Subscribe to the NWA Newsletter Here
Tonight’s the night I lift up some sh*t,
Bench pressin’ on the incognito tip,
Slammin’ weights ‘cuz you know I have to,
You never know when the fitness bros are comin’ at you.
– Dre (probably)
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
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
The days are getting shorter, and the school year is coming to a close.
You know what that means – vacation time is right around the corner.
We have a few family trips planned ourselves.
This summer I’m headed to Cape Coral, Orlando, and Grand Lake, Colorado.
After 9 straight months of school for the kiddos, work for myself and my wife, and non-stop sporting events, I’m ready to unplug for a bit!
While I’m looking forward to get away from the grind, I don’t want to take a huge leap backwards with my fitness goals.
It’s no fun to get back from a trip up 12 pounds and have to take the next 2 months to get that 12 pounds off of you.
Trust me – I’ve been there before… and it doesn’t have to be this way.
Here are a few tips I’ve learned over the years – these are tips I use myself and I give to my 1:1 coaching clients when they go on a trip.
Don’t try to track every macro (in fact, don’t closely track anything).
A vacation is just that – a vacation.
No My Fitness Pal.
No tracking macros.
No meal planning.
Take a break from the counting, and use your vacation to practice eating intuitively without the training wheels on.
Get plenty of protein, and be mindful of your overall calorie intake.
While you shouldn’t be tracking your calories and protein, be mindful of it.
You should always make your meals protein-based.
Never eat a meal without a solid dose of meat, or dairy based protein.
Be mindful of excessive carbs and fats.
Things like sugary sauces, creamy dressings, mounds of cheese, etc. will add up quickly.
Eat as many tasty, whole foods as you can, and simply do your best to be healthy.
Junk food is still junk food – avoid “junky snacks”.
Avoid having your hand in a bag of chips non-stop.
Keep away from the candy.
Junk food is still junk food, and it’s never good for you, even on vacation.
Not only will it add loads of calories to your diet, but you’ll feel like garbage if you chow down on junk food when you’re not used to it.
Go ahead – eat the dessert if you want to!
After all, it IS vacation!
I know the last tip was to avoid junk food.
But if you’d like a piece of cake, an ice cream cone, or a sweet treat once per day – go for it!
It’s not a big deal. Just avoid snacking on processed garbage – that’s the one that really causes damage.
Drink plenty of water and stay hydrated.
Often, on vacation, you forget the simple habits since you’re out of your routine.
Stay hydrated and drink plenty of water and electrolytes – especially if you’re out in the sun during the day.
This will energize you, reduce your hunger, and help you digest your food better (extremely important when you’re out of your “rhythm” with your diet).
Take it easy on the alcoholic beverages.
Have a drink or 2 if you’d like, but don’t use your vacation as an excuse to get bombed.
You’re not on college spring break or anything (at least I don’t think you are).
Have a couple drinks if that’s your thing.
But keep things reasonable and keep the drinks to a minimum – nobody wants to deal with a hangover on vacation (and plus, you want to remember your vacation as well).
Get a workout in if you wish. Or don’t. It’s your call.
If you’d like to find a gym and get a workout in, awesome!
If you’d like to do a bodyweight routine in your hotel or Air BnB, fantastic!
But if you’d like to take the time off of training and relax, that’s just fine, too.
Your fitness level is a function of your overall habits for the year, not the few weeks you’re on vacation.
It’s perfectly fine to take the time to rest and skip the gym while you’re traveling.
Be active, though!
Go on walks every morning.
Hit up the bike trails.
Enjoy a nice hike.
Explore a new city by foot.
Be active while on vacation!
See the sights, move your body, and try not to spend every minute lying in a beach chair.
Most of all – have fun and make memories!
After all, isn’t that what vacation is all about?
When you’re lying on your death bed in your stinky diaper, you won’t remember if you tracked your macros while at the beach.
But you WILL remember the great time you had with your family.
The company.
The laughs.
The love.
The comraderie.
Enjoy it – they don’t happen too often – be sure to soak it all in and reenergize yourself.
———-
I currently have a few spots open on my personal, 1:1 roster for coaching.
I team up closely with my 1:1 clients and we work together on an individualized approach for success.
To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.
Looking forward to speaking with you.
More AF Content From Around the Web:
Humans underestimate how many calories they eat by 50%.
Humans overestimate how many calories they burn by 100%.
No wonder everyone has such a tough time getting lean.
If you’re not tracking, you’re guessing.
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
Read the N.W.A. Newsletter Archives
Client Testimonials and Results
The first time Snoop and Dre collaborated… (NSFW – lyrics)