Empower Your Life: Master Fitness, Friends & Getaways

Let’s get one thing straight (okay, maybe that’s not exactly our specialty, or even something we strive for): You don’t “ruin” progress with a single meal, a weekend away, or even an entire vacation.

Staying fit while traveling or eating out isn’t about getting it “right” 100% of the time. It’s about making the best choices that you can, with what you have available and focusing on progress, not perfection. Consistency matters more than any single meal  or weekend away.

With that in mind, here’s how to navigate food, drinks, and movement in a way that feels effortless—not obsessive.

1. Eating Out Without Derailing Progress

Restaurant menus can feel like a minefield—so many options, hidden calories, and temptations. Eating out doesn’t have to mean losing control over your choices or sabotaging your progress.

How to Make Smart, Effortless Choices:

• • Start with protein. Lean meats, fish, tofu, or eggs will keep you satisfied and help you avoid overdoing it on carbs or fried foods.
  • Load up on veggies. Ask for extra greens, order a side salad, or swap fries for roasted vegetables.
  • Watch portion sizes. Restaurants love serving meals fit for a linebacker, but that doesn’t mean you have to eat like one. One trick I like to use? Ask for a to-go container before you start eating and stash half your meal away. Out of sight, out of mind—and tomorrow’s lunch is already sorted.
  • Be mindful with carbs. It’s easy to fill up on bread or dive headfirst into a bowl of pasta before your main course even arrives. If you want them, enjoy—but set a limit upfront, whether that’s a few bites, splitting a dish, or balancing it out with extra protein and veggies.

What This Looks Like in Real Life:

• • At an Italian restaurant? Order grilled chicken or seafood with a side of veggies instead of creamy pasta.
  • Going out for sushi? Choose rolls with lean protein (tuna, salmon) and veggies instead of tempura-fried options.
  • Brunch plans? Opt for an omelet with avocado and a side of fruit instead of pancakes drowning in syrup.
  • Hitting up a Mexican spot? Fajitas (hold the sour cream), tacos on corn tortillas, or a burrito bowl (skip the extra rice) will keep you feeling great—without skipping the flavor.
    • And about those margaritas… If you know me and Michael, you know we don’t pass up good Mexican food—or a solid margarita. Here’s our trick: ditch the sugary house margaritas and go for the real deal. Ask for a margarita made with fresh lime juice, tequila, and a splash of orange liqueur (Cointreau or Grand Marnier). Less sugar, all the flavor. If you’re feeling fancy, ask for reposado or añejo instead of silver tequila. It makes ALL the difference.

Pro Tip: Don’t show up starving. Have a protein-rich snack before heading out to avoid making impulsive choices.

🔗 Related Read: Thriving at Social Events: How to Stay True to Your Nutrition Goals

2. Drinking Without Undoing Your Hard Work

Alcohol is part of social life, and you shouldn’t have to choose between a drink and your fitness goals. It’s no secret that cocktails, wine, and beer can add hundreds of extra calories to your night.

How to Drink Smarter:

• • Choose simple, lower-calorie drinks. Vodka soda, tequila with lime, or dry wines are all solid choices over sugar-laden margaritas or heavy beers. But if you really want a drink that’s smooth, satisfying, and doesn’t come with a side of regret? Bourbon on the rocks (or neat) is my go-to. Michael and I call them ‘sippers’ because this isn’t a drink you knock back. Tt’s one you enjoy, one slow sip at a time.
  • Set a drink limit before you go. Sticking to 1-2 drinks helps you stay mindful while still having fun.
  • Alternate with water. It slows your drinking pace and keeps you hydrated.
  • Eat before you drink. Trust me—drinking on an empty stomach doesn’t just lead to overeating later, it also fast-tracks you to over-drinking. That first cocktail hits way harder when there’s nothing in your system, and suddenly, your ‘just one drink’ plan turns into karaoke and late-night nachos. Do yourself a favor—eat something first. Every time.

Pro Tip: If you know you’ll be drinking, balance it out by choosing a lighter meal—think lean protein + veggies rather than a heavy, fried dish.

Related Read: How to Enjoy Alcohol & Still Lose Weight After 40

3. Staying Fit While Traveling (Without a Gym)

Vacations, business trips, and weekend getaways can throw your routine off. Travel doesn’t have to mean losing all momentum.

Simple Strategies to Keep Moving:

• • Use hotel gyms (or improvise). Even a 15-minute workout helps maintain your progress.
  • Walk everywhere. Exploring a new city? Make movement part of the experience, as long as you can do so safely.
  • Try active activities. Paddleboarding, hiking, swimming—find fun ways to move.
  • Use bodyweight workouts. Squats, push-ups, and core work require zero equipment.

How to Keep Eating in Check While Traveling:

• • Follow the “one indulgence per meal” rule. Love the local pasta? Have it, but skip the bread and order a lean protein on the side.
  • Stock up on snacks. Keep protein bars, jerky, or nuts in your bag to avoid relying on junk food.
  • Hydrate, hydrate, hydrate. Travel dehydrates you—drink plenty of water to keep cravings and bloating in check.

Pro Tip: If jet lag hits, stick to your usual meal timing to help reset your body faster.

4. What to Do If You Overdo It (It Happens)

Had one too many drinks? An indulgent vacation? A full weekend of eating out? No big deal.

Here’s what NOT to do:

• • Starve yourself or try to “compensate” by over-exercising.
  • Obsess over what you ate.

Instead, get back to your normal habits:

• • Drink plenty of water. Flush out excess sodium and bloating.
  • Eat nutrient-dense foods. Focus on lean protein, fiber, and whole foods to reset cravings.
  • Move your body. Not as punishment, but to feel good and get back in rhythm.
  • Drop the guilt. One weekend doesn’t define your progress.

The best way to stay fit? Make it a lifestyle, not a cycle of restriction and overindulgence.