Healthy Habits for a Happier You Newsletter
Newsletter #03
So, how did you do with your stress management over the last 2 weeks?…
Here are some of the things people mentioned they noticed after integrating 4-7-8 breathing:
“ I found I was much more intentional when I would take a moment to pause & breathe”
”I didn’t feel stressed about the things I ate that were less nutritious, because I felt like I was being more intentional with them, rather than eating mindlessly, followed by feeling stressed out about it later”
That’s the kind of stuff stress management can help you with 👆
Click here to re-read that newsletter!
Your Habit For The Next Two Weeks
- Track your inputs, in a way that works -
Or, add in your own habit!
Are you tracking if your tracking is working?
If you're following me on social media (and if you're not, I suggest you start here), you would have seen that last week I was in San Francisco for a conference called "nights & weekends."
You might have also noticed some of my food posts:
A massive sandwich on day 1
Croissants on day 2
In-N-Out Burger on day 3
Clam chowder bowl on day 4
A decadent breakfast sandwich on day 5
Yes, I was that person taking photos of my food everywhere I went.
I don’t try to track everything meticulously while I’m away or on vacation, but I do keep a light eye on my activities to maintain some balance.
When you're the smallest person in the gym lifting the heaviest weights, you also earn the title of being the one who can eat the most. So, having a degree of mindfulness and awareness around my inputs and outputs is always helpful to ensure I am being intentional.
Besides sharing my food on Instagram to make everyone drool, I also employ these strategies on vacations to keep myself accountable without compromising my experience:
1. Food Photos
Taking photos is actually an easy way to track your food.
When you don’t want to bring a food scale or measuring cups to a restaurant (please avoid being that person) and you can’t find nutritional labels for what you’re eating, this is a simple solution. I review what I had and add a 30% estimation margin to ensure I'm not underestimating my intake.
Check out this article here, which discusses how "people underestimate their true calorie intake by astonishing percentages, typically 30 percent, with a range of 10 to 45 percent depending on such factors as age, sex, body composition, and socioeconomic status."
With this nutritional insight, I figured 30% is a reasonable number to go with.
2. Keeping My Goals In Mind
There’s a notion that fitness enthusiasts have some secret (which I can't reveal, or it won't be a secret anymore 😉) regarding nutrition.
Personally, I’m not the kind of guy that maintains 7-10% body fat year-round, nor would I want to be. I’m currently in a really good place in terms of body composition, strength, and conditioning, while also growing my business and managing the endless responsibilities of being an entrepreneur.
I often reference a great article called "The Cost of Getting Lean" by Precision Nutrition, which provides insight into the effort required to achieve certain body fat percentages.
For me, the results (the "juice") are not worth the effort (the "squeeze") to stay that lean year-round.
So, when I'm on vacation or away from home, that generally means taking a break from my usual nutritional routine. While I did enjoy some healthy meals during this trip, I aimed to keep my caloric intake around maintenance levels (which for me is between 2200 and 2500 calories each day).
3. Walking a Lot on Vacations.. like, a lot a lot…
On vacation, I’m not usually lounging on the beach eating bonbons or drinking to my heart’s content (most of the time).
During my 6-day trip to San Francisco, I averaged 26,510 steps per day, though not as many as my trip to Barcelona earlier this year, where I averaged 34,907 steps per day. I guess I took it easy this time.
Though I don't necessarily believe in the "I'll burn this off later" mindset regarding nutritional intake, I do mindfully stay active—even without strength training—and ensure I fuel myself accordingly.
This article here shows you how many calories you'll burn based on your height and weight (though some might say this estimate is a bit "sus" as the kids would have it, but let’s take it for what it is).
This means I burned about 900 calories each day with all those steps (likely underestimated, given the steep hills of San Francisco, which are like walking up a staircase 90% of the time, which the estimate does not consider).
That said, activity output numbers tend to be skewed and inaccurate, so they're not worth obsessing over.
Delicious Food Is Not to Be Missed
Greg, who’s also in my program (apply here), is a sandwich aficionado.
When I told him I was going to SF, he immediately insisted I try the Deli Board Calzche sandwich. There was no shortage of calories or flavour.
I grew up in a Canadian-Italian household where we ate when we were:
Hungry
Sad
Bored
Celebrating
Mourning
Cooking meals
We literally ate all the time.
So, my relationship with food is one where if it looks and smells delicious and is endorsed by another European, it’s a sure bet I’ll be there to enjoy it.
If you’re visiting a place with special food, please don’t stress about your caloric intake to decide if you should have it.
Here’s a pro tip: if it’s a large item like the sandwich I mentioned, just split it in two, enjoy one half, and save the other half for another day, or share it with a travel buddy.
Wrap-Up
Trying to stick rigidly to your routine when you're not in your usual environment is a great way to sabotage your enjoyment and sense of success. My goal as a coach is to enhance my clients' quality of life while practicing what I preach myself.
Those who succeed most with my program (take a look at them here) understand it’s about knowing when to push, pull, or pause to achieve their results.
I’ve adopted a phrase from my coach Carmen Bott to capture this idea:
"You can’t change the tide, but you can surf the waves."
You can embrace a sustainable and realistic approach rather than one that demands more effort than it yields in results. If you’re seeking guidance, feel free to click this link to schedule a call with me, and I’ll be happy to help you figure out how you can do that.
See you soon!
P.S - Here is the sandwich in question.
Articles I think you might find interesting!
8 signs you’re not getting enough protein.
TLDR (Too long, didn’t read) 👇
Here’s a TLDR (Too long, didn’t read) version of the article I linked that will provide some insight into how you can recognize the signs that you need more protein in your life.
Protein is crucial for more than just muscle-building; it's vital for overall bodily functions, from bone health to hormone production. Read the full article here, or check out the summary I made for you, below!
Signs of Protein Deficiency:
Swollen Feet and Ankles: Lack of protein disrupts fluid balance, causing swelling.
Mood Changes: Insufficient protein can affect neurotransmitter production, leading to irritability.
Hair, Skin, and Nail Issues: Protein deficiency affects keratin and collagen production, leading to brittle nails and dull hair.
Importance of Protein:Vital for tissue repair, immune function, and hormone regulation.
Key for energy, especially during prolonged exercise.
Daily Protein Needs:
Generally recommended 0.8 grams per kilogram of body weight, adjusted for activity level and age.
Protein Sources:
Animal: Lean meats, fish, eggs, dairy.
Plant-Based: Legumes, quinoa, nuts, tofu, spirulina.
Focusing on a balanced diet with diverse protein sources can help prevent deficiencies and promote overall health.
If you’re looking to get a more specific/prescriptive nutritional regiment, consider filling out this application form for us to jump on a call & see what would suit you best!
Walking on a Treadmill vs. Outdoors: Which is best?
Neither is right, but here are the pros & cons for both !
TLDR 👇
Walking on a treadmill and walking outdoors both offer distinct benefits that can enhance your fitness routine. Treadmill walking provides a controlled environment, customizable workouts, and reduced joint impact.
In contrast, outdoor walking boasts varied terrain, mental health benefits, increased caloric burn, and social interaction opportunities. The effectiveness of each method depends on your personal preferences, goals, and circumstances.
Treadmill Walking Benefits:
Controlled Environment: Exercise regardless of weather conditions, ensuring consistent workouts.
Customizable Workouts: Adjust speed, incline, and use pre-set programs for tailored fitness goals.
Reduced Impact: Cushioned surfaces decrease joint stress, beneficial for those with joint issues.
Outdoor Walking Benefits:
Varied Terrain: Challenges muscles differently and promotes overall strength.
Mental Health Boost: Nature reduces stress and enhances mood.
Increased Caloric Burn: Natural elements like wind and uneven surfaces increase workout intensity.
Overall Effectiveness:
Treadmill is ideal for convenience and consistency.
Outdoor walking offers mental health benefits and engages more muscles.
A balanced approach combining both can maximize health benefits and keep you motivated.
The best choice in my opinion? - The one you can consistently do, find most value in, but most importantly, enjoy most.
Here are some of the awesome people I met over the weekend, who I wanted to shout out in this newsletter.
Vanes, Kristi, Claudia, Brook - you guys are too kind.
Thank you all for making it an extraordinary weekend <3
That’s all for today!
I’m excited to see/hear your responses & insights on the articles above & how your habits went.
Catch you in a few weeks,
Santo
Thanks for reading!
Here are a few more ways I might be able to help you:
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X: (Formerly Twitter) @Strengthbysanto