually
means one thing that most people, just like you, are probably
going to be traveling thissummer, just like most of my
clients.
This is when most people tendto take time off work to go
travel and explore the world,and I think that is amazing and
(00:22):
absolutely needed.
We work so hard throughout theyear so we can go on these
vacations, so we can save up ourmoney.
Take our family, our loved ones, the people around us, on these
amazing trips.
But the one thing I know isthat, more often than not,
people come back from thesevacations feeling like shit.
They're upset with the thingsthey ate, they're upset with how
(00:46):
they look in the mirror,they're upset when they step on
the scale.
And so my one goal with today'svideo is to make sure that that
is not you, so that when you goon this vacation and you return
, you're not upset with thosethings, you're not upset with
how you feel, you're not upsetwith how you look, you're not
upset with what happens when youstep on the scale.
(01:06):
And so, more than anything, Iwant you to make sure that you
set the right intention for thetrip that you're going on, and
the main reason I wanted toshare this with you today is
because this is what I used tostay on track for the past six
weekends.
Because for the past sixweekends I've been out of town,
(01:28):
traveling for a friend'sbachelorette party, going to a
music festival, seeing my family, going home for Mother's Day,
going on a little vacation.
So you can see, I've done abunch of different things over
the past six weeks.
I haven't even had a weekendhome yet.
I accomplished my one goal,which was to come back feeling
just as good as when I left.
(01:50):
That was my goal, and the moreimportant thing is that I want
you to set your goal.
I want you to set yourintention for going on these
trips.
So the first thing, I want youto ask yourself what is the
desired outcome of this vacation.
Do you want to just have fun?
(02:11):
Do you want to stay on trackwith your goals?
Do you kind of want to mix yourboth?
Do you want to just maintainwhere you're at right now, or do
you just want to make the mostof it and focus on being
extremely present and focus onthe people around you?
None of those things are bad,wrong or anything like that.
(02:33):
The most important aspect ismaking sure that there is zero
guilt associated with thedecision that you make.
So if you want to go on thistrip and have complete freedom,
do eat and do whatever you want,that is totally fine.
If you want to go on this tripand stay perfectly dialed in and
(02:55):
stay exactly on track, doingthe exact things you were doing
while you were home in terms ofyour eating, your exercise, your
workouts, that's also fine.
Or if you kind of want to fallsomewhere in the middle and kind
of maintain your eating, yourexercise, your workouts, that's
also fine.
Or if you kind of want to fallsomewhere in the middle and kind
of maintain your results andalso have some freedom and some
flexibility which, by the way,if you're doing your fitness
journey right, you shouldalready have that flexibility
(03:16):
and freedom, but that's a topicfor a whole other video.
My point is is that you need toset your intention.
You need to make sure, whateverchoice you make, there is zero
guilt associated with thedecision that you're making to
enjoy or to have the balance onyour trip.
So once you decide what yourgoal is for a vacation, what
(03:38):
your intended desire, your idealoutcome is from this vacation,
then you can figure out how toplan and take action on the
things that you are going to do.
So, for example, let's diveinto each of the three I
mentioned and then I can giveyou tips and advice on each of
those.
So for the first example, whereyou just want to go, enjoy and
(04:00):
be present and have the mostamazing time, well, I want to
prepare you.
More than likely you will comeback bloated and inflamed, and
that's okay.
It will go away in a few days.
Don't stress out about it.
Just know one thing you shouldnot step on the scale when you
get back.
Give yourself at least a week,maybe even two weeks, before you
(04:21):
step on the scale again, foryour body weight to normalize
and get back to where you were,because you're probably going to
be a little inflamed fromeating foods that you don't
normally do.
And so, while you're on thatvacation, what I suggest and
what I want you to make theutmost priority is being
extremely present.
Whether you're with your wife,your kids, a family member or
(04:43):
even alone, I want you to beextremely present.
That means put your damn phonedown, be present in the moment.
Focus on the people around you,enjoy and soak in the
atmosphere, focus on having deep, amazing conversations, focus
on living in the moment.
(05:03):
Stop being on your phone, ifthat is your goal, because I
guarantee you you're going toenjoy that trip a lot more.
Sure, you may not have as manypictures, but I'll bet you those
memories will be way moreimportant than any other picture
you could possibly take whileyou're there.
In my opinion, that's howyou're going to have the most
enjoyable trip possible If yourgoal is to simply enjoy.
(05:28):
Moving on to the second option,which is completely staying on
track.
Staying on track Now.
Over these past six weeks of myown trips, there were some where
I was just like I justmentioned completely free and
enjoyed.
When I was with my friends forhis bachelor party, I was not
worried about getting my proteinin, I was not worried about
(05:49):
getting a workout in.
I do care about moving my body,so I did try to move around,
get some steps in, but I wasn'ttracking anything.
I just wanted to have a goodtime and have a fantastic
celebration for my friend who'sabout to get married to the
woman of his dreams.
I'm so excited for him and,more than anything, I wanted to
(06:10):
be present and to enjoy it.
You know it's funny, I cameback with like three pictures
from that whole trip.
But, more importantly, I cameback with tons of amazing
memories and stories I will knowand have and be able to share
for a lifetime.
Now, on the flip side, I justwent on a trip to Indiana.
When I was in Indiana, numberone was going to a client's
(06:33):
wedding, which, by the way, Iate the food that was there.
That was the option.
But I also was staying at afriend's wedding which, by the
way, I ate the food that wasthere.
That was the option.
But I also was staying at afriend's house, so one I could
film a podcast, which, by theway, is going to be amazing.
I'm so excited to share withyou guys.
But on top of that, I stayed athis house.
He opened up his house and hiskitchen and his fridge and gave
me pretty much access toanything I wanted.
(06:54):
And what was beautiful aboutthat is I was able to cook some
meals, I was able to go on walks, I was able to get some work
done, I was able to essentiallystay in my normal routine, and
so I was able to plan for thatbecause I knew I was gonna be
staying there and, by the way,my friend Jared's like probably
the most amazing host whosehouse I've ever stayed at, and
(07:18):
he was just so open to allowingme to do whatever in his house
really, and so that was made itsuper easy for me to hit my
protein goals, for me to moveand be consistent.
We didn't end up going to thegym, although we were supposed
to, but it's all good, it justdidn't work out.
But, more importantly, that wasthe plan intention for that
trip and I followed through andI came back feeling and looking
(07:39):
exactly the same as how I left.
That was my goal and Iaccomplished my goal.
So, to be very honest, I thinkit really depends on how serious
or how tuned into your goalsyou really are.
But in most cases, I don'tsuggest you stay completely on
track on a vacation because itreally takes away from the
(08:00):
enjoyment and the opportunitiesyou have while on vacation.
If you're so worried about oneweek off, you're really not in
the right place to be on a diet.
So just a little side note ifyou are on a journey and you
really want to stay on track fora trip.
I do have one thing I want toshare with you.
They did this study where theytook two groups of people and
(08:22):
one group of people.
They had work out for 16 weeksstraight with no breaks.
The other group of people theyhad them work out for three
weeks on and took one week off.
Three weeks on, take one weekoff.
And the reason I'm telling youabout this study is because
there was something reallyfascinating they figured out at
the end the group that took oneweek off every three weeks and
(08:43):
the group that worked out for 16weeks straight both saw the
same results in terms ofstrength and muscle building.
And the reason I'm sharing thatwith you is so you understand
that taking one week off the gymis not going to ruin your
progress, is not going to hinderyour results.
What's going to take a big tollon your results is if you eat
(09:04):
like an asshole every day.
So really staying on trackdoesn't have to look like
working out every day.
If you just focus on movingyour body, you focus on eating a
decent amount of protein andenjoying some great quality and
great tasting food, you're goingto come back perfectly fine,
(09:25):
which ties nicely into the thirdone, which is, I think, what
most people should do, which,again, is going to look a little
different depending on yourgoals and what you're working
towards right now.
Like if you're on a strict fatloss diet and you're really
focused on the caloric deficitbut you also have a really slow
metabolism because you're doingit the wrong way.
(09:46):
Well, probably not ideal.
On the flip side, this is reallywhat I teach my clients,
because we focus on speeding uptheir metabolisms, preparing
them for fat loss, getting themin a really good place to have
flexibility and freedom so thatwhen they're home, they already
have the ability to enjoy theirlife.
They already have the abilityto enjoy the foods they love.
(10:08):
When they go on vacation, it'sjust a little exaggerated and
they're just not working out asconsistently, but the one thing
they're consistently doing isgetting movement.
Typically on vacation, we liketo move more.
I mean, I don't know about youguys, but when I'm on vacations,
I like to go see new things.
I like to get out of the hoteland go explore.
That's what you should be doing, in my opinion.
(10:31):
And ultimately, if you don'thave the freedom to order
certain things off the menubecause you're afraid of how
you're going to look after youget back from your vacation,
well, that sounds like a shittylife to live.
You should be able to enjoy andorder the foods that you really
want Always not just onvacation, but if you do go on a
vacation and you want to makesure that you're finding this
(10:55):
balance of enjoyment and stayingon track, just the one tip I
give to clients is just hey, tryto order at least one thing off
the menu that's high in proteinand, aside from that, eat the
damn food that you enjoy.
If you want the pasta, go forit, and if you want the dessert,
get that too.
Oh, you also want theappetizers.
By all means, you should beable to do those things, but you
(11:17):
also should be able to do thosethings already if you're doing
it the right way.
So my point with this wholevideo is to help you understand
that if you're doing things theright way, you should be able to
sustain that very easily on avacation.
If you're following someextremely restrictive diet and
(11:37):
doing tons of cardio and maybeworking out here and there, but
mostly just doing cardio, you'reprobably not in a good place to
sustain results, and you'realso probably not in a good
place to have an enjoyablevacation that you can come back
feeling great from.
It's a sad truth and it'ssomething that I've seen too
often.
In fact, I've had a few clientscome back from vacations like
(12:00):
that and end up signing up withme just so they can tell me how
shitty they felt coming backfrom their vacation.
And it always amazes me when mycurrent clients come back from
vacation like wow, I stepped onthe scale and I thought I was
going to be up like 10 pounds,like no, like that's what we
worked the last six months toprepare for, so you can go on
(12:22):
your trip and feel great, havethe freedoms you desire, and
come back feeling and lookingexactly the same.
We literally worked the lastsix months for that Isn't that
great.
So my point is, if you're doingthings the right way, going on
vacation shouldn't be stressful,and so the one thing I want you
to make sure is that when youdo go on a trip, just make sure
you set the intention for thedesired outcome of this trip,
(12:44):
and if you're very clear aboutwhat you intend to accomplish
and achieve or see on thisvacation, you'll come back
feeling guilt free, you'll comeback feeling satisfied and
you'll be able to get right backinto your routine you had
before leaving for this trip.
Last but not least, thank youso much for taking the time to
(13:06):
listen to this video today.
I appreciate you taking thetime to do so, and if you ever
have any questions, please feelfree to reach out to me on
Instagram.
I'm you taking the time to doso and if you ever have any
questions, please feel free toreach out to me on Instagram.
I'm always open to answeringany questions you may have and,
aside from that, I'll catch youon the next one.
Peace.
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If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.