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Steamboat Blog-O’Neil’s Tavern 2

SkylarOctober 11, 2020

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About Me:

Hi!
I’m Skylar! I’m a wedding photographer, nutrition coach and CrossFit L2 trainer. I live in Colorado with my husband and our black cat. I love sharing my life and journey with health & fitness. I help people feel good and look good through nutrition coaching.

April: Month in Review

May 5, 2021
How to Approach Nutrition While on Vacation or Traveling

May 1, 2021
Pre & Post-Workout Nutrition

April 24, 2021
March: Month in Review

April 4, 2021
February: Month in Review

March 14, 2021

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skystarbuck@gmail.com

Post-Travel Tips✈️ . . Since mid-May, I’ve s

Post-Travel Tips✈️
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Since mid-May, I’ve spent several weekends out of town for personal travel and wedding work. If you’re anything like me, returning home from traveling always has me feeling a bit off. By the time I’m home, I’m ready to get back into routines that help me look and feel my best. Maybe you’ve returned home from a crazy weekend, and aren’t sure where to even start. Choose one idea today to work on! Swipe for a few things I prioritize after travel. 👉

Hair brought to you by burpees from 22.2. 🤪 Wen

Hair brought to you by burpees from 22.2. 🤪 Went with 95lbs for the deadlift and was happy I got through the 9’s on the downhill side plus one deadlift of the 8s. I’m in a season (a long one) where I’m not very serious with my CrossFit workouts. At the end of the day I just want to move and feel good! The CF Open just makes a normal workout a lot more fun to do!

Me to me during 22.1 db snatches. “Don’t you d

Me to me during 22.1 db snatches. “Don’t you dare drop this 35lb dumbbell on your head.” Anyone else?! 😅Just happy to move my body and do it!

✈️Vacations and traveling can often be points

✈️Vacations and traveling can often be points of stress for people with health, fitness, and especially weight loss goals. Often you start a vacation with good intentions, but then one meal sends you into “screw it” mode. You think “I know I’m going to gain x pounds from this, so might as well enjoy it” and down the drain your motivation goes. 😬Instead of coming back from vacation refreshed, you come back feeling guilt ridden and thinking of how you’ll “work it off”.😭
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It doesn’t have to be that way. You can travel and go on vacation while enjoying fun food and drinks without throwing your goals out the window. 💃
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First, you have to reset your expectations for how you’ll behave on vacation. You’ll be out of your normal routine and schedule, you can’t expect yourself to be perfect. But you can set-up some guidelines on how you’ll approach your day or each meal while traveling or on vacation.
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Here are 10 different ideas for what you can focus on to still keep your nutrition a priority while on vacation:
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🔹Have a lean protein or a big source of protein (20-30g) at each main meal.🥩
🔹Drink water as often as possible. 💧
🔹For every glass of alcohol, drink one glass of water.🍺
🔹Choose low calorie drinks and low sugar mixers.
🔹Choose either a fun drink or a dessert. 🍪
🔹Pack your own protein bars, beef jerky, and easy snacks for times when hunger strikes.
🔹Have veggies as your side at meals by swapping fries for a side salad or vegetables. Instead of fries for a side, I’ll often choose a side salad. 🥗
🔹Get in low intensity movement if possible. Lots of walking! 👟
🔹Sleeping 7+ hours.😴
🔹Simply accepting you won’t be 100% perfect and not beating yourself up about it. Decide to enjoy some time off and foods you don’t normally eat. ✌️
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This is a list that works for me and I have in the back of my mind. I don’t do ALL of these at once, maybe 2 or 3 depending on the day and situation. AND if I have a day where none of the above happens, IT’S OK. You gotta enjoy life and let it go sometimes.
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How do you like to approach nutrition while traveling or on vacation? Any tips or tricks you take with you? 👇

What should I eat after a workout? 🤔 . . Your p

What should I eat after a workout? 🤔
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Your post-workout meal should happen within 2 hours after your workout and should prioritize protein and carbs. Protein to promote muscle growth and maintenance. Carbs to replenish glycogen stores. This will help with recovery and to refuel your body for the next day. 💪
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Post-workout nutrition could look like:
🔹A protein shake of 1 scoop of protein powder in almond milk with a banana on the side or blended in.
🔹A well-balanced meal with a solid serving of protein, carbs, and fat. For example a grilled chicken breast, serving of rice, and veggie stir fry cooked with olive oil. 🍚🥕
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Post-workout nutrition will look different for everyone. If you did an early morning workout then a protein shake might fit better with starting off your day quickly and heading out the door. 🏃If you caught an evening class, you might be going home to eat dinner and then head to bed. 😴 Whatever works best for you, make sure you at least get in a solid serving of protein!
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Do you have a favorite post-workout meal? 👇👇👇
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I workout either mid-morning or mid-afternoon, so a protein shake is usually my go-to. Some days I just have protein powder with almond milk. Other days if I go home right after my workout, I’ll blend some frozen bananas and strawberries into my shake. 🍓

We all go through different “seasons of fitness”. 💪How you workout might change from season to season and that’s ok! I used to think a certain way of working out would be what I did for the next 10 years, turns out it’s not.
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Maybe you’re training for a half-marathon. Or you have a competition coming up. Maybe all you have in this season is 30 minutes a few times a week to get in some kind of movement. Maybe you’re recovering from an injury and easing your way back into things. 🏃‍♀️
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I’ve been in a long season of strength and bodybuilding focused workouts. My main motivation is to feel good and look good, so I follow programming that is physique focused. I consistently say no and pass on workouts that don’t align with those goals. My body has never looked better and my body actually feels great too. This is the season of fitness I’m in right now and it’s working for me. ✌️
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In another season of life my way of working out might completely shift. And that’s ok. ✨
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Your fitness and how you workout is up to you. No one else. You don’t have to do what everyone else is doing. Find a way of working out that aligns with your goals, you can be consistent with and is something you enjoy doing.
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So tell me! What does working out/fitness look like for you right now?👇👇👇

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skystarbuck@gmail.com © 2020. Skylar Starbuck