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Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.
Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…
Without any further ado, let’s get started..
N.W.A. Tip Of The Week
It’s that time of the year.
Vacation season!
The summer is when most of us take some time away from “the grind” and enjoy the warmth, and for those of us with kids, the lack of school and classes.
Because of all the vacations, the summer can be a tough time for fitness.
Especially when we’re actually on holiday.
If you’ve been working hard, you don’t want to go on a trip, and come back 10 pounds heavier.
You’ve put in way too much effort and made way too much progress to take huge steps in the wrong direction…
Every year, I have clients who take vacations. They’re a part of life.
Sometimes, those clients get anxious and freak out a bit.
They start to worry about how they’ll track their macros or do their workouts and they try to figure out crazy logistics to make everything perfect during their trips.
Let me give you some simple advice for your vacations this summer – this is the same advice I give to all of my 1:1 clients.
Remember the purpose of tracking your macronutrients.
First, I don’t want you to track your intake on vacation – at all.
After all, it’s a VACATION!
A break from the normal stresses and routines, and a time to rest and rejuvenate.
Yes, it’s also a time to rest from the constant macro-tracking as well.
Instead of worrying about macros, and food scales, focus on the reason we track macros in the first place.
We track macros to A) ensure we eat enough protein, and B) keep our calories in check.
That’s it, and that’s all!
So, keep this in mind.
Don’t track your food, but make your meals protein-dominant.
Eat healthy, delicious, fresh foods.
Don’t overeat or gorge; but savor and enjoy your meals.
Watch the snacking and the alcoholic beverages.
This is a big one on vacation.
We tend to snack more. Handfuls of chips down by the beach. Multiple beers while on the boat.
That sort of a thing.
Pack yourself some healthy snacks.
I’m a huge fan of plain Greek yogurt with a ranch seasoning packet, and veggies.
High protein, tastes just like creamy ranch, and super low calorie.
If you’re drinking, keep it reasonable, and mix in waters frequently.
Multiple alcoholic beverages in the hot sun will make you thirsty, and the munchies will come out to play.
It’s really not the “meals” that get you on vacation – it’s the snacks, the desserts, and the booze.
Get in activity and be active; train if you want to (or don’t, your call).
Movement is everything; moving and staying active is always a great idea while on vacation.
Early morning walks are a great way to start the day.
Bonus points if those walks are on the beach or by the lake overlooking the water.
If you wish, search for a gym and do your regular workouts.
But it’s not necessary. Don’t stress it, take the time off to let your body recover and rest from your weight training schedule.
You could mix in some bodyweight routines if you wish.
Or you could shoot hoops, throw the football around, or go on a hike.
There’s lots of ways to move while on your vacation.
If you do decide to hit the weight room, just get in there and have fun.
You won’t be setting any “PR’s” when you’re away from your normal gym.
Just chase the pump, do what you enjoy, and get those feel-good endorphins from your workout.
Remember – maintaining on vacation is your goal.
Don’t set unreasonable expectations for yourself.
You probably won’t come back from your trip lighter than when you left.
You’ll gain some water weight at least, so don’t step on the scale the minute you get back home.
Give yourself 3-4 days back in your routine to allow some of the “junk weight” to dissipate.
Turn the page from your vacation quickly – that’s important – don’t let a week of vacation turn into a month because your mind is still in “vacation mode”.
Any weight you gain on your trip will be gone quickly, so don’t stress it one bit.
Vacations are only for a few weeks out of the year.
Your physique and health aren’t determined from 1-2 out of 52 weeks.
They’re determined by the other 50 weeks, and your habits over the long haul.
Most importantly – enjoy your vacations!
They’re the moments you will always cherish and remember, for the rest of your life.
—
Check out these results Fabian received in our coaching program (below).
This is what happens when you put in the work.
You can learn more and join about our most popular – and affordable coaching offer here.
More AF Content From Around the Web:
You hear “men should be able to do 10 pull ups and 40 push ups”.
Let’s be REAL.
If you can do ONE pull-up and a set of 10 push ups with good form, you’re likely stronger than 95% of all men.
Is that too harsh?
Sounds about right to me.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J Anyman Fitness
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