Cori (00:00):
Welcome to the Redefining Strength Podcast, everything you need to succeed on your health and fitness journey, even the stuff you don’t want to hear. Life is constantly evolving, and at every new season we have to sometimes step back and assess what do we need now to meet ourselves where we’re at, to keep rocking those results and own lifestyle changes. So I’m super excited to be joined by Sierra, one of my fabulous coaches today to talk about how we can shift with the seasons to make sure that we’re always moving forward towards our goals. Sierra, welcome. Thanks for joining me today,

Sierra (00:37):
Cori. I’m so happy to be here and happy to talk about what the summer will bring.

Cori (00:42):
So with that being said, potentially we’ve started a new habit. We’ve built a new lifestyle. Starting in January, we’re feeling good with our progress, and then we hit the summer and all of a sudden it’s like, ooh, margaritas. Ooh, beach vacations, right? There’s all these different shifts that happen and trying to force the same old habits can backfire. How can we really start to assess what we might need to change to make sure that we’re meeting ourselves where we’re at and not losing everything that we work so hard for?

Sierra (01:15):
Great question. One of the first things I look at is planning to succeed. So you’ve probably heard the quote before, if you fail to plan, you plan to fail, right? And we can’t underestimate that. The summer is an entirely new season. So what we do then is assess the entire summer in total, and then we dive into what that looks like, taking everything into account and I mean everything. So one of the first things that we consider is what does your summer look like? When is your actual summer is what I like to think of. Is it May through August? Is it kind of a calendar summer? Or I’ll ask about careers. Are you an educator where your summer is actually specifically designed into your career? Or who are you actually taking into account for summer as well? Do your kids dictate your summer? Does your spouse dictate your summer?

(02:12):
Are there graduations? Are there elderly parents? Are there parents that know that you have some time off, so they’re going to take advantage of that? We take a lot into account, but it’s really more about the planning than anything that will make a summer as successful as possible. So if we can take environment into account, take your people, your loved ones, your family, your friends into account, if you take even your environment in terms of school zones or summer schools or changing populations in the gym, that’s some factors that may not be as big until you get into the situation. Lastly, we can take even climate into account and weather changes. So for example, if you are kind of prone to sickness when the seasons change, it’s going from cold to warm or if you have pollen, allergies, anything like that. If climate changes, does that affect your workouts too?

(03:17):
Does it affect when you work out outside? Are you a runner? Do you need to now work out earlier in the day to avoid the heat in the afternoon? I know in my example, I live in southeast Louisiana and we have to prepare for hurricane season, and so anytime that happens, we have to figure out how our nutrition plays a part, how our evacuation zones play a part as well to keep up with reality. The reality of planning, so I’ll put it this way, there’s not too much to plan, but we have to be realistic in what our goals are and how that can play a part in a new season.

Cori (03:55):
It’s owning the reality, as you mentioned, so that our priorities, our needs don’t also become our excuses because a lot of times it can be like, oh, well it’s too hot now in the afternoon to work out. Okay, well you can own that. You can plan for it and then you can work out in the morning. Or I have dogs stepping on my face, which wake me up way earlier in the summer because it’s all of a sudden light out. Or even as you mentioned other people, as you said that, I was like, oh, I’ve never thought about the fact that my summer extends a little bit. Because Ryan’s birthday in September is usually a time we want to celebrate. And so the more we do consider vacations, which is something we usually jump to as the only thing, but when it’s light, the weather, all these different things, the more we can make sure that we’re meeting ourselves where we’re at. So those excuses don’t pop up because that’s often the problem. We haven’t owned that. Something’s changed, and then we get to this time where we’re like, what do I do now?

Sierra (04:55):
That’s absolutely the problem, and what helps so much is drafting and creating that calendar because like you said, we take into account vacations, but we might forget that a birthday is here, that someone’s graduation is then here, and then things will come up possibly. Or you might have to do some travel that you weren’t initially thinking of. And Corey, how many times have you done it? I’ve done it myself where I then look at my schedule and say, oh my goodness, there’s a birthday this weekend and then I have to go out with my girlfriend in two weeks and then the next weekend has something and the next weekend has something. So even planning and realizing that those long weekends, like Memorial Day weekends or even 4th of July, that even those two to three day weekends do play a huge part in how you,

Cori (05:57):
But the more we own that, the more we can find different strategies to navigate those things. Because I can tell you if there’s multiple weekends back to back, it’s easy to get in the mindset of like, well, does it even matter if I do anything during the week between because I’m basically going to be bad these other times? But it’s like, no. And how you even handle that might be based on your goals, your needs at the time where maybe you do a mini cut in between those two things, or maybe you just go back to normal habits or maybe because you know won’t be as motivated. You set some minimums and there’s no right or wrong, but by having that clear calendar where you can see everything, you can determine what might be the best course of action for you. And then even in that say, oh, that didn’t work out the way I planned. I had all these great intentions to do a mini cut, but I’m actually not motivated, so I realized that it didn’t work for me. How can we navigate that to help ourselves make the most educated decisions when it comes to how to handle the in-betweens, I’ll even say

Sierra (07:00):
Great question. One of the first things I would say is research, research, research, research. A lot of times, and we always think of vacations first, but I do want to also stress that it’s all the events that I’d recommend creating a calendar and putting all together throughout the summer months, but researching your environment and where you’re going to go and what that environment has is going to be a big first step. So for example, just some that I think off the top of my head, if we’re going on a vacation, will it be hot? Will it be cold? Are you in a hotel or in an Airbnb? Are you in some place with a microwave and refrigeration that will play a part in how your nutrition comes together? Do you even have control over your nutrition or are most of your food and drinks, will they be out?

(07:50):
Is something already planned? Is it an all you can eat buffet? Is it a resort, is it a cruise? Or do you have control of maybe one to two meals that you can go grocery shopping for? Are you going internationally? Is customs going to be something to plan for, especially if you’re bringing food items. So just all the things to research and know and don’t be afraid to delegate this research by the way. I would say don’t take it all on your back. If you can delegate that research and say, Hey, I need your help to look up this country or look up these cuisines, make it fun, make it family filled so that everyone can have an idea of what you’re about to embark on. So the research is going to be super important, but that also not only plays a part in nutrition, it plays a part in workouts as well.

(08:42):
What environment are we going move in? Are we close to a gym far from a gym? Is it a hotel gym or is it a hotel gym? We know the difference. Is it a hotel room floor that we’re looking at or are you able to walk with others? Is it going to be a trip where it’s a lot of steps? Disney World looks different than a cruise. So just all the different research that is kind of the first piece of putting those plans together. And then after you research, make sure to communicate. A lot of times we’ll do the research and then we’ll think that this journey and our goals is just by ourselves, but especially with unicorns, tell your wrangler what you researched so that we can help. We have all the different tips, tricks and plans to make sure that one vacation may not look like the same as another.

(09:36):
Vacation may not look the same as a three day weekend. So everything looks different. And so we want to help you navigate what’s realistic. And then also the people around you. Like I said before, you should not be the only person with all the research in your head. Make sure to let your trip mates know what you plan to do. I’m going to work out. I’m going to walk on a beach. Would you like to join me? I’m going to moderate my alcohol intake. I’m going to have a couple because guess what? I want to have a couple. We have a lot of Wrangler classes talking about alcohol, and the big key is if you want to choose to drink, then choose to drink because you want to choose to drink. But don’t be afraid to let people on your trip know that at the end of the day.

(10:22):
So it’s going to be that communication after that research plan, how your movement works. And then lastly, create an exit strategy. How many times do you get home and nothing’s in the refrigerator? How many times do you get home and you’ve eaten a lot of salt or had some alcohol and then all I want is a salad and some broccoli and none of it’s there. So creating that exit strategy, return home with a plan. One of our coaches, Lynn actually talked about this all the time, is schedule food delivery in advance. Make sure there’s food delivered when you’re at home or have some frozen options so that you can pop in the oven, pop in the microwave, the air fryer, and then maybe go grocery shopping after that. But you can prepare with protein and fruits and vegetables, make sure you have something. So at the end of the day, that was a lot, but it’s a lot to say, do the heavy lifting beforehand, research it, communicate and plan how you’re going. Move, come out with an exit strategy and know that all of that is to benefit you and your goals.

Cori (11:32):
It’s coming back to not only what your schedule is for the summer, but what your goals are, what your priorities are, how you want to strike balance. Because I brought up the in-between and I love that exit strategy because that leads back to the in-between and how we’re handling it and how we’re getting back on track because sometimes we just go right to the vacation, right to the holiday and we think, I can’t do something on this to reach my goals. And we try and white knuckle our way through, which ultimately sabotages us. Instead of saying, Hey, I’m a cocktail girl. I want my cocktails on vacation and I’m not going to have access to a gym, so I’m going to work out on the patio that’s there, which I’ve done patio workouts, I’ve done bed workouts, I’ve done any sort of workout, I need to figure out ways to do stuff.

(12:14):
But sometimes it’s just not possible and sometimes you don’t end up wanting to do it, and that’s okay, but owning that balance to then know how you’re going to have that exit strategy, how you’re going to get back in a groove, there is no one right way. And you might even determine that how you’re handling a vacation right now when you’re really driving hard towards a goal is not how you handle it later on. And I think the more you research, the more you see the opportunity or even see some of the struggles you’re going to face, right? Because if something is too hard to do and we’re ultimately assessing it and we’re not going to do it, then plan for it, right? Even if you ideally wanted to maybe cook more meals or work out consistently or do different things, if it’s not going to be possible, the more you can own that, the more you can then strike that balance around it.

(12:58):
And I do think you hit on something so key in the communication because we need to manage our expectations, and this also means managing the expectations of those around us. If you’re going on vacation with a spouse and you’re making changes to how you’ve usually vacationed, the more you have that clarity with them and that conversation, the more they’re also going to be on board and they can find their own balance versus you both wanting to do different things and then being on vacation and be like, oh no, we’re not on the same page. And then someone ends up giving and then there’s not happiness with something. So I think communication is almost the missing piece that we don’t see people utilize enough to find their balance on vacation even or through the summer or new season. Would you say that that it’s a key component,

Sierra (13:42):
Massive component. Corey, I cannot stress how many times have we been on a trip with others and we don’t want to be the buzzkill, we don’t want to be the person that wants to be the health and fitness person. We have our goals, we know what we want to do, but we know that everyone else might have different goals in mind. There’s no reason, especially if we are traveling with loved ones who know that we are on this journey, we’re on this goal trek, we want to make sure that we’re the best beast at ever. If that’s the case, why not share it with the other people around us? It’s not to be a bus kill, it’s to own your own journey, but also find the balance. And you touched on that recently, balance is going to be key because you still want to have fun at the end of the day, you’re going on a vacation, you don’t want to squander it an entire vacation if you realize that tracking to a complete macro ratio to a normal calorie range, if you’re all the way, for example, if you’re in a caloric deficit, if we’re focusing on fiber, if we’re focusing on a bunch of different things while not on vacation, and if that is just too much to focus on while you’re on vacation, own that reality, realize it, and then we talk about how to find the balance, then do we need to set a calorie cap?

(15:03):
Do we make sure that instead of two drinks a night, maybe it’s one drink a night or have a space in between drinks, make sure that there is moderation there. Do we focus on hydration because it is a lot of heat, right? Do we make sure that we set a hydration goal and a protein goal so that it’s much better for you to hold at the end of the day? It’s not really the numbers, it’s the consistency on the numbers that are going to maintain your results. So all that to say the communication is going to be exceptionally important, especially when it’s a bunch of people on the trip that also have access to the itinerary too. Two,

Cori (15:47):
I love that you brought up the different macro options because I think we get very set in viewing habits in only one way and balance over the year doesn’t mean that every day has the same balance. It could mean on vacation being like, Hey, my balance is that calories don’t count. But knowing this and the impact that’s going to have, no, I’m not going to make the excuse that every day is legendary and special and I can do this every day. That’s not giving yourself grace, that’s giving yourself an excuse, but you could say, Hey, this vacation to X place is really special or this holiday does mean a lot to me and so I’m going to strike a balance around it. Going more intensive with the macro ratios, focusing on fiber, focusing on quality foods and then saying, no, maybe I’m not tracking off of that. How do you navigate different options? I know you brought up the calorie cap and the protein minimum, but how can someone be not on their phone tracking if they’re on vacation and that doesn’t feel like the right balance for them, but still holding themselves accountable,

Sierra (16:47):
That’s where their communication comes in again. So obviously talk to your Wrangler. We have different strategies, especially we want to make sure that the balance is there that you’re not having to figure out and play Tetris with macros all at the dinner table. So for example, hand portion guide comes into play. We make sure that we can see what your meals are even tracking in different ways. If it’s not on your standard tracking software, maybe it’s taking pictures. Pictures are also important, and by the way, it’s a twofer because when you take pictures, you also have pictures of your vacation and trips. And a lot of times you’ll see that a lot of foods are very nice and pretty and with a lot of accoutrements. So it’s a twofer and it’s a win-win situation right there. So you can take pictures, you can plan your meals in advance.

(17:39):
Maybe the ones that you have more control over than others if you would like, maybe it’s the same breakfasts, maybe it’s the same lunches or it’s the same breakfast, the same snack. So that dinner can be a choice. Maybe it’s the calorie range and the protein range. Maybe you only track protein. I would say make sure that you at least track or do something. If you track and do something, you can then have reflections afterwards as opposed to an entire vacation, an entire weekend or an entire trip, kind of just going over our heads. Maybe have something tangible and some data that you can then return back to a year from now, maybe 20, 27 in the summer and say, Hey, this is what worked and this is what didn’t. So now I’m going to use what worked and I’m going to go 1% better and still be able to enjoy myself. So at the end of the day, I make sure to track something, make sure that you have a plank on what to track. But there are tons of ways to follow macros. Hit protein without having to go completely in your phone and miss out on all the beauty of your vacation trip in summer.

Cori (18:54):
Please, we know you’re taking pictures of your food anyway to post to Instagram. I mean, we all do it. We’re all guilty of it. But I love that because it’s even a memory for future plus. It’s that accountability, and I think what you touched on in there is so important of even the 1% improvement for next year, but meeting yourself where you’re at right now was something you’ll feel successful with because I do think a lot of times we think in ideals of ideally what we’d like to do and we don’t own. Again, this goes back to doing the research planning ahead and the more we say, Hey, what would make me be 1% better this summer? The more we meet ourselves where we’re at, and we do those improvements and then because we feel successful with them, we even want to do more. Because we might say it’s not possible to track on vacation, but if you’re taking a lot of trips, maybe there are some vacations that aren’t meant to be as much as food trips.

(19:46):
Or maybe there are days in that vacation where you’re like, Hey, I have more control. I can be a little bit more consistent and every day doesn’t have to be this legendary day and it makes the other days even more special. But there’s different ways to really strike that balance and make those 1% improvements so we can keep moving forward. So off of this, thinking about the different seasons, how would you, again, summarizing all the great tips you’ve given, how would you really tell someone to get started making the assessments? They need to understand that stuff does shift with the summer. That’s not a bad thing, but we’ve got to focus on meeting ourselves where we’re at.

Sierra (20:26):
First things first is you have to know where you’re, so especially things like roadmaps and how do we know where we’re going? If we don’t know where we are right now, make sure that you understand. Are you in a caloric deficit? Are you trying to lose body fat? Are you at maintenance? Are we building? Are we bulking? Are we trying to gain strength? So know what your goal is first and foremost, and know that whatever choices you make, own those choices. Knowing that choices no matter what, have consequences and that could be beneficial or that could be not as beneficial towards your goals. So the more that we know where we are and where we want to go, we can then plan how the summer and how these months are going to impact it. Just know for example, if we want to go out of town, we want to have fun, but we also want to continue to lose weight, then there are going to have to be some choices that you might have to make.

(21:24):
And what we want to do and what we want to do, don’t always meet and agree. So for example, what we want to do with our goals and what we want to do when we’re out on vacation might clash. So then what’s our priority? Hopefully it’s goals. So we might have to make those decisions based on the research, based on the communication, based on how we put plans together. So best place to start is know where you are and then know where you want to go, especially all throughout the summer. Summer is a time where we might not be wearing as much fabric or clothes. So that’s already a great, great strategy in terms of, okay, I might need to figure out what ratios or what hydration I need to stick with to make sure that in my summer months I can wear short sleeve shirts and feel phenomenal in these summer months.

(22:20):
I want to wear a bikini and I want to feel phenomenal. So that’s where knowing where you are, also planning how you are going to go through month to month and every event is going to look different. Corey talked about it even within the same event, every day will look different too. So will there be some days where maybe you can focus on the food and then maybe there are some days where you don’t focus as much on the food, but all of that compounds and it snowballs and it snowballs. We just have to make sure that it’s not multiple setbacks in a that when you come out of the summer, now we’re five steps away from our goal. So start with knowing where you are and then know where you want to come out of the summer with, and then all of the things in the middle, we talked through the details there

Cori (23:14):
And you hit on the most important word and mindset with it is choice. We have a choice every time we’re presented with how we want to handle something and how we handle it in a specific situation or season of even our goals might be different than how we want to handle in the future. And instead of seeing that as restrictive even, or maybe even against our goals, we just see it as the balance we’re creating and recognize that we can always make a different choice at a different time. And the choice we make, this might not ultimately work, and that’s okay, but it’s making those small changes because if we do too much, we also have to recognize the sabotage that can create despite the fact that we have really good attention. So it’s always sort of balancing everything on that. Any other closing thoughts? This has been fabulous, Sierra.

Sierra (24:06):
Just one. I am no expert at the summer, but I do love to talk through and all of the wranglers love to talk through different seasons and what struggles it might create and might bring about. So not only have we gone through different seasons and how they change, but we’ve also coached others through how to navigate the seasons and how to be even realistic and celebrate the wins that come out of these seasons. So think my final words are make sure that you have the reflections out of the season once it comes to August and September, once we start to trail and transition into the fall, either have it written down or notated how this summer was, that can be based on, you can do journals in the reflections, pieces of the playbook pages. There are so many places that you can actually write down how that summer went.

(25:02):
What you never want to do is go into the next summer, make the same exact decisions and choices, and then we’re in the same place. Again, those reflections will be important. Don’t forget that, but also avoid overcommitting. And this is one that I personally struggle with is a lot of times we’ll have events that are on our calendar ready to go, and then how many times has this happened? Friend comes up, says, Hey, you want to go out for X, Y, Z? Oh, hey, we got a three day weekend. And it’s typically the friends that do not plan by the way, but they’ll say, Hey, you want to come to do this? Let’s go here, let’s go there. You have a choice to say, okay, let’s do it, but I need to do this while X, Y, and Z. You could even say, Hey, I’m good for today.

(25:51):
Let’s plan something out in July or August so that I can still spend time with you. It’s not going to work for right now. So avoid overcommitting to every single event that pops up and comes your way as I wrangler. Liz, let me know earlier this week, a great way to say it is say yes to less, and that way you can have the room to enjoy yourself without feeling like you’re always having to do something, especially in the summer that it would be a lot. And the last but not least, ride the waves. There is so much, so much, so much that can happen and there’s a lot of planning that you can do, but not everything always happens the way that we plan. And that’s okay. Ride the waves, continue to have fun. Enjoy your loved ones, enjoy the people around you. Be present in the moment. And then we come out on the other side and then we talk about how to keep trucking in 2025.

Cori (26:52):
I love it. And that reflection component does make us learn from everything. It helps us find a better and better balance. As you mentioned, we’re all constantly evolving that balance. I know my summer balance is different than it was the previous summer because I’ve learned from mistakes and things I really liked, and we are just enjoying life as we’re trying to move towards our goals. So Sierra, thank you so much. This was so helpful guys. Would love to hear what really resonated with you, how you are planning ahead for the summer months and really meeting yourself where you’re at. But thank you Sierra. Have a great rest of your week.

*Note: This transcript is autogenerated there may be some unintended errors.