How to Maintain Consistency While Traveling - Ep. 2 of Sam's Fitness Journey

In this episode of The Wellness Diaries podcast, I talk with my client Sam. We cover Sam's travel challenges, her meal tracking, and eating habits. We get an update on how Sam's fitness journey is going, how much progress she's made in the last month or so, and how she navigated tracking while traveling. We explore the importance of being mindful of food choices and the role of tracking as an awareness tool. Sam describes the structured weekly check-ins and daily tracking through the coaching app, which includes sleep, digestion, energy, and hunger. We also touch on workout adjustments and the importance of communication in a coaching relationship. The episode emphasizes the normalcy of imperfection in health routines and the value of self-compassion and encouragement over comparison and shame.  Enjoy the episode!   TIME STAMPS Travel and Tracking (00:00:31) Sam discusses her travel experiences, tracking habits, and maintaining balance while on the road. Eating Habits and Body Signals (00:01:49) Sam reflects on her eating habits, body signals, and the impact of her food choices during travel. Scale Victories and Progress (00:04:44) Discussion on the progress of weight loss and the importance of non-scale victories. Tracking Challenges and Skills (00:06:20) Challenges and skills related to tracking food while traveling and estimating portion sizes. Support and Awareness (00:09:38) The importance of support from family, the awareness gained from tracking food, and the sustainability of tracking. Diet Strategies and Calorie Deficit (00:13:24) Discussion on different diet strategies, the role of calorie deficit in weight loss, and the importance of healthy food relationships. Food and Emotions (00:17:32) The impact of food on emotions, the importance of behavior over food, and the simplicity of calories in and out. Reflections on Progress (00:17:46) Sam expresses excitement about her progress and reflects on her changing mindset and habits over the weeks. Client Adjustments (00:18:20) Ashleigh explains her approach to making adjustments for clients and discusses the importance of not always changing macros. Weekly Check-in Process (00:19:18) Sam details the process of her weekly check-in, including the questions she answers and how she communicates with Ashleigh. Daily Tracking and Workouts (00:20:22) Sam describes her daily tracking routine, including weight, intake, and workouts, and discusses how she communicates with Ashleigh about her workouts. Client-Centered Coaching (00:23:05) Ashleigh emphasizes the importance of asking the right questions and tailoring coaching to the client's needs and preferences. Client Advocacy and New Experiences (00:25:04) Sam discusses advocating for additional exercises and trying new activities, highlighting the positive impact of the coaching relationship. Diverse Workout Approaches (00:28:11) Ashleigh encourages diverse and enjoyable workout approaches, emphasizing the importance of finding activities that are fun and sustainable. Curiosity and Discovery (00:29:26) Sam expresses the benefits of curiosity in exploring new workout activities and discusses her excitement about incorporating different exercises. Accountability and Coaching Support (00:32:12) Sam reflects on the accountability and support provided by Ashleigh, highlighting the impact of regular check-ins and coaching interactions. Workout Dilemma (00:35:03) Sam discusses her struggles with maintaining her workout routine during travel and her realization about being gracious to herself. Active Trips (00:36:28) Ashleigh and Sam talk about the benefits of staying active during trips and how it affects mood and well-being. Self-Compassion (00:37:37) Ashleigh emphasizes the importance of showcasing real-life struggles and self-compassion, rather than comparing oneself to fitness influencers. Mindset Shift (00:39:28) Sam shares her transformation from feeling jealous of runners to encouraging and celebrating others' journeys, promoting a positive mindset. Parting Advice (00:40:36) Sam emphasizes the importance of breakfast and its impact, concluding the episode with a positive note.   JOIN OUR FB COMMUNITY: https://www.facebook.com/groups/821409229816960   FREEBIES & SPECIAL OFFERS No Brainer Fat Loss Checklist: https://ahubnutrition.myflodesk.com/fatlosschecklist Special 1:1 Coaching Offer for podcast listeners only: https://www.ahubnutrition.com/coachingapplication Group Coaching: https://www.ahubnutrition.com/90days Simple Meal Ideas Freebie: https://view.flodesk.com/pages/626c82f91e8046b220253e1b FIND ME ON IG: https://www.instagram.com/ashleighmariehubbard/  IG: https://www.instagram.com/ahubnutrition/  IG: https://www.instagram.com/thewellnessdiariespodcast/