『265: Staying Fit on Vacation: Maintain Health Goals While Traveling』のカバーアート

265: Staying Fit on Vacation: Maintain Health Goals While Traveling

265: Staying Fit on Vacation: Maintain Health Goals While Traveling

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 Nutrition and Exercise Strategies by a Female Physician In this energizing episode, fitness coach for women physicians and nutrition expert, Ali Novitsky MD, shares her best tips for sticking to a healthy eating plan while traveling. Whether you’re a busy doctor, on a family vacation, or just aiming to eat intuitively on the go, Dr. Ali breaks down how to maintain your fitness, nutrition, and mindset — even when you’re far from your usual routine. Learn how intuitive eating, flexible structure, and a focus on purpose can help you feel great without food guilt or fitness stress.From Japan With Love 🇯🇵As Dr. Ali preps her passport and yen for a long-anticipated family trip to Japan, she opens up about common anxieties around breaking fitness routines while on vacation, and how to stay intentional and well without feeling restricted.🧠 Mindset Reset: Why We Struggle with Routine ChangesHumans thrive on consistency. Dr. Ali reframes vacation not as a derailment but as a ✨scheduled interruption✨— a chance to practice flexibility, presence, and self-trust.🎯 Purpose First: What’s Your Trip Really For?Are you traveling for abs or for adventure? If your goal is connection, culture, and rest, your plan should reflect that.🍽️ G.O.A.L.S.: The Intuitive Eating Framework🥄 Get hungry first🍲 Observe for fullness💗 Allow feelings🏃 Love movement💥 Stop perfectionismPlus: 🥩 Prioritize protein, 🍭 Limit added sugar, 🍷 Be picky with indulgences.💪 Move with JoyFrom hotel-room workouts to scenic walks, keep it light, fun, and empowering.😴 Recharge ModeRest = results. Dr. Ali’s golden rule: nothing amazing happens after 9 PM 🌙.👜 Pack Light, Travel LighterSkip the stress. Bring what serves you. Leave the clutter — mentally and physically.🌀 Re-entry Like a ProReturn home with ease by building in a buffer day to emotionally re-align and ease back into routine.🧬 What’s New at The FIT Collective:🧠 48 CME Nutrition Training (30 CME for obesity board cert)💪 DIY Beginner + Total Fitness Programs🧬 Genetics Cohort: Swab now, work with Dr. Ali in Sept.🌐 Explore Programs at thefitcollective.com → Click “Programs”🪄 Final Encouragement:This isn’t falling off — it’s a strategic detour toward sustainable wellness. 💖🧘‍♀️ Vacation as Self-CareSkip the scale, not the experience. Travel becomes restorative when we nourish ourselves with presence and intention.👯 You’re Not AloneThousands have shared the same worries about “losing progress.” Dr. Ali offers compassion, not perfection.📣 Get InvolvedLove this episode? Share it with a friend, review it, or DM Dr. Ali with your favorite takeaway.💌 Stay ConnectedSubscribe for more episodes on intuitive eating, physician wellness, and sustainable health strategies.⏱️ Timestamps00:00:00 - Introduction and Personal Update00:00:13 - Upcoming Vacation to Japan00:00:44 - Vacation and Fitness Goals00:01:16 - Concerns About Losing Progress00:01:37 - Purpose of Vacation00:02:18 - Balancing Health and Memories00:02:29 - Tips for Managing Routine Disruptions00:03:55 - Mindset and Routine Disruptions00:05:10 - Handling Unplanned Trips00:07:18 - Getting Comfortable with Uncertainty00:08:00 - Setting Goals for Vacation00:10:00 - Intuitive Eating Principles00:11:02 - GOALS Mnemonic00:12:07 - Protein and Sugar Guidelines00:14:02 - Nutrition Strategy for Traveling00:14:34 - Exercise on Vacation00:15:38 - Loving Movement00:16:20 - Prioritizing Rest00:17:28 - Travel Light00:18:28 - Re-entry Phase00:19:01 - Importance of Routine00:20:00 - Reflecting on Routine Interruptions00:21:08 - Creating a Travel Protocol🎯 Ready to Personalize Your Health?Work with Dr. Ali• Beginner Strength Training Program – 12 months for only $199! ⁠⁠⁠⁠⁠⁠⁠⁠Enroll TODAY⁠⁠⁠⁠⁠⁠⁠⁠• Total Fitness Program – A 12-month mind-body experience. ⁠⁠⁠⁠⁠⁠⁠⁠Enroll HERE⁠⁠⁠⁠⁠⁠⁠⁠• The Fit Collective® x InBody USA/Canada – Get 15% off select models. ⁠⁠⁠⁠⁠⁠⁠⁠Click HERE⁠

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