July 31, 2025 ⢠43 mins
Send Naihomy encouraging words!đ
Wellness on vacation doesn't mean strict rulesâit means making choices that help you fully enjoy your trip without feeling sick or exhausted afterward. We share practical strategies for balancing indulgence with self-care while exploring new destinations.
⢠Identify water sources immediately upon arrival to stay hydrated in hot climates and counteract travel dehydration
⢠Pack protein powder packets for quick morning fuel or late-night options when restaurant timing doesn't align with hunger
⢠Move your body in ways that feel goodâhotel gyms, walking tours, local fitness classes, or simple in-room stretching
⢠Balance your plate at meals when possible, but prioritize food safety over rigid nutrition rules in certain destinations
⢠Practice the "double-fist" method with alcoholic beveragesâwater in one hand, cocktail in the otherâto minimize sugar crashes
⢠Share desserts and local treats instead of ordering individual portions to sample everything without overwhelming your system
⢠Get adequate rest to recover from busy days of exploration and travel activities
If you're interested in learning more about building sustainable habits that work at home and on vacation, book a consultation call for my six-month Food and Hormone Health Coaching program using the link in the show notes.
Thank you so much for listening!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:08):
What's up.
What's up, what's up.
Friends, welcome back toWealthy Generation Podcast.
Last week, we spoke all aboutgetting ready for travel for
seeing Bad Bunny in Puerto Rico.
(00:30):
At least, that's what I'mbasing my advice on, that's what
I'm basing my suggestions on,on what I'm doing for this
specific trip, and hopefully itserves you as well.
So if you haven't listened tolast week, please go ahead and
do so.
This is a continuation of thatepisode where in the last
(00:53):
episode, I spoke about how do Iprep to go away, how do I prep
for travel, because a lot oftimes it's not just like getting
cute, doing your lashes, yourhair, your nails, your wax, like
all of that.
All of that is 100% important.
A lot of times, what we miss ishow do we take care of
(01:17):
ourselves internally?
And if you're on a wellnessjourney, if you really want to
be mindful you want to about howyou're eating, how you're
moving your body, about yourhealth, if you want to be
mindful of how you feel when yougo away, or you have this idea
that every time you go away, youget sick or you drop the ball
(01:44):
or you fall off track oranything like that, and then
it's really hard to get back on.
I feel you I've been therebefore myself where I'm trying
to adopt this.
You know wellness lifestyle andI do a pretty good job, but
especially when I get back, it'sreally hard and it just takes
practice.
(02:04):
I remember my first year or two.
That was pretty difficult forme.
Either way, I want to sharewith you what I do when I get to
my vacation.
We spoke again last week abouthow do we prep for that, like,
(02:25):
how do I pack to go to theairport on my travel days?
What do I take with me?
What do I put in my luggage?
So today I'm going to coverwhat do I do when I actually get
to my destination, and in thiscase it will be Puerto Rico, but
it can be like an all-inclusiveresort and, yeah, the details
(02:50):
change a little bit depending onwhere you're going and I can
maybe touch on a few of thosethings.
But it doesn't matter whereyou're going If it's like a road
trip and you're going somewherenearby or you're taking a plane
somewhere else.
Also, I think it matters tolike what the accessibility,
(03:11):
what the accessibilities arewhere you go.
I know sometimes for, let's say, if I'm traveling for the
Dominican Republic, I want toplan a little bit different,
depending on things I enjoy andI need, because either I can't
find them there although now Ithink that there's a lot of
things I can find over there orI don't want to spend the time
(03:35):
trying to find them over there,or I cannot take things from
here because I'm travelinginternationally, whereas if
you're going somewhere withinthe United States is a lot
easier most of the time to findthings because the big box
businesses are still around,right that you can go and
pharmacies and, for better orfor worse, amazon things like
(04:00):
that where you can have thingsdelivered.
But sometimes things are not asaccessible everywhere else that
you're going.
So it's not about being superstrict with myself.
When I go on vacation, I reallydo want to relax, I want to
enjoy.
I am a foodie through andthrough, so I love trying local
(04:24):
cuisine, places and foods thatthe destinations are famous for.
I definitely want to not bestressing out about every single
thing I'm eating and drinkingAt the same time.
I do not enjoy feeling unwell.
(04:44):
I don't want to end up with astomach ache or not doing well,
and you're going to see that.
There's some, let's say,unconventional advice I might
give here and suggestions thatyou might not be expecting and
I'll explain that, too here.
(05:05):
And suggestions that you mightnot be expecting and I'll
explain that too.
Whether it's the drinks,whether it's food, whether it's
desserts, it's stuff I want totry.
And two, my body speaks to me.
Or there are different ways todo the same things that you're
doing at home.
For example, when it comes tomovement, I might not be going
to the gym and lifting weightsthe same way I do here in New
(05:26):
York, but I might be exercisingin different ways when I get out
there, wherever I'm going.
So those are options as well.
And on the last episode, I alsospoke about bringing tools with
you that might be helpful,depending on where you're going.
So let's talk about it.
(05:48):
Where I'll be staying in PuertoRico is a hotel that has a lot
of amenities.
It is not an all-inclusivehotel.
I love those kinds of hotels,but this one is not like that.
So one of the things that Ilike to do when I get to my new
place is explore.
Especially, I want to locatewhere things are.
(06:09):
I want to see where the gym is,I want to see where my room is.
I want to see if there's alittle convenience store where
the help desks are who I canspeak to, who I can speak to.
Usually, on my way to theplaces I want to see if there's
any stores nearby.
One of the main things I like toget when I go to hotels that
(06:33):
are not all inclusive is water.
That is literally my number onestop every single time.
When I went to Las Vegas, Iwent straight up into CVS and I
got a gallon of water.
Ask my roommate.
When I went to Virginia a fewweeks ago, that's the same thing
(06:54):
.
I identified a supermarket.
I got a gallon of water,various gallons of water,
because I was with the wholefamily.
It's no different here.
Water keeps us hydrated.
It can serve you so well.
It serves me for my morningprotein shakes if I want to have
a tea.
So I'm not out here being likea wrinkly grape raisin being
(07:18):
dehydrated.
Dehydration can make you feelso extremely sick.
Dehydration can make you feelso extremely sick.
Trust me.
I passed out on the New YorkCity subway when I was very
young because I was dehydratedAF.
I was new to the corporateworld.
I was just drinking coffee dayin and day out.
I thought it was really cute,then I would be drinking alcohol
(07:41):
all the time.
I was in my early twenties andI got so dehydrated that I
literally fainted in the subway.
Not cute, not a good look.
Okay, amiga, not a good look.
So water is the number one thingI can put my electrolytes in
there.
I am in a hot place, I am in aplace where I am involuntarily
(08:05):
sweating and I just want to havethat available for me.
So when I get to my hotel,that's usually one of the first
things.
I tend to shy away from buyingwater at hotels, because they
tend to be sold at a premium andit's very small bottles.
But if there's nowhere else tograb your water, then yes,
(08:28):
please go ahead, get whatever itis that you need.
So what does this water serveme for while I'm in my hotel
room?
It can serve me as to have acup of room temperature water in
the morning.
Sometimes I have lemons with me, sometimes I don't.
Sometimes there's microwaves towarm up your water.
(08:50):
Or if I'm on a local trip,maybe I'll take my milk frother
that I also use as a waterwarmer with me.
All true stories, all I havewitnesses for okay, don't play
with me and like setting thetone for myself.
Nice warm water with lemon orwithout lemon, some room
(09:10):
temperature water can get yourdigestive system going in the
morning.
It can give it a little cleanse, it can rehydrate you after
many hours of not sleeping, itcan help you take your morning
supplements so many things Okayand it can also help with
(09:31):
building my protein shake, whichin the last episode I discussed
, I take like little packetswhere I can bring with me and I
can use that.
Why do I want to do that?
Why do I want to think of allthose things?
Because sometimes you just wantto chill in the room for a
while.
It is not an all-inclusiveplace, or you might not be
(09:54):
wanting to go and grab breakfastright away, right, you don't
want to go rush.
Or you don't want to spendhours and hours and hours
without eating and thenoverstuff yourself when you go
and find a breakfast place,right?
So the morning time is a greattime to start to set the tone
(10:17):
for the day, to kind of bluntand settle down.
Sugar roller coasters, bloodsugar roller coasters.
Remember, you're in the heat,you may or may not be dehydrated
, you've been traveling and thebest thing that, one of the best
things you can do is kind ofput your body at ease by at
least giving it substantial fueland by substantial fuel is not
(10:41):
like you're eating a ton, right,but if you're getting, you're
getting some protein in in the.
But if you're getting someprotein in in the morning,
you're getting some hydration in.
It can really help you settleyour mood, settle your blood
sugar, settle your stress, likeyour cortisol, all of those
things before you even head out,and not making it a rush either
.
Now, another option is roomservice Hello, in a rush either.
(11:05):
Now.
Another option is room serviceHello.
That's totally the case too, butusually I'm the type of person
that likes to go out and explorenew places.
I love to explore newrestaurants, new brunch spots,
new breakfast spots.
So rarely am I getting roomservice for breakfast.
So, yeah.
So having a protein shake,having water, having all of that
(11:26):
in the room is so clutch, okay.
So what else do I have?
Yes, okay.
So another thing I do I'mlooking at my little list, y'all
.
That's what I'm doing, becauseI try to organize this for you
and for me.
Let's be real for me Sometimes,what also happens when I'm on
(11:49):
vacation is that either I'meating really late because I'm
out late or I'm eating too much,like I'm overeating a little
bit, because I enjoy the things,because I'm trying to like, try
as many things as possible,whatever the reason might be,
and sometimes I wake up and I'mtrying to like, try as many
(12:10):
things as possible, whatever thereason might be, and sometimes
I wake up and I'm not hungry atall.
I, although I don't dointermittent fasting, I do try
and stick to time-restrictedeating, which is giving my
digestive system a full 12 hourbreak from food.
And again, that can varydepending on the circumstances.
Because you know, if I'm outand I'm at the concert and it
(12:33):
ends super late I've beenhearing that it ends around, I
don't know it's three hours long.
So nine, 10, 11, 12, you're outand it's like one in the
morning and I'm hungry, yourgirl is hungry, your girl is
going to eat.
Okay, like there's none of this, oh my gosh, it's too late to
eat.
Like, if I'm hungry I'm goingto eat.
So it just depends, right.
(12:55):
But sometimes, especially whenwe're out, or at least for me,
when I'm eating out a lot, mystomach is just like things just
get backed up and there's justtoo much going on.
So not always do I have theprotein shake early or first
thing in the morning, because Ijust like to continue to give my
(13:16):
digestive system a break to goenjoy more of the rest of the
day, but again, it's always anoption there.
Or I sometimes use it in thenighttime, where maybe I'm back
in my hotel room and it's laterin the day and I just need
something quick.
And this is something I didwhen I was in Virginia and Ocean
(13:37):
City a lot where I had takennot necessarily I took powder,
but I also took like pre-madebottles of just shakes and I
kept them in the hotelrefrigerators.
And it was just such alifesaver when it was late at
night and I was hungry or wewere taking forever to get ready
in the morning.
(13:58):
Like it's just a really goodoption to have to just help
yourself like blunt that bloodsugar or like give yourself fuel
when you need it, when you'renot eating at your regular times
.
Um, and you need like a littlebridge between your meals, cool.
So what else do I do in my hotel?
(14:20):
Sometimes, actually almost inall vacations, I have worked out
in the hotel gym.
And if I don't work out in thehotel gym, I usually do
something in the room.
There's been times where I justuse an extra hotel bathroom
towel and I'll lay it on thefloor and I'll do some
(14:43):
stretching or some like floormat, floor Pilates or some just
plain old body weight workouts.
Now, with YouTube, it's greatbecause you can follow something
along.
You can just do something thatfeels good for you.
There's been times where I usemy resistance bands, as I spoke
(15:03):
to about in the previous episode, and I'll use that.
One time there was, like thisreally big bench in my hotel
room, a time when I was inColorado, and I just use the
bench to to do like walk-ups andthings like that.
Um, and like I spoke about inthe last episode, I always bring
some workout clothes with me.
(15:24):
Or there's been times where Ijust move naked, for real, for
real, or like in my underwear.
It doesn't have to look acertain way.
The point is to move your bodyand it depends on why I'm doing
it or why I'm not doing it.
Usually, my body is just soused to moving that I truly,
truly crave it, especiallydepending on where I am in my
(15:47):
cycle.
My body just really desiresmovement.
So I honor that In the roadtrip I took to Virginia and
Ocean City, I really didn't wantto work out at all.
I was burnt out, I was reallytired, I really wanted to take
that time to rest and sleep in,and that's what I did, although
(16:12):
there were times where I did alot of walking because we were
exploring the new places.
But it's not like it was oh mygosh, I have to get a workout
and let me go walk purposefully.
It was just more organic, likenaturally exploring, let's go
walk, and it ended up beingreally long walks, which was
(16:33):
great, but it wasn't formalworkouts.
However, stuff that you can dois, if you have workout apps,
you can use that.
You can use plain old YouTube.
You can use whatever feels goodfor your body.
The point is that sometimespeople are like oh, I'm on
(16:53):
vacation, so I'm not doinganything, and you're not
necessarily taking intoconsideration if that's what
your body's asking for or not,if that is actually going to
allow you to feel better andsometimes it does.
So that's all I'm saying.
And if you have goals right, ifyou want to keep up your
(17:14):
momentum, things like that, thenit's a good idea to do it.
It's not a punishment to gowork out.
It is a privilege to go workout and again, I'm not saying
that you have to go do it but isthis whole mindset of I'm on
vacation so I'm not doinganything, or this is not a place
to work out?
(17:35):
Any place is a place to workout.
Your body, again, does not knowthe difference between you
being at home and you being onvacation.
Depends right home and youbeing on vacation depends right
Like it can needs to adjusttemperature changes, altitudes,
(17:56):
things like that, but still itneeds a certain kind of input
and you might feel better if youdo it.
So it was more checking in onyour mindset, right?
If this is a lifestyle you wantto adapt and keep your habits
going, it doesn't mean that youdo it as often as you might do
it at home, as intense as youmight do it at home.
However, it can still be verybeneficial to do something or to
try something new.
(18:17):
Another thing I like to look upwhen I go on vacation sometimes
there are classes hosted by theplace you're staying in, and
this is very hotel focused,right?
If you're in like Airbnb land,then that might be different.
However, I still like to checkthe neighborhoods where I'm
(18:37):
staying at and maybe try newclasses there.
There was one time I went tolike Pennsylvania or something
and the hotel I was staying inwas actually attached to an
athletic center and in thatathletic center they were
holding strength classes likelay mills, body pump, and I
(19:00):
loved those classes.
So, guess what?
I just showed up, I signed up,I paid for the class or whatever
, and there was a bunch of localpeople, women, they knew each
other and I was over here in theback of the class being awkward
AF, but it worked for me.
I just tried something new.
I never saw these people everagain.
(19:21):
Um, there's also, like I said,sometimes classes that are
hosted by the venues.
They have like sunset yoga orsunrise yoga, or they have pool
Pilates or pool aerobics.
They might have Zumba anddancing and all these other
things.
So make it fun for yourself.
(19:41):
Explore other ways that youmight want to move.
Maybe it's just walking on thebeach, maybe it's going for a
swim.
The point is to keep your bodyactive and moving, especially if
you're being living your bestfoodie lifestyle.
Like myself, you want to like,keep everything moving and going
(20:01):
, and it doesn't have to takethat much time.
It can be incorporated rightinto the fun things that you're
getting done, so it's not likeyou're carving out separate time
every single time to get somemovement in, cool.
So this is stuff that happenswhere you are staying.
(20:22):
Now let's quickly talk aboutwhat happens when I leave the
hotel Granted, like, even ifyou're, let's say, in an
all-inclusive resort, whenyou're not actually leaving, you
can still take tips from herebecause you're like leaving your
bedroom right and you're goingout to, like, the rest of the
(20:45):
space or or the venue thatyou're staying in.
So I usually depending, take mywater bottle with me.
I like to take my water bottlewith me full of water to ensure
that I keep hydrating.
I don't know exactly, like, thelocation I might be at, so I
don't know if there's going tobe accessible water to me when I
(21:08):
want to buy one.
You know I also try and reducethe use of plastic and how much
water I'm having from plasticbottles and sometimes, trust me,
that's the only way like I amputting water from plastic
bottles into my water bottle.
So that's probably not evenfair to stay on vacation, huh?
At home I do have water filters, but I sometimes just don't
(21:34):
want to have to think aboutwhere to buy things if it's not
accessible to me or if I'm notwalking around or if it's not
right there.
Right In all-inclusive resorts,they usually just give you
water bottles at the bars, so Ijust go ahead and grab that.
They stock them in the room.
So there I'm usually notwalking around with water
(21:57):
bottles.
But let's say, if I want to gointo the city, into San Juan, to
explore places, and I'm able totake a little bag with me,
sometimes I do take my waterbottle with me, and if I don't,
for whatever reason, then I'mmindful of wherever I make a
stop I grab a bottle and I havesome and then I keep it moving.
(22:22):
So another thing I try and dowhen I'm out is I eat my meals.
I try my best not to skip meals.
Okay, especially, like I said,breakfast setting the tone for
the day.
The protein shake for me is notbreakfast per se.
It's just like this settling ofmy blood sugar, giving my body
(22:46):
some fuel, getting some fuel inwithin about an hour to an hour
and a half of waking up.
And usually that for me is notactual food, is more of the
protein beverage or maybe someyogurt, things like that at home
.
So I like to go grab formalbreakfast and have some sort of
lunch and dinner.
When I'm having those meals, Ilike to go grab formal breakfast
(23:06):
and have some sort of lunch anddinner.
When I'm having those meals Itry to follow the same kind of
plate balance that I do at home.
Whereas I'm having a goodserving of protein, my
carbohydrates usually fats areincorporated in the oils, but in
a place like Puerto Rico isprobably covered by avocados.
(23:28):
Um, veggies, if they're safe andI want to make this clear
because oftentimes vegetableseither are not safe to eat
things like salads, like rawsalads or they're not appealing
to eat.
People just don't know how tomake them.
And I don't make this a bigdeal for myself.
(23:50):
If it's not safe to eat it, Iwon't have it.
I just have the protein and thecarbs, like straight up, rice
and beans and chicken, likestraight up.
I remember one time we were in abeach town in the Dominican
Republic and a loved one triedto order salad at the beach and
I was like, oh no, we're notdoing that.
(24:12):
There was no proper places towash salads, to disinfect salads
, there was like no actualrunning water like that to do
any of those things, and thesafest thing to eat there was
deep fried food.
And it's really funny, becauseone of the things I try to be
(24:33):
mindful of is not having toomuch deep fried food.
It just is too heavy for mystomach, it makes me bloated, it
makes me sluggish and I don'tenjoy feeling that way, although
sometimes it is super, supertasty.
So I'll have.
I just don't want that to be mymeals all the time, to consist
(24:57):
of just deep fried foods.
But let me tell you, at thisbeach, this is what you had,
like it was the safest thing toeat because it was cooked in oil
, it was fried and all thebacteria was gone.
Um, I had eaten in a placesimilar to that before and I had
tried to get like camarones alajillo, like garlic shrimp, and
(25:22):
it did not end well for mebecause I got so, so sick.
So the next time I went backthere I was like, give me the
deep fried fish with the deepfried tostones, I don't care, I
was hungry, I wanted to eat andin terms of food safety, that
was the safest thing to have.
So it's also that kind ofmindfulness.
(25:42):
We don't need to stick to everysingle rule all the time.
So even though I love having agood portion of vegetables on my
plate or salad or somethinglike that, it's not applicable
in all situations and I want youto know that too, because
sometimes we think that thesewellness rules are so hardcore,
(26:05):
but they're really not Okay.
We also need to have like alittle bit of mindfulness of
food safety and accessibilitiesto different things and where
the food is being prepared atthe same time.
So if you, if you can don'tskip meals um, if you can don't
(26:25):
skip meals, just have yourversion of breakfast, lunch and
dinner, so that way you remainmore stable.
Have your snacks, have yourdesserts, have whatever you want
, and also keeping in mind foodsafety concerns.
Another biggie, biggie, biggie,biggie, biggie for vacation is
(26:46):
alcohol.
Y'all don't be drinking nowater, but let me tell you how
much y'all be drinking alcoholout there.
So this is the main thing thatgets you effed up, and I don't
mean like in a drunk way.
I mean that most of the time,what's being consumed is super
duper sugary drinks.
(27:06):
They're made with thick syrupsthat come from I don't know
where.
They add a lot of sugar to themand we have so many.
We're having a good time and wehave a lot of them and that
makes us feel so incredibly sick.
I can tell you stories uponstories about how I've lost full
(27:29):
days of vacation because I justhad way too many sugary drinks
everything from like a crap tonof rum and Coke in Jamaica, you
know.
You know, like that Appletonrum with Coca-Cola.
Yes, I used to down Coca-Cola,all right, it was just so good
(27:49):
and I have the pictures of it aswell.
I remember when I was, when Iwent to Vegas and I literally
could not eat for an entire day.
I wanted to freaking cut mystomach out of my body because
it hurt so freaking bad.
I remember I ended up eatinglike around four or 5 PM the
(28:10):
next day because my stomachhurts so bad.
And what was this from?
You know those wild coyotedrinks in Las Vegas that they
have like a gazillion slushymachines.
I thought it was so cute towalk around with one of those
boot cups up and down drinkingall these slushies Again, not
(28:32):
the alcohol, the insane amountof sugar and chemicals that
those drinks have in them.
And then another time in Aruba Ihad so many caipirinhas, and if
you don't know aboutcaipirinhas, yes, it has lemon,
yes, it has.
I think it's mint and otherthings, but what it also has is
(28:54):
like two to three teaspoons ofsugar, not that much if you're
having, well, whatever Like ifyou're having one or two, maybe
that big of a deal, but I didn'thave one or two, I had like 10.
Okay, and I felt so incrediblysick.
So things like sangria and piĂąacoladas and whatever slushy
(29:17):
drinks you're having, again isnot to rain on your parade, but
it is to make you aware that wetry to go all out when we're on
vacation and it's like let medrink this, let me drink that
and, to be honest, like yourbody is just like what the fuck
is happening right now.
(29:38):
Like one day you're giving melike not that much food and
we're not drinking this muchalcohol and we're not having
this much sugar.
And then, from one day to thenext, everything changes and in
your mind, in your consciousness, you know that you're on
vacation, you know that you paidfor this, you know that you're
going all out, you know that youwant to have a great time and
(30:00):
your poor body is blind to thisand it's just like what the fuck
is happening.
I need to troubleshoot coursecorrect ASAP, asap.
Okay, so is not not have alcoholis being mindful of what you're
(30:24):
having?
And please, double fist, and bydouble fist I mean have a
frigging cup of water in onehand and your drink in the other
hand.
Be mindful of how many of thesesugary beverages you're having,
one behind the other.
What are they putting in thesethings?
Are they being made fresh?
Are they making them with fakesyrups?
Right, that is just like highfructose corn syrup with red 40.
(30:49):
What is making up the colors inyour bob marley drink?
Okay, like sure, it looks cooland that's as much pleasure as I
want to get from that drink.
I just want to look at it andbe like, wow, that is so pretty.
But I don't want it inside ofme to make me feel so sick.
Now, do I want to try newthings?
(31:12):
Absolutely.
Do I want to try amazinglyfresh cocktails?
Yes, and you know what, if Ireally feel like having a drink
and that is all that isavailable in certain places,
then to me I just have a beer,if I can.
Right, I know, like, also, somebeers have gluten inside.
(31:33):
It's not a preferred choice foreverybody, but sometimes even
wine can be so sweet that itbothers my stomach, especially
sweet wines like Moscato's orcertain Rieslings and things
like that.
So, unless they be having someProsecco or some crisp rosĂŠ or
something like that.
(31:54):
So I think those are usuallythe two big things If I'm
talking to my foodie fam and myfam that likes to have drinks
and have a good time.
And again there can be thisbalance of I'm having a good
time and I want to keep having agood time.
(32:14):
I don't want to wake up sick tomy stomach the next day or that
night.
I know I've been on vacationswhere my friends are just done
by dinner and I would get sopissed because I'm like I want
to go eat again, I want to gohave my dinner, I want to try
these places and y'all are outhere planchados en la cama,
(32:39):
because y'all just overdid itthroughout the beginning of the
day and no judgment right,everybody to their own devices.
But I'm specifically talking tothe crowd of who's with me,
like you want to have a goodtime, you want to explore all
these things and you don't wantto feel like death.
(33:00):
And let me tell you, a lot ofmy clients have gone on many
vacations where it's like less,less, you know, turn up and
they've been pretty good interms of feeling good.
Not that they did a good job,but they were feeling good and
(33:22):
they were still able toparticipate in whatever they
wanted to participate.
But it's just that likedelineation between I've had
enough or I really don't needthree drinks of those specific
ones, or trying something, andbeing like this is not for me.
Asking questions.
And again, even if you work onstaying hydrated and having your
(33:47):
meals, that alone is a gamechanger.
That alone, okay.
We need to be mindful of howmuch time we're spending in the
sun, of how much we're sweating,things like that, because that
can also kind of take you outwhen we're not used to like
having that much heat on us fora specific like so so long, and
(34:10):
that's actually one of thethings that gets me and that
gives me a migraine.
So that's's why sometimes I'mlike, yes, let me have this
water, let me stand in the shadefor a few minutes.
So this is basically how Ihandle these things.
When I'm out here, I reallywant to be mindful of how I'm
(34:34):
feeling.
So there's also the treats,right, like desserts, and at
home I'm not having dessertevery single day and every
single meal that I'm having.
But let's say I'm on vacationand there's like a bunch of
desserts to try yes, yes, please, and thank you.
(34:55):
Like this is yes, yes, pleaseand thank you.
Like this is this is what welive for.
Like this is the enjoyment oflife.
This is why I do the 80% of thework to have this kind of
enjoyment.
When it comes around, even hereat home in New York, when
there's new dessert places thatpop up and things like that, I
(35:17):
want to go try them.
So what are some things thatI'm definitely excited to try in
PR?
And those are things likealcapurrias, limber, tostones de
pana, quesito, medalla de beer,mofongos, fresh cocktails yes,
I am down for that and I amexcited for that.
(35:41):
The trick, too, when it comes totreats, is knowing when you've
had enough you don't have tofinish every single thing that
you purchase and knowing when tojust share with your friend.
A lot of times, I just sharewith my partner or share with a
friend.
Most of the time, we don't needa whole one to ourselves.
We can just go ahead and share,and I like to walk as much as I
(36:11):
can.
All right, and when possible,I'll go to bed at a reasonable
time.
If it's not like full on time,then I try and go to bed at a
decent time so I'm notcompletely exhausted the next
day, because appropriate restreally plays a big role as well.
So you want to unwind from allthe exploration, the busy days?
Give your body a break in thatway, okay, so I hope these
(36:35):
things, these tips, were superhelpful.
You and from the first episodewhere I spoke about bringing
electrolytes and all thesethings, these are stuff like
things that you can carry withyou or buy when you get to these
places.
I think I can bet money thatthis is like the top two or
(36:58):
three things that affects uswhen we're traveling between the
hydration, skipping meals oreating like things that are not
aligned with us all the time,even if there are other things
that are safe for us to eat,they really do a number on us,
and something that I really workon with my clients, as I said
(37:22):
in the first episode, is reallysetting the mindfulness, the
awareness and the knowledge baseto be able to make these
decisions without feeling likeyou're restricting or you're
missing out or anything likethat, because they have directly
built connections with how itmakes them feel and, most of the
(37:44):
time my clients come in withgoals like, oh, I want to lose a
bunch of weight, I want to lookgood in my clothes, look good
in my clothes, things like that,and very quickly it changes to
I want to feel good, like theydid not realize how, for how
(38:10):
long they had not been feelingwell and how addicting it is
just to feel good, not to bebloated all the time, not to
have digestive issues all thetime, not to be tired and
fatigued and have brain fog allthe time.
That is equally as valuable, notspoken about enough or brought
to the awareness of part offeeling well in your body, part
of your health journey.
Because, again, a lot of timesit's just about the external,
(38:32):
the external, the external andhow we're looking.
But I can guarantee you thatthe more you feel well on the
inside, the more you will lookgood on the outside.
There's no way around it.
The way you're feeling on theinside oftentimes reflects as to
how you feel and you look onthe outside.
So you want to pay attention toboth.
(38:53):
All right, I hope thesesuggestions, these tips, were
super helpful for you.
I have to say that, if you wantmore support on these topics.
If you are excited to go onvacation and, like, really own
it, really feel confident, havethat knowledge base that I'm
(39:15):
really feel confident, have thatknowledge base that I keep
mentioning.
And if you really want to notreally want to, I actually know
that you really want to but ifyou've been having a rough time
building these habits, it feelssuper hard.
You know a lot, you know whatmight work for you and you're
having a hard time withimplementation and you also want
(39:38):
to understand what you don'tknow, right Like you don't know
what you don't know and learnnew perspectives and new like
add skills to your toolbox andmaybe different ways of doing
habits that are a better fit foryou.
That's exactly what I cansupport you with in one-on-one
food and hormone health coaching, and we worked together for six
(40:03):
months so that we can take ourtime in mapping all these things
out right and understanding howyou feel and processing and
building on a great foundationthat we're going to build
together.
So that's essentially what, ata super high level, it would
(40:24):
look like to work together infood and hormone health coaching
.
Now, if you have furtherquestions, if you're interested
in learning more, I invite youto book a consultation call with
the link in the show notes, oryou can go ahead and send me a
message either on Instagram orvia email, and I'm happy to
(40:45):
continue the conversation there,because I know one of the main
pain points is I have a hardtime building the habit,
building the habit, and thething is that life is very
spontaneous, let's say, or we'renot in the same place all the
(41:05):
time, we're always switching up,and I think something that
trips people up is coming out ofroutine or coming out of a
specific plan.
But when you have the knowledgeand the tools with you, then
that a lot of times is enough togo ahead and make decisions
that are aligned and how tomanage your mind while you're at
(41:26):
it.
Like I said in episode one, thenumber one best thing that I
take with myself on these tripsis my brain and my knowledge
base Okay and the variety oftools and habits that I have to
be able to pull from when I'm indifferent situations.
And that's exactly what I wantfor you, friend.
So I can't wait to keep intouch, I can't wait to talk to
(41:50):
you, and I hope you have anamazing time on your vacation.
I'll talk to you later.
Bye.
What's up.
What's up, what's up.
Friends, welcome back toWealthy Generation Podcast.
Last week, we spoke all aboutgetting ready for travel for
seeing Bad Bunny in Puerto Rico.
(00:30):
At least, that's what I'mbasing my advice on, that's what
I'm basing my suggestions on,on what I'm doing for this
specific trip, and hopefully itserves you as well.
So if you haven't listened tolast week, please go ahead and
do so.
This is a continuation of thatepisode where in the last
(00:53):
episode, I spoke about how do Iprep to go away, how do I prep
for travel, because a lot oftimes it's not just like getting
cute, doing your lashes, yourhair, your nails, your wax, like
all of that.
All of that is 100% important.
A lot of times, what we miss ishow do we take care of
(01:17):
ourselves internally?
And if you're on a wellnessjourney, if you really want to
be mindful you want to about howyou're eating, how you're
moving your body, about yourhealth, if you want to be
mindful of how you feel when yougo away, or you have this idea
that every time you go away, youget sick or you drop the ball
(01:44):
or you fall off track oranything like that, and then
it's really hard to get back on.
I feel you I've been therebefore myself where I'm trying
to adopt this.
You know wellness lifestyle andI do a pretty good job, but
especially when I get back, it'sreally hard and it just takes
practice.
(02:04):
I remember my first year or two.
That was pretty difficult forme.
Either way, I want to sharewith you what I do when I get to
my vacation.
We spoke again last week abouthow do we prep for that, like,
(02:25):
how do I pack to go to theairport on my travel days?
What do I take with me?
What do I put in my luggage?
So today I'm going to coverwhat do I do when I actually get
to my destination, and in thiscase it will be Puerto Rico, but
it can be like an all-inclusiveresort and, yeah, the details
(02:50):
change a little bit depending onwhere you're going and I can
maybe touch on a few of thosethings.
But it doesn't matter whereyou're going If it's like a road
trip and you're going somewherenearby or you're taking a plane
somewhere else.
Also, I think it matters tolike what the accessibility,
(03:11):
what the accessibilities arewhere you go.
I know sometimes for, let's say, if I'm traveling for the
Dominican Republic, I want toplan a little bit different,
depending on things I enjoy andI need, because either I can't
find them there although now Ithink that there's a lot of
things I can find over there orI don't want to spend the time
(03:35):
trying to find them over there,or I cannot take things from
here because I'm travelinginternationally, whereas if
you're going somewhere withinthe United States is a lot
easier most of the time to findthings because the big box
businesses are still around,right that you can go and
pharmacies and, for better orfor worse, amazon things like
(04:00):
that where you can have thingsdelivered.
But sometimes things are not asaccessible everywhere else that
you're going.
So it's not about being superstrict with myself.
When I go on vacation, I reallydo want to relax, I want to
enjoy.
I am a foodie through andthrough, so I love trying local
(04:24):
cuisine, places and foods thatthe destinations are famous for.
I definitely want to not bestressing out about every single
thing I'm eating and drinkingAt the same time.
I do not enjoy feeling unwell.
(04:44):
I don't want to end up with astomach ache or not doing well,
and you're going to see that.
There's some, let's say,unconventional advice I might
give here and suggestions thatyou might not be expecting and
I'll explain that, too here.
(05:05):
And suggestions that you mightnot be expecting and I'll
explain that too.
Whether it's the drinks,whether it's food, whether it's
desserts, it's stuff I want totry.
And two, my body speaks to me.
Or there are different ways todo the same things that you're
doing at home.
For example, when it comes tomovement, I might not be going
to the gym and lifting weightsthe same way I do here in New
(05:26):
York, but I might be exercisingin different ways when I get out
there, wherever I'm going.
So those are options as well.
And on the last episode, I alsospoke about bringing tools with
you that might be helpful,depending on where you're going.
So let's talk about it.
(05:48):
Where I'll be staying in PuertoRico is a hotel that has a lot
of amenities.
It is not an all-inclusivehotel.
I love those kinds of hotels,but this one is not like that.
So one of the things that Ilike to do when I get to my new
place is explore.
Especially, I want to locatewhere things are.
(06:09):
I want to see where the gym is,I want to see where my room is.
I want to see if there's alittle convenience store where
the help desks are who I canspeak to, who I can speak to.
Usually, on my way to theplaces I want to see if there's
any stores nearby.
One of the main things I like toget when I go to hotels that
(06:33):
are not all inclusive is water.
That is literally my number onestop every single time.
When I went to Las Vegas, Iwent straight up into CVS and I
got a gallon of water.
Ask my roommate.
When I went to Virginia a fewweeks ago, that's the same thing
(06:54):
.
I identified a supermarket.
I got a gallon of water,various gallons of water,
because I was with the wholefamily.
It's no different here.
Water keeps us hydrated.
It can serve you so well.
It serves me for my morningprotein shakes if I want to have
a tea.
So I'm not out here being likea wrinkly grape raisin being
(07:18):
dehydrated.
Dehydration can make you feelso extremely sick.
Dehydration can make you feelso extremely sick.
Trust me.
I passed out on the New YorkCity subway when I was very
young because I was dehydratedAF.
I was new to the corporateworld.
I was just drinking coffee dayin and day out.
I thought it was really cute,then I would be drinking alcohol
(07:41):
all the time.
I was in my early twenties andI got so dehydrated that I
literally fainted in the subway.
Not cute, not a good look.
Okay, amiga, not a good look.
So water is the number one thingI can put my electrolytes in
there.
I am in a hot place, I am in aplace where I am involuntarily
(08:05):
sweating and I just want to havethat available for me.
So when I get to my hotel,that's usually one of the first
things.
I tend to shy away from buyingwater at hotels, because they
tend to be sold at a premium andit's very small bottles.
But if there's nowhere else tograb your water, then yes,
(08:28):
please go ahead, get whatever itis that you need.
So what does this water serveme for while I'm in my hotel
room?
It can serve me as to have acup of room temperature water in
the morning.
Sometimes I have lemons with me, sometimes I don't.
Sometimes there's microwaves towarm up your water.
(08:50):
Or if I'm on a local trip,maybe I'll take my milk frother
that I also use as a waterwarmer with me.
All true stories, all I havewitnesses for okay, don't play
with me and like setting thetone for myself.
Nice warm water with lemon orwithout lemon, some room
(09:10):
temperature water can get yourdigestive system going in the
morning.
It can give it a little cleanse, it can rehydrate you after
many hours of not sleeping, itcan help you take your morning
supplements so many things Okayand it can also help with
(09:31):
building my protein shake, whichin the last episode I discussed
, I take like little packetswhere I can bring with me and I
can use that.
Why do I want to do that?
Why do I want to think of allthose things?
Because sometimes you just wantto chill in the room for a
while.
It is not an all-inclusiveplace, or you might not be
(09:54):
wanting to go and grab breakfastright away, right, you don't
want to go rush.
Or you don't want to spendhours and hours and hours
without eating and thenoverstuff yourself when you go
and find a breakfast place,right?
So the morning time is a greattime to start to set the tone
(10:17):
for the day, to kind of bluntand settle down.
Sugar roller coasters, bloodsugar roller coasters.
Remember, you're in the heat,you may or may not be dehydrated
, you've been traveling and thebest thing that, one of the best
things you can do is kind ofput your body at ease by at
least giving it substantial fueland by substantial fuel is not
(10:41):
like you're eating a ton, right,but if you're getting, you're
getting some protein in in the.
But if you're getting someprotein in in the morning,
you're getting some hydration in.
It can really help you settleyour mood, settle your blood
sugar, settle your stress, likeyour cortisol, all of those
things before you even head out,and not making it a rush either
.
Now, another option is roomservice Hello, in a rush either.
(11:05):
Now.
Another option is room serviceHello.
That's totally the case too, butusually I'm the type of person
that likes to go out and explorenew places.
I love to explore newrestaurants, new brunch spots,
new breakfast spots.
So rarely am I getting roomservice for breakfast.
So, yeah.
So having a protein shake,having water, having all of that
(11:26):
in the room is so clutch, okay.
So what else do I have?
Yes, okay.
So another thing I do I'mlooking at my little list, y'all
.
That's what I'm doing, becauseI try to organize this for you
and for me.
Let's be real for me Sometimes,what also happens when I'm on
(11:49):
vacation is that either I'meating really late because I'm
out late or I'm eating too much,like I'm overeating a little
bit, because I enjoy the things,because I'm trying to like, try
as many things as possible,whatever the reason might be,
and sometimes I wake up and I'mtrying to like, try as many
(12:10):
things as possible, whatever thereason might be, and sometimes
I wake up and I'm not hungry atall.
I, although I don't dointermittent fasting, I do try
and stick to time-restrictedeating, which is giving my
digestive system a full 12 hourbreak from food.
And again, that can varydepending on the circumstances.
Because you know, if I'm outand I'm at the concert and it
(12:33):
ends super late I've beenhearing that it ends around, I
don't know it's three hours long.
So nine, 10, 11, 12, you're outand it's like one in the
morning and I'm hungry, yourgirl is hungry, your girl is
going to eat.
Okay, like there's none of this, oh my gosh, it's too late to
eat.
Like, if I'm hungry I'm goingto eat.
So it just depends, right.
(12:55):
But sometimes, especially whenwe're out, or at least for me,
when I'm eating out a lot, mystomach is just like things just
get backed up and there's justtoo much going on.
So not always do I have theprotein shake early or first
thing in the morning, because Ijust like to continue to give my
(13:16):
digestive system a break to goenjoy more of the rest of the
day, but again, it's always anoption there.
Or I sometimes use it in thenighttime, where maybe I'm back
in my hotel room and it's laterin the day and I just need
something quick.
And this is something I didwhen I was in Virginia and Ocean
(13:37):
City a lot where I had takennot necessarily I took powder,
but I also took like pre-madebottles of just shakes and I
kept them in the hotelrefrigerators.
And it was just such alifesaver when it was late at
night and I was hungry or wewere taking forever to get ready
in the morning.
(13:58):
Like it's just a really goodoption to have to just help
yourself like blunt that bloodsugar or like give yourself fuel
when you need it, when you'renot eating at your regular times
.
Um, and you need like a littlebridge between your meals, cool.
So what else do I do in my hotel?
(14:20):
Sometimes, actually almost inall vacations, I have worked out
in the hotel gym.
And if I don't work out in thehotel gym, I usually do
something in the room.
There's been times where I justuse an extra hotel bathroom
towel and I'll lay it on thefloor and I'll do some
(14:43):
stretching or some like floormat, floor Pilates or some just
plain old body weight workouts.
Now, with YouTube, it's greatbecause you can follow something
along.
You can just do something thatfeels good for you.
There's been times where I usemy resistance bands, as I spoke
(15:03):
to about in the previous episode, and I'll use that.
One time there was, like thisreally big bench in my hotel
room, a time when I was inColorado, and I just use the
bench to to do like walk-ups andthings like that.
Um, and like I spoke about inthe last episode, I always bring
some workout clothes with me.
(15:24):
Or there's been times where Ijust move naked, for real, for
real, or like in my underwear.
It doesn't have to look acertain way.
The point is to move your bodyand it depends on why I'm doing
it or why I'm not doing it.
Usually, my body is just soused to moving that I truly,
truly crave it, especiallydepending on where I am in my
(15:47):
cycle.
My body just really desiresmovement.
So I honor that In the roadtrip I took to Virginia and
Ocean City, I really didn't wantto work out at all.
I was burnt out, I was reallytired, I really wanted to take
that time to rest and sleep in,and that's what I did, although
(16:12):
there were times where I did alot of walking because we were
exploring the new places.
But it's not like it was oh mygosh, I have to get a workout
and let me go walk purposefully.
It was just more organic, likenaturally exploring, let's go
walk, and it ended up beingreally long walks, which was
(16:33):
great, but it wasn't formalworkouts.
However, stuff that you can dois, if you have workout apps,
you can use that.
You can use plain old YouTube.
You can use whatever feels goodfor your body.
The point is that sometimespeople are like oh, I'm on
(16:53):
vacation, so I'm not doinganything, and you're not
necessarily taking intoconsideration if that's what
your body's asking for or not,if that is actually going to
allow you to feel better andsometimes it does.
So that's all I'm saying.
And if you have goals right, ifyou want to keep up your
(17:14):
momentum, things like that, thenit's a good idea to do it.
It's not a punishment to gowork out.
It is a privilege to go workout and again, I'm not saying
that you have to go do it but isthis whole mindset of I'm on
vacation so I'm not doinganything, or this is not a place
to work out?
(17:35):
Any place is a place to workout.
Your body, again, does not knowthe difference between you
being at home and you being onvacation.
Depends right home and youbeing on vacation depends right
Like it can needs to adjusttemperature changes, altitudes,
(17:56):
things like that, but still itneeds a certain kind of input
and you might feel better if youdo it.
So it was more checking in onyour mindset, right?
If this is a lifestyle you wantto adapt and keep your habits
going, it doesn't mean that youdo it as often as you might do
it at home, as intense as youmight do it at home.
However, it can still be verybeneficial to do something or to
try something new.
(18:17):
Another thing I like to look upwhen I go on vacation sometimes
there are classes hosted by theplace you're staying in, and
this is very hotel focused,right?
If you're in like Airbnb land,then that might be different.
However, I still like to checkthe neighborhoods where I'm
(18:37):
staying at and maybe try newclasses there.
There was one time I went tolike Pennsylvania or something
and the hotel I was staying inwas actually attached to an
athletic center and in thatathletic center they were
holding strength classes likelay mills, body pump, and I
(19:00):
loved those classes.
So, guess what?
I just showed up, I signed up,I paid for the class or whatever
, and there was a bunch of localpeople, women, they knew each
other and I was over here in theback of the class being awkward
AF, but it worked for me.
I just tried something new.
I never saw these people everagain.
(19:21):
Um, there's also, like I said,sometimes classes that are
hosted by the venues.
They have like sunset yoga orsunrise yoga, or they have pool
Pilates or pool aerobics.
They might have Zumba anddancing and all these other
things.
So make it fun for yourself.
(19:41):
Explore other ways that youmight want to move.
Maybe it's just walking on thebeach, maybe it's going for a
swim.
The point is to keep your bodyactive and moving, especially if
you're being living your bestfoodie lifestyle.
Like myself, you want to like,keep everything moving and going
(20:01):
, and it doesn't have to takethat much time.
It can be incorporated rightinto the fun things that you're
getting done, so it's not likeyou're carving out separate time
every single time to get somemovement in, cool.
So this is stuff that happenswhere you are staying.
(20:22):
Now let's quickly talk aboutwhat happens when I leave the
hotel Granted, like, even ifyou're, let's say, in an
all-inclusive resort, whenyou're not actually leaving, you
can still take tips from herebecause you're like leaving your
bedroom right and you're goingout to, like, the rest of the
(20:45):
space or or the venue thatyou're staying in.
So I usually depending, take mywater bottle with me.
I like to take my water bottlewith me full of water to ensure
that I keep hydrating.
I don't know exactly, like, thelocation I might be at, so I
don't know if there's going tobe accessible water to me when I
(21:08):
want to buy one.
You know I also try and reducethe use of plastic and how much
water I'm having from plasticbottles and sometimes, trust me,
that's the only way like I amputting water from plastic
bottles into my water bottle.
So that's probably not evenfair to stay on vacation, huh?
At home I do have water filters, but I sometimes just don't
(21:34):
want to have to think aboutwhere to buy things if it's not
accessible to me or if I'm notwalking around or if it's not
right there.
Right In all-inclusive resorts,they usually just give you
water bottles at the bars, so Ijust go ahead and grab that.
They stock them in the room.
So there I'm usually notwalking around with water
(21:57):
bottles.
But let's say, if I want to gointo the city, into San Juan, to
explore places, and I'm able totake a little bag with me,
sometimes I do take my waterbottle with me, and if I don't,
for whatever reason, then I'mmindful of wherever I make a
stop I grab a bottle and I havesome and then I keep it moving.
(22:22):
So another thing I try and dowhen I'm out is I eat my meals.
I try my best not to skip meals.
Okay, especially, like I said,breakfast setting the tone for
the day.
The protein shake for me is notbreakfast per se.
It's just like this settling ofmy blood sugar, giving my body
(22:46):
some fuel, getting some fuel inwithin about an hour to an hour
and a half of waking up.
And usually that for me is notactual food, is more of the
protein beverage or maybe someyogurt, things like that at home
.
So I like to go grab formalbreakfast and have some sort of
lunch and dinner.
When I'm having those meals, Ilike to go grab formal breakfast
(23:06):
and have some sort of lunch anddinner.
When I'm having those meals Itry to follow the same kind of
plate balance that I do at home.
Whereas I'm having a goodserving of protein, my
carbohydrates usually fats areincorporated in the oils, but in
a place like Puerto Rico isprobably covered by avocados.
(23:28):
Um, veggies, if they're safe andI want to make this clear
because oftentimes vegetableseither are not safe to eat
things like salads, like rawsalads or they're not appealing
to eat.
People just don't know how tomake them.
And I don't make this a bigdeal for myself.
(23:50):
If it's not safe to eat it, Iwon't have it.
I just have the protein and thecarbs, like straight up, rice
and beans and chicken, likestraight up.
I remember one time we were in abeach town in the Dominican
Republic and a loved one triedto order salad at the beach and
I was like, oh no, we're notdoing that.
(24:12):
There was no proper places towash salads, to disinfect salads
, there was like no actualrunning water like that to do
any of those things, and thesafest thing to eat there was
deep fried food.
And it's really funny, becauseone of the things I try to be
(24:33):
mindful of is not having toomuch deep fried food.
It just is too heavy for mystomach, it makes me bloated, it
makes me sluggish and I don'tenjoy feeling that way, although
sometimes it is super, supertasty.
So I'll have.
I just don't want that to be mymeals all the time, to consist
(24:57):
of just deep fried foods.
But let me tell you, at thisbeach, this is what you had,
like it was the safest thing toeat because it was cooked in oil
, it was fried and all thebacteria was gone.
Um, I had eaten in a placesimilar to that before and I had
tried to get like camarones alajillo, like garlic shrimp, and
(25:22):
it did not end well for mebecause I got so, so sick.
So the next time I went backthere I was like, give me the
deep fried fish with the deepfried tostones, I don't care, I
was hungry, I wanted to eat andin terms of food safety, that
was the safest thing to have.
So it's also that kind ofmindfulness.
(25:42):
We don't need to stick to everysingle rule all the time.
So even though I love having agood portion of vegetables on my
plate or salad or somethinglike that, it's not applicable
in all situations and I want youto know that too, because
sometimes we think that thesewellness rules are so hardcore,
(26:05):
but they're really not Okay.
We also need to have like alittle bit of mindfulness of
food safety and accessibilitiesto different things and where
the food is being prepared atthe same time.
So if you, if you can don'tskip meals um, if you can don't
(26:25):
skip meals, just have yourversion of breakfast, lunch and
dinner, so that way you remainmore stable.
Have your snacks, have yourdesserts, have whatever you want
, and also keeping in mind foodsafety concerns.
Another biggie, biggie, biggie,biggie, biggie for vacation is
(26:46):
alcohol.
Y'all don't be drinking nowater, but let me tell you how
much y'all be drinking alcoholout there.
So this is the main thing thatgets you effed up, and I don't
mean like in a drunk way.
I mean that most of the time,what's being consumed is super
duper sugary drinks.
(27:06):
They're made with thick syrupsthat come from I don't know
where.
They add a lot of sugar to themand we have so many.
We're having a good time and wehave a lot of them and that
makes us feel so incredibly sick.
I can tell you stories uponstories about how I've lost full
(27:29):
days of vacation because I justhad way too many sugary drinks
everything from like a crap tonof rum and Coke in Jamaica, you
know.
You know, like that Appletonrum with Coca-Cola.
Yes, I used to down Coca-Cola,all right, it was just so good
(27:49):
and I have the pictures of it aswell.
I remember when I was, when Iwent to Vegas and I literally
could not eat for an entire day.
I wanted to freaking cut mystomach out of my body because
it hurt so freaking bad.
I remember I ended up eatinglike around four or 5 PM the
(28:10):
next day because my stomachhurts so bad.
And what was this from?
You know those wild coyotedrinks in Las Vegas that they
have like a gazillion slushymachines.
I thought it was so cute towalk around with one of those
boot cups up and down drinkingall these slushies Again, not
(28:32):
the alcohol, the insane amountof sugar and chemicals that
those drinks have in them.
And then another time in Aruba Ihad so many caipirinhas, and if
you don't know aboutcaipirinhas, yes, it has lemon,
yes, it has.
I think it's mint and otherthings, but what it also has is
(28:54):
like two to three teaspoons ofsugar, not that much if you're
having, well, whatever Like ifyou're having one or two, maybe
that big of a deal, but I didn'thave one or two, I had like 10.
Okay, and I felt so incrediblysick.
So things like sangria and piĂąacoladas and whatever slushy
(29:17):
drinks you're having, again isnot to rain on your parade, but
it is to make you aware that wetry to go all out when we're on
vacation and it's like let medrink this, let me drink that
and, to be honest, like yourbody is just like what the fuck
is happening right now.
(29:38):
Like one day you're giving melike not that much food and
we're not drinking this muchalcohol and we're not having
this much sugar.
And then, from one day to thenext, everything changes and in
your mind, in your consciousness, you know that you're on
vacation, you know that you paidfor this, you know that you're
going all out, you know that youwant to have a great time and
(30:00):
your poor body is blind to thisand it's just like what the fuck
is happening.
I need to troubleshoot coursecorrect ASAP, asap.
Okay, so is not not have alcoholis being mindful of what you're
(30:24):
having?
And please, double fist, and bydouble fist I mean have a
frigging cup of water in onehand and your drink in the other
hand.
Be mindful of how many of thesesugary beverages you're having,
one behind the other.
What are they putting in thesethings?
Are they being made fresh?
Are they making them with fakesyrups?
Right, that is just like highfructose corn syrup with red 40.
(30:49):
What is making up the colors inyour bob marley drink?
Okay, like sure, it looks cooland that's as much pleasure as I
want to get from that drink.
I just want to look at it andbe like, wow, that is so pretty.
But I don't want it inside ofme to make me feel so sick.
Now, do I want to try newthings?
(31:12):
Absolutely.
Do I want to try amazinglyfresh cocktails?
Yes, and you know what, if Ireally feel like having a drink
and that is all that isavailable in certain places,
then to me I just have a beer,if I can.
Right, I know, like, also, somebeers have gluten inside.
(31:33):
It's not a preferred choice foreverybody, but sometimes even
wine can be so sweet that itbothers my stomach, especially
sweet wines like Moscato's orcertain Rieslings and things
like that.
So, unless they be having someProsecco or some crisp rosĂŠ or
something like that.
(31:54):
So I think those are usuallythe two big things If I'm
talking to my foodie fam and myfam that likes to have drinks
and have a good time.
And again there can be thisbalance of I'm having a good
time and I want to keep having agood time.
(32:14):
I don't want to wake up sick tomy stomach the next day or that
night.
I know I've been on vacationswhere my friends are just done
by dinner and I would get sopissed because I'm like I want
to go eat again, I want to gohave my dinner, I want to try
these places and y'all are outhere planchados en la cama,
(32:39):
because y'all just overdid itthroughout the beginning of the
day and no judgment right,everybody to their own devices.
But I'm specifically talking tothe crowd of who's with me,
like you want to have a goodtime, you want to explore all
these things and you don't wantto feel like death.
(33:00):
And let me tell you, a lot ofmy clients have gone on many
vacations where it's like less,less, you know, turn up and
they've been pretty good interms of feeling good.
Not that they did a good job,but they were feeling good and
(33:22):
they were still able toparticipate in whatever they
wanted to participate.
But it's just that likedelineation between I've had
enough or I really don't needthree drinks of those specific
ones, or trying something, andbeing like this is not for me.
Asking questions.
And again, even if you work onstaying hydrated and having your
(33:47):
meals, that alone is a gamechanger.
That alone, okay.
We need to be mindful of howmuch time we're spending in the
sun, of how much we're sweating,things like that, because that
can also kind of take you outwhen we're not used to like
having that much heat on us fora specific like so so long, and
(34:10):
that's actually one of thethings that gets me and that
gives me a migraine.
So that's's why sometimes I'mlike, yes, let me have this
water, let me stand in the shadefor a few minutes.
So this is basically how Ihandle these things.
When I'm out here, I reallywant to be mindful of how I'm
(34:34):
feeling.
So there's also the treats,right, like desserts, and at
home I'm not having dessertevery single day and every
single meal that I'm having.
But let's say I'm on vacationand there's like a bunch of
desserts to try yes, yes, please, and thank you.
(34:55):
Like this is yes, yes, pleaseand thank you.
Like this is this is what welive for.
Like this is the enjoyment oflife.
This is why I do the 80% of thework to have this kind of
enjoyment.
When it comes around, even hereat home in New York, when
there's new dessert places thatpop up and things like that, I
(35:17):
want to go try them.
So what are some things thatI'm definitely excited to try in
PR?
And those are things likealcapurrias, limber, tostones de
pana, quesito, medalla de beer,mofongos, fresh cocktails yes,
I am down for that and I amexcited for that.
(35:41):
The trick, too, when it comes totreats, is knowing when you've
had enough you don't have tofinish every single thing that
you purchase and knowing when tojust share with your friend.
A lot of times, I just sharewith my partner or share with a
friend.
Most of the time, we don't needa whole one to ourselves.
We can just go ahead and share,and I like to walk as much as I
(36:11):
can.
All right, and when possible,I'll go to bed at a reasonable
time.
If it's not like full on time,then I try and go to bed at a
decent time so I'm notcompletely exhausted the next
day, because appropriate restreally plays a big role as well.
So you want to unwind from allthe exploration, the busy days?
Give your body a break in thatway, okay, so I hope these
(36:35):
things, these tips, were superhelpful.
You and from the first episodewhere I spoke about bringing
electrolytes and all thesethings, these are stuff like
things that you can carry withyou or buy when you get to these
places.
I think I can bet money thatthis is like the top two or
(36:58):
three things that affects uswhen we're traveling between the
hydration, skipping meals oreating like things that are not
aligned with us all the time,even if there are other things
that are safe for us to eat,they really do a number on us,
and something that I really workon with my clients, as I said
(37:22):
in the first episode, is reallysetting the mindfulness, the
awareness and the knowledge baseto be able to make these
decisions without feeling likeyou're restricting or you're
missing out or anything likethat, because they have directly
built connections with how itmakes them feel and, most of the
(37:44):
time my clients come in withgoals like, oh, I want to lose a
bunch of weight, I want to lookgood in my clothes, look good
in my clothes, things like that,and very quickly it changes to
I want to feel good, like theydid not realize how, for how
(38:10):
long they had not been feelingwell and how addicting it is
just to feel good, not to bebloated all the time, not to
have digestive issues all thetime, not to be tired and
fatigued and have brain fog allthe time.
That is equally as valuable, notspoken about enough or brought
to the awareness of part offeeling well in your body, part
of your health journey.
Because, again, a lot of timesit's just about the external,
(38:32):
the external, the external andhow we're looking.
But I can guarantee you thatthe more you feel well on the
inside, the more you will lookgood on the outside.
There's no way around it.
The way you're feeling on theinside oftentimes reflects as to
how you feel and you look onthe outside.
So you want to pay attention toboth.
(38:53):
All right, I hope thesesuggestions, these tips, were
super helpful for you.
I have to say that, if you wantmore support on these topics.
If you are excited to go onvacation and, like, really own
it, really feel confident, havethat knowledge base that I'm
(39:15):
really feel confident, have thatknowledge base that I keep
mentioning.
And if you really want to notreally want to, I actually know
that you really want to but ifyou've been having a rough time
building these habits, it feelssuper hard.
You know a lot, you know whatmight work for you and you're
having a hard time withimplementation and you also want
(39:38):
to understand what you don'tknow, right Like you don't know
what you don't know and learnnew perspectives and new like
add skills to your toolbox andmaybe different ways of doing
habits that are a better fit foryou.
That's exactly what I cansupport you with in one-on-one
food and hormone health coaching, and we worked together for six
(40:03):
months so that we can take ourtime in mapping all these things
out right and understanding howyou feel and processing and
building on a great foundationthat we're going to build
together.
So that's essentially what, ata super high level, it would
(40:24):
look like to work together infood and hormone health coaching
.
Now, if you have furtherquestions, if you're interested
in learning more, I invite youto book a consultation call with
the link in the show notes, oryou can go ahead and send me a
message either on Instagram orvia email, and I'm happy to
(40:45):
continue the conversation there,because I know one of the main
pain points is I have a hardtime building the habit,
building the habit, and thething is that life is very
spontaneous, let's say, or we'renot in the same place all the
(41:05):
time, we're always switching up,and I think something that
trips people up is coming out ofroutine or coming out of a
specific plan.
But when you have the knowledgeand the tools with you, then
that a lot of times is enough togo ahead and make decisions
that are aligned and how tomanage your mind while you're at
(41:26):
it.
Like I said in episode one, thenumber one best thing that I
take with myself on these tripsis my brain and my knowledge
base Okay and the variety oftools and habits that I have to
be able to pull from when I'm indifferent situations.
And that's exactly what I wantfor you, friend.
So I can't wait to keep intouch, I can't wait to talk to
(41:50):
you, and I hope you have anamazing time on your vacation.
I'll talk to you later.
Bye.
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