https://cdn.thepleasantbox.com/gym1.jpg

There was a massive equipment scarcity when I set out to build my home gym. I had to shelve dreams of a perfectly coordinated set up. But with a little patience, I diligently pieced together The Pleasant Box. 

I'll preface this by saying there are several great companies producing quality equipment. I don't think you can go wrong at [Rogue Fitness](https://www.roguefitness.com/) and [Rep Fitness](https://www.repfitness.com/). I stayed away from big box stores as the quality and functionality didn't seem up to par. As you shop, pay attention to shipping costs and whether or not something is sold in pairs or not. 

If a large scale home gym is not feasible for you, check out [my list of must-have equipment for small spaces](https://thepleasantbox.com/fitness-equipment-small-home-gym). 

# Assess Your Requirements & Restrictions 

When we were looking for a new house to call home, I would do air thrusters in every garage to gauge if it was high enough. Our realtor was very confused. 

The first step in building a home gym is to determine what is most important to you.  What type of movements do you love doing? How much space do you need for your typical workouts? What type of equipment do you need?

Think through restrictions you might have. Do you have to fit a car in your garage or can you convince your spouse to leave the car outside forever? Can your floor support dropping weight?

Is your space going to be warm or cool enough? We ended up fully insulating our garage, including installing [insulation panels on the garage door,](/Cellofoam-Garage-Door-Insulation-Kit-8-Pieces-Garage-Door-Insulation-Kit-8-pcs/203630159) which made a huge difference. 

Is your garage floor level? Does the front slope? I was adamant about setting up equipment on a level surface. 

# Prioritize Your Equipment 

My bare minimum gym  required a squat rack with a pull up bar, one barbell, one set of plates and a bench. For these pieces, I did not want to skimp. 

## [Rogue SM-2 Monster Squat Stand 2.0](https://www.roguefitness.com/rogue-sm-2-monster-squat-stand-2)

I chose [this stand](https://www.roguefitness.com/rogue-sm-2-monster-squat-stand-2) for its stability, attachment compatibility and price. I wanted a freestanding option that did not need to be bolted to the ground, but provides stability. While the [Monster Lite stand](https://www.roguefitness.com/sml-2-rogue-90-monster-lite-squat-stand) is less expensive, I went with the Monster version in part for added stability and in part for more versatility as it has standard 1 inch holes for bolts. This makes it easier to find attachments. 

I also looked at [Rep Fitness](https://www.repfitness.com/strength-equipment/power-racks/squat-racks), but they were out of stock at the time.

I intend to convert the stand into a [half rack](https://www.roguefitness.com/infinity-hr2-half-rack-conversion-kit) at some point so I can safely bench without a spotter, do rack pulls and add plate storage. 

## [Rep Fitness AB-5000 Zero Gap](https://www.repfitness.com/strength-equipment/strength-training/benches/rep-ab-5000)

I had been eyeing [this bench](https://www.repfitness.com/strength-equipment/strength-training/benches/rep-ab-5000) for awhile, eagerly awaiting fresh stock. This bench is adjustable and super solid. A big selling point is the lack of gap between the two pads. It's also easy to maneuver around the garage. 

I also considered [Arsenal Strength](https://www.myarsenalstrength.com/strength-equipment/alpha/benches-and-storage-alpha/alpha-multi-adjustable-bench-ladder-style/) and [Rogue's AB 2](https://www.roguefitness.com/ab-2-adjustable-bench), both of which have great reviews, but are more expensive. There are a lot of benches out there. Given that I will be laying on it with heavy weight over my body, I wanted something super sturdy. 

## Barbells 

My first home gym purchase was a barbell. We were still in the midst of the great garage gym equipment shortage of 2020 so I was watching all the sites like a hawk. When Rogue had a [Bella Bar](https://www.roguefitness.com/rogue-bella-bar-2-0-black-zinc) in the Boneyard (rejected for cosmetics reasons). The Bella Bar is their 15 KG bar for women's Olympic lifting. 

I pounced even though I really wanted a standard 45 pound bar.  A few months later, I added a standard bar bell, this time from Rep Fitness - the [Rep Black Sabre barbell](https://www.repfitness.com/rep-black-sabre-barbell). I like them both, but the Rogue bar does feel smoother during Olympic Lifts. 

## Plates

There are so many options for plates. The right choice depends on the type of lifting you do and how heavy you lift. I wanted [crumb rubber plates](https://www.roguefitness.com/rogue-hi-temp-bumper-plates) because they are affordable and support olympic lifting. I'm not concerned about packing 700 pounds on the bar either so the larger width doesn't bother me. 

Basement Brandon did [a great video](https://www.youtube.com/watch?v=6hOSRAdMvuU) on picking plates and Garage Gym Reviews has [a detailed article](https://www.garagegymreviews.com/best-bumper-plates-guide) on the topic. 

## Change Plates

It took me forever to find change plates, which are so important to women lifters as we need the smaller increments to make gainz, especially in upper body lifts. For months, I rigged up some old York plates built for one inch diameter bars with resistance bands to make smaller jumps. The added stabilization challenge is great, too. 

After religiously refreshing Rouge Fitness, [Vulcan Strength](https://www.vulcanstrength.com/) and Rep Fitness, I finally found [a set of change plates in stock on Eleiko](https://shop.eleiko.com/en-us/equipment/plates/fitness/326-0025-eleiko-vulcano-plate-2-5-lbs-black)! 

## Attachements

For the rack, I have two awesome attachments: [landmine](https://www.roguefitness.com/rogue-monster-landmine-2-0) and [dip station](https://www.roguefitness.com/rogue-monster-matador). The landmine attachment enables some fun alternatives, outside of the normal movement planes. Some people may consider a dip station a luxury, but given how important upper body pushing and pulling is, I did not want to forego this one. Rogue also sells [a wall mount](https://www.roguefitness.com/wall-mount-hanger) for storing the dip station, which I love. My only complaint with the dip station is that I need help putting in on the rack, but when it's on, it's secure. 

## Kettlebells

The first piece of equipment I bought in 2020 was [a pair of adjustable kettlebells from Rep Fitness](https://www.repfitness.com/conditioning/strength-equipment/adjustable-kettlebell). This was before we bought a house so I needed something small and portable. I was skeptical of adjustable weights, but desperate from months of quarantine. 

They provide 5 kettlebells in one. Changing weights is easy. The only challenge for me was getting used to a larger diameter kettlebell, but that made be stronger so I'm cool with it.  

I've used [Elekio](https://www.eleiko.com/en/p/eleiko-competition-kettlebells/122#gs.rrzyzw) and [Rogue](https://www.roguefitness.com/rogue-kettlebells) kettlebells in the gym and they are both great. Elekio's are all the same diameter regardless of weight. Rogue's change size depending on the weight. While I haven't tried them myself, folks I respect recommend [Kettlebell Kings](https://www.kettlebellkings.com/). 

https://cdn.thepleasantbox.com/pleasantbox-gear.jpg

## Dumbbells

While I would love to have a complete set of matching dumbbells, like [this amazing set from Vulcan Strength](https://www.vulcanstrength.com/Elite-Hex-Rubber-Dumbbell-Pairs-p/elitehex-db.htm), the reality is I don't really need it. 

I have a pair of 15s, 20s, 30s and 35s. I also have one super old York dumbbell that weighs 26 pounds. For light weight accessory work, I use my 2.5, 5 and 10 pound change plates. I can hold two of them in one hand or pair a small plate with a dumbbell in the same hand, so I also have 7.5 and 17.5 pound options. 

Choosing the right dumbbell weights to buy is challenging. I recommend having a light, medium and heavy pair so you can cover your basis. 

Dumbbells and kettlebells are now a lot easier to find! 

# Flooring

The Internet is full of recommendations on gym flooring, with most people suggesting horse stall mats. My issue with stall mats is that there will always be a gap between mats because they don't fit together seamlessly. If this doesn't bother you, check them out at [Tractor Supply Company](https://www.tractorsupply.com/tsc/catalog/horse-stall-mats)

I ended up going with [Traffic Master tiles](https://www.homedepot.com/p/TrafficMaster-Black-with-Blue-Flecks-18-in-x-18-in-x-0-3-in-Rubber-Gym-Weight-Room-Flooring-Tiles-14-32-sq-ft-58298/301207371) from Home Depot. The cost is comparable to [Rep Fitness's tiles](https://www.repfitness.com/catalog/product/view/id/3103/s/zip-tile-flooring/category/439/), which I would have chosen had they came with border pieces. 

The mats are comfortable enough for floor work and cushion the barbell, although I am not dropping extremely heavy weights from overhead. 

We covered a 8 foot by 8 foot area with mats and will add another 8 x 8 section shortly so there is a distinctive section for the rack and for stand alone work. 

Rubber mats can give off an intense oder. I didn't notice it with the Traffic Master mats in the garage, but friends who used these in their indoor home gym said the oder was powerful enough to give you a headache. 

https://cdn.thepleasantbox.com/gym2.jpg

# Cardio 

I went back and forth on the right piece of cardio equipment to add to the mix. I would love to have an Assault Runner, Stair Machine, Bike and Rower... maybe one day. For now, I settled on a rower because I enjoy it more than the bike and it's light/easier to move around in comparison to the rest of these options. 

I was on a wait list for the [Concept 2 rower](https://www.concept2.com/indoor-rowers/model-d) for two months. They did a great job keeping me informed with a weekly email announcing my target order date. During that time, I almost ordered the [Vulcan Strength rower](https://www.vulcanstrength.com/Vulcan-Scull-Rower-p/v-scu-r.htm), which has stellar reviews, but ultimately, I waited for the Concept 2 because I didn't want to spend ~$900 on something I had never touched. 

# Accessories

- **Hip Thrust Pad:** If you hip thrust, getting a solid pad makes a huge difference. After using a towel or sweatshirt for years, the [BC Sponge](https://www.bretcontreras.store/products/sponge-fitness-product) changed my life. 
- **Abmat:** The [Abmat](https://www.roguefitness.com/ab2-firm-abmat) enables you to fully extend your abs during a sit up, which you can't achieve on a flat surface. 
- **Wedge:** I use the [BC Wedge](https://www.bretcontreras.store/products/wedge) for elevating my toes or heels during various lower body lifts such as heels elevated squats to place more emphasis on the quads. It's not the most heavy duty thing in the world, but it works for me. 
- **Wall Ball:** I chose a slightly heavier wall ball than I would normally use so I have something to push me. 

# Organization

A organized gym is an efficient gym. And while our car lives outside, I want the option to bring it into the garage if a massive snow or hail storm is headed our way. 

- **Barbells:** For barbell storage, I opted for [Rogue's gun rack](https://www.roguefitness.com/rogue-3-bar-gun-rack). 
- **Bands:** For bands and jump ropes, we found the [Kobalt Storage Rail System](https://www.lowes.com/pd/Kobalt-11-Piece-Gray-and-Black-Plastic-Multipurpose-Storage-Rail-System/50223579) at Lowes. You can get all sorts of storage attachments for holding your resistance bands and other accessory equipment. 
- **Shelving:** For what we have today, a heavy duty storage shelf was good enough. [This one from Lowes](https://www.lowes.com/pd/Project-Source-Heavy-Duty-5-Tier-Storage-Shelving-Boltless-36Wx18Dx72H-Powder-Coated-Grey/1002864602) can support 800 pounds per shelf... although I don't think we will test that to its full extent. 
- **Plate Storage:** I considered getting plate storage, but when I realized I could add on storage to a half rack conversion, I decided to wait. For the moments, my plates are stacked on the ground. 

https://cdn.thepleasantbox.com/gym3.jpg

It took me about four months to pull all of this together. I didn't mind taking my time as it gave me time to think about how each piece would fit in and if I really needed it or not. There are a few additional pieces I would love to add, but for now, I have more than enough to fuel fun and varied workouts.  

While there is still a shortage of equipment out there, many items, are in stock and they come back in stock frequently. Rep does a good job posting to Instagram Stories when equipment is available. Rogue has good email notifications, although, they are often sent a few hours after the site has been updated  Stay vigilant, get a browser extension to notify you when items are in stock or just refresh the sites every morning. Happy lifting! 

Here's a detailed description of the equipment I bought to create my home gym and why I decided to go with certain pieces over others. 

Assembling The Pleasant Box: Building a Home Gym from Zero

https://cdn.thepleasantbox.com/right-way-to-eat.jpg

Recently, a friend told me about a debate she had with a trainer. The trainer said everyone should eat a high fat, high protein breakfast. The friend didn’t feel like that was necessarily right for her.  

**This situation begs the question: is there a right way to eat?**

While there are some basic principles most people should follow, there are plenty of reasons why your diet may skew one way or another. 

Genetic differences, cultural preferences and personal preferences to name just a few. 

It’s worth experimenting with nutrition to figure out what works for you. 

Some of the basic principles we should all follow include: 
- Prioritize whole foods
- Eat enough protein 
- Respect serving sizes

**Now, should you eat a high fat, high protein breakfast? Are small meals better than large meals? Is it bad to eat after 8pm?** 

If you are following the basic principles of solid nutrition, these things are not that crucial. 
What is crucial is finding out what you like and when you feel your best. 

I understand why a trainer would recommend a high protein and fat breakfast. Protein is essential for a healthy body and most people don’t eat enough of it. Among many benefits, protein triggers hormones that reduce hunger and make you feel full. Fat is the slowest digesting macronutrient and its energy dense. 

This type of breakfast could help you power through a long morning without crashing or reaching for a mid-morning snack. But it might not work for you because of any number of biological, societal or personal reasons. 

For years, I ate a high protein, low fat, low carb breakfast that came in around 300 calories. It would keep me going from from until 12PM. Over the last six months, I’ve experimented with much larger breakfasts - higher protein and carb, and medium fat, coming in around 500 calories. I really like my new approach, but for years I was happy with the former. 

Some people feel better eating a higher fat, lower carb diet, while others prefer a lower fat, higher carb diet. For example, let’s look at a moderately active 120-pound woman eating 1800 calories. Her protein intake should be between 84-120 grams, which equates to 336-480 calories. Let’s assume she goes with 120 grams of protein. That leaves 1,320 calories for carbohydrates and fat. If she split the calories in half (50% fat, 50% carbs), she would need 73 grams of fat and 165 grams of carbohydrates. 

If you’re like me, you prefer more carbohydrates. If you’re like my sister, you choose more fats. It’s a personal preference probably rooted in genetic differences.  

Food is the foundation of your health and you can’t live without it. It’s important to understand the basics and experiment to find out what works for you. 

There is no right diet and there is not one right way to eat. 

Instead, focus on the foundation. 

- **Prioritize whole foods.** What does this mean? Eat vegetables, fruit, lean proteins, whole grains, healthy fats. In short, foods that are not processed. 
- **Get enough protein.** What does this mean? Typically .7-1 gram of protein per pound of bodyweight. 
- **Understand what true serving sizes look like.** What does this mean? Weigh your food or learn to estimate using a system such as [Precision Nutrition’s hand serving size guide](https://www.precisionnutrition.com/calorie-control-guide-infographic). 
- **Eat slowly.** What does this mean? Take time to eat mindfully, without distractions, to give yourself time to enjoy your food and feel how your body reacts. This is my Achilles heel...
- **Drink water and low calorie beverages.** What does this mean? Avoid sugary drinks and [alcohol](https://thepleasantbox.com/alcohol-macro-converter) that add hundreds of calories, but no nutritional value to your diet. 
- **Get enough sleep.** What does this mean? Most people need 7-9 hours of sleep. Lack of adequate sleep causes a dip in hormones that promote satiety. You’ll feel hungrier if you don’t get enough sleep.

As we all navigate "resolution season", I suggest we focus less on quick fixes and more on building long-lasting systems that will get us where we want to go and keep us there. 

Is there really just one right way to approach nutrition? Does some program have all the answers? Nope.

Basic Nutrition Is Not Complicated

The meal hack series is a list of snacks or small meals you can make from one base ingredient. No advanced preparation required. I decided to make these lists for myself after a failed attempt to survive a week without protein bars.

https://cdn.thepleasantbox.com/english-muffins.jpg

If you struggle to meal prep, need ideas for healthy snacks, or want to avoid excessive snacking, this approach could make it easier for you to meet your nutrition goals or change a frustrating bad habit.

These snack hack plans are for people like me who don’t spend all day Sunday meal prepping and struggle eating leftovers, but want to hit their macros or eat simply all week long.

Each mini meal can be made quickly and a shopping list is provided at the end. You don’t need to prepare ingredients in advance.

For each snack, I aimed for a macro ratio close enough to one of my favorite protein bars, PureFit Peanut Butter Chocolate Chip. The macro count is based on the Thomas’ Light Multi-Grain English Muffin. This lighter version of the original is the perfect canvas for snack making if you’re in a cutting, or otherwise restrictive, phase.

**You can swap the light English muffin with the original or, a personal favorite, Food for Life’s Sprouted Whole Grain English Muffin.**

Macro counts provided are based on the Thomas’ Light Multi-Grain muffin, but even the heartier sprouted grain option only adds three grams of protein and five grams of carbs, no additional fat, per muffin (both sides).

**English Muffin with Chicken & Pepper Jack**

- English Muffin, Thomas’ Light Multi-Grain (1)
- Shredded Chicken Breast (56g)
- Pepper Jack Cheese (1 slice)

28C, 8F, 20P; 230 Calories

**English Muffin Chicken Pizza**

- English Muffin, Thomas’ Light Multi-Grain (1)
- Pizza Sauce, Mutti (60g)
- Shredded Chicken Breast (56g)
- Provolone, Sargento Ultra Thin (2 slices)

31C, 9F, 22P; 255 Calories

**English Muffin Chicken, Goat Cheese & Tomato**

- English Muffin, Thomas’ Light Multi-Grain (1)
- Shredded Chicken Breast (56g)
- Goat Cheese, Chavrie, Original (40g)
- Tomato (2 slices)

29C, 6F, 18P; 206 Calories

**English Muffin with Goat Cheese, Tomatoes & Cucumber**

- English Muffin, Thomas’ Light Multi-Grain (1)
- Goat Cheese, Chavrie, Original (40g)
- Cherry Tomatoes (10)
- Cucumber (70g)

36C, 5F, 9P; 190 Calories

**English Muffin with Tuna & Egg**

- English Muffin, Thomas’ Light Multi-Grain (1)
- Tuna, Starkist (1 pouch)
- Egg (1 large)

27C, 7F, 28P; 250 Calories

**English Muffin with Tuna Salad**
- English Muffin, Thomas’ Light Multi-Grain (1)
- Tuna, Starkist (1 pouch)
- Light Mayo (15g)
- Dill Relish (15g)

28C, 5F, 22P; 215 Calories

**English Muffin with Peanut Butter, Chocolate Chips & Greek Yogurt**
- English Muffin, Thomas’ Light Multi-Grain (1)
- Peanut Butter (8g)
- Chocolate Chips, Nestle Toll House (14g)
- Fage 0% (85g)

40C, 9F, 15P; 262 Calories

*Mix it all together and dip your English muffin. It’s weird but good.

##Shopping List

**Base**

- English Muffins (2-3 packs to survive the week)

**Meat**

- Chicken Breast

**Produce**

- Tomato
- Cucumber

**Dairy**

- Pepper Jack
- Provolone
- Goat Cheese
- Eggs
- Fage Greek Yogurt (0%)

**Prepared / Canned Foods**

- Pizza Sauce
- Tuna
- Chocolate Chips
- Peanut Butter

**Condiments**

- Light Mayo
- Mustard
- Dill Relish

A week's worth of macro-friendly snack ideas starting with English muffins for no-prep, meal prep.

7 Meal Hacks with English Muffins

As we enter the holiday season with many parts of the world experiencing various levels of lockdowns and other COVID-19 related restrictions, it’s easy to be frustrated. The good news is that even without a full gym, you can get fit, build muscle and challenge yourself with very little equipment. 

https://cdn.thepleasantbox.com/pleasantbox-gear.jpg

During the early days of quarantine and for four solid months, I had one 26 pound dumbbell. My dad had the other one. Along with a few bands, I worked out 5-6 days per week, never getting board or feeling unchallenged. 

I also found creative ways to make things work like filling a small suitcase with books for Zercher squats and using canned food for lighter weight upper body work. 

After long hours scouring websites and waiting in virtual lines for equipment drops, I slowly added to my arsenal of equipment. 

If I had to start over now, here are the piece of home workout equipment I would prioritize.

## Exercise Bands

Invest in three or four different types.

- Small Thin Bands: Great for mobility work and for upper body work where you don’t want a lot of resistance. I found [these](https://amzn.to/2Wbp5LZ) on Amazon. 
- Small Thick Fabric Bands: These are great for lower body work including glute exercises. They will make your average bodyweight squat challenging. I’ve had [these one](https://amzn.to/37ZHJf9) for over a year and love them.
- Resistance Band Kit: These bands can be used in many ways. You can layer them up to create more resistance. Along with a door, you will have many options for exercises. Here is [a solid set](https://amzn.to/3p1cac3) that comes with a variety of resistance options. 
- Long Thin Bands: These are great for banded Romanian Deadlifts (hamstrings), pull aparts (shoulders), banded pushups and much more. They are also great for banded kettlebell workouts if you have some of those. Mine are from [Rogue Fitness](https://www.roguefitness.com/rogue-monster-bands). The color has faded over time, but they work just as well as day one. 

## Adjustable Kettlebells

I did not believe adjustable kettlebells could actually work. But when I found [these](https://www.repfitness.com/adjustable-kettlebell) in May 2020, I was more desperate than skeptical and adjustable dumbbells were unavailable. 

I am really impressed the [Rep Fitness Adjustable Kettlebells](https://www.repfitness.com/adjustable-kettlebell). No issues with clanking sounds. They have 5 different settings between 35 - 55 pounds and are sold as singles. 

There are an endless number of exercises you can do with kettlebells: swings, deadlifts, squats, rows, presses, core work and more. 

For inspiration, check out [Marcus Filly](https://www.instagram.com/marcusfilly/?hl=en) on Instagram. 

I also share ideas [in my workouts](https://www.instagram.com/thepleasantbox/). You don’t *need* two kettlebells, but there are fun things you can do with a pair. 

Side Note: Lifting heavy weight is a crucial factor in building muscle. Our bodies respond to the resistance. Of course, it is possible to get fit without lifting weights, but if you want to build muscle and fight back against age-related weakening, weights are key. Sadly, many women are afraid to lift heavy enough. A topic for another day. Just wanted to point out that if you can get your hands on a 25 pound dumbbell or more, don’t pass it up!

One of my favorite fitness professionals, Mrs. Sweendog, just launched [a dumbbell only program](https://sweeneyfitness.com/product/sweeney-fitness-dumbbell-program/), which I am sure you can pull off with kettlebells too. If I was in lockdown with my one dumbbell or my pair of kettlebells, I would scoop that up. 

## Sandbag

A very affordable and accessible way to bring heavier weights into your home training is [a sandbag](https://www.repfitness.com/rep-sandbags). I wish I would have thought of this in March. You can use this versatile apparatus in place of dumbbells, kettlebells or barbells. 

## Pull-up Bar

The nice thing about a pull-up bar is that you can take it down easily when you aren’t using it. I have one built into my rack so I can’t speak to the quality of the door versions, but [this one](https://amzn.to/37ZIGnJ) has great ratings on Amazon and you can use it for dips.

## Jump Rope

I have [a speed rope from RPM](https://rpmtraining.com/) and [a weighted jump rope from Rx Smart Gear](https://www.rxsmartgear.com/heavy-jump-ropes/). These are great for adding cardio to a circuit or giving yourself a break from running.

Great workout equipment for small spaces and budgets.

Fitness Equipment to Prioritize for a Small Home Gym

How can you make changes to your nutrition if your partner doesn’t want to follow along?

https://cdn.thepleasantbox.com/cooking-couple.jpg

First, let me be clear that if you are trying to make lifestyle changes, it’s vital to have support from your close family and friends. This article is not about how to navigate an unhealthy relationship where one person is trying to improve their life and the other is holding them back through negativity and lack of support. This article is about finding ways to achieve two different goals as a couple in a loving way.

My husband and I love cooking dinner together. He loves flavor. I eat for function. He is not trying to make major changes to his weight. I’m actively working on a lean, muscle popping body composition.

**Even though I weigh and track my food, we still manage to cook and eat together.**

The biggest challenge is controlling the amount of fat.

Another clarification (because nutrition information has become so convoluted). Fat isn’t bad for you. It’s great for you! It’s very energy dense meaning a small amount packs a lot of calories.

For reference, a moderately active woman should be eating about 4-6 servings of fat per day. A serving of fat is one tablespoon of olive oil or one tablespoon of peanut butter. What does that look like? About the size of your thumb. Not a lot!

This means we have to find recipes that are modular, customizable and work well with adding in additional fat (aka flavor) for one side of the table.

One of our standard dinner nights is pasta and sauce, most often spaghetti Bolognese. Here’s how it goes at Casa Lyons.

- For the pan, we use an oil spray or one tablespoon of oil. It’s easy to add 400 calories to a dish with a heavy-handed pour of olive oil. If there is one thing worth measuring, it’s your fat sources.
- We make one sauce using lean ground meat. We fluctuate between 93/7, 90/10 and 85/15 depending on who does the shopping and discounts available. If we’re on the less lean side of the spectrum, I advocate for straining the fat out after we brown the meat. Some days I win, some days I lose.
- The rest of the sauce is canned whole tomatoes, garlic, onions, spices, etc. Not much to worry about there.
- For the pasta, I will use a spaghetti squash and my husband will make actual pasta. While I will eat pasta, I prefer the vegetable version because I can make a huge bowl. One cup (about 100 grams) of spaghetti squash has 31 calories consisting of 7 carbohydrates and less than one gram of fat and protein. One serving of pasta (56 grams dry) has 200 calories consisting of 42 carbohydrates, 1 fat and 7 protein. I can eat 5-6 cups of spaghetti squash or 1 serving of pasta which is significantly smaller than you think. Or, I can eat 2 cups of spaghetti squash and a thin slice of whole grain bread and I’m still not exceeding the calories in one serving of pasta. If the notion of spaghetti squash makes you want to bounce right off this page, eat the pasta! But take a moment to understand what [a true serving size](https://www.precisionnutrition.com/calorie-control-guide-infographic) of pasta looks like.
- For toppings, this is where my husband will add some cheese and olive oil back on top. Depending on the leanness of the meat, I will also throw on some cheese, but again, I’ll measure out a true serving of cheese (28 grams).

**The results: my version is roughly 414 calories; 41C, 16F, 25P. My husband’s version is 760 calories; 68C, 35F, 41P.**

We have found ways to cook as a couple, but eat differently with everything from tacos, tostadas and enchiladas to shepherd's pie and even lasagne.

Sometimes you want to change, but your partner doesn’t need or want to follow the same path. When it comes to changing your nutrition, having a supportive environment is essential. The great news is that you can collaborate in the kitchen so that each person meets their needs while enjoying the moment together.

You want to lose weight, but your partner doesn't share the same goals. You also love cooking together. Is it a lost cause?

Cooking as a Couple with Different Nutrition Goals

https://cdn.thepleasantbox.com/vacation-plan.jpg

A friend of mine has become super consistent with her exercise and food habits. With an upcoming vacation, she asked me how she can maintain her new habits while away. It’s a great question.

If you are trying to make meaningful fitness changes in your life, a vacation can become a set back that takes you weeks or even months to recover from - especially if your healthy habits are new to you.

This doesn’t mean you can’t enjoy your break! In fact, I would argue that by enjoying vacation in moderation, you will actually be happier because you will have the break without totally falling off the wagon.

Here's the advice I shared with her split between nutrition and exercise.

## Nutrition

### Avoid treating every moment like a free-for-all

There is a difference between eating extravagant meals three times per day compared to once per day. A week-long vacation equates to 21 main meals. It’s easy to say, “I’m on vacation, I’ll eat whatever I want.” But that means 21 splurges versus seven.

Here’s some back-of-the-napkin estimation.

Eating whatever you want for three meals a day could **easily lead to 1500-2000 extra calories per day**. Splurging once per day could bring that down to ~500 calories. In a week, that’s potentially 14,000 extra calories compared to a 3500 calories surplus.

For my vacations, I aim to eat as simply and plainly as possible for breakfast and lunch and have fun with dinner. **The point is you can enjoy yourself, not worry about it too much, but pace yourself.**

### Pack snacks

There will be so many moments when you are hungry and you don’t have a lot of options. Plus, whatever options you do have are likely expensive. Bring your favorite protein bars or jerky. If you are vegetarian, try the [No Cow bars](https://amzn.to/3lT3FPf).

### Save your treats for the exciting places

If you’re traveling, you’re spending days on the road or hours in an airport with only fast food to sustain you. Minimize the impact of this nutritional wasteland by [choosing the most balanced and least caloric options](https://thepleasantbox.com/a-short-guide-to-healthy-takeout-choices/). Treat yourself when you get to your destination and discover the homemade ice cream joint, local delicacy, or craft brewery.

### Do some reconnaissance in advance

Check out the food options near your hotel and the places you will be visiting. If possible, review the nutrition facts online. Here is a list of healthier meal choices I use when [on the road](https://thepleasantbox.com/how-to-navigate-nutrition-on-a-road-trip/) or [ordering takeout](https://thepleasantbox.com/a-short-guide-to-healthy-takeout-choices/).

### Get a (empty) mini refrigerator in your hotel room

A lot of hotels will provide an empty mini refrigerator for your room if you ask. This way you can keep fresh food like yogurts, cheese, etc. in your room. Not only will this cut down on expenses because you don’t have to eat an overpriced, boring hotel breakfast everyday, but you will also be able to master at least one meal everyday.

What might this look like in a day?

- **Breakfast**: Spinach, Feta & Egg White Wrap with black coffee from Starbucks
- **Mid-Morning**: Quest Bar
- **Lunch**: Modified Cobb Salad (I’d remove bacon and cheese with dressing on the side)
- **Mid-Afternoon**: Protein shake, yogurt, or apple and cheese.
- **Dinner**: Steak with vegetables, a glass of wine and share a dessert

## Exercise
Give yourself permission to take it easy. You might not have access to a gym or equipment. You might not have an extra hour to spare.

**The intensity you know at home may not be there, but you can move everyday even in a small space without equipment.**

There is nothing like a global pandemic shutting down the world, including my beloved gyms, to teach me that there is always a way to get a decent workout. One of my more humbling moments this year was doing a workout in a tiny motel room that pushed me to my max. I had only one dumbbell and an 8 x 4 foot patch of carpet between a bed and a wall.

The key on vacation is to find a balance between the excitement of being out of your daily routine while maintaining a few rituals so that a) you’ll feel better in general and b) getting back into your regular routine won’t be as hard because you won’t be starting from a week-long stretch of doing “nothing”.

What might this look like?

### 5 minutes of Pick-an-Exercise

Set a timer for 5 minutes (or more if you have it), pick one exercise (such as burpees or mountain climbers) and just work at it. You don’t have to go fast, but try to move consistently. Take short rest breaks if needed.

### 8-Minute Full Body Tabata

- Burpees
- Lunges

Do 20 seconds of burpees, rest for 10 seconds. Do 20 seconds of lunges, rest for 10 seconds. Repeat for a total of 8 rounds. If you have 16 minutes, repeat for a total of 16 rounds or add a second set with two more exercises. You could do this every day and switch out the movements.

### 10-Minute Cardio Circuit

- 1 min of jumping jacks
- 1 min of high knees
- 1 min of walk out to plank (with a push up if you want)
- 1 min of air squats
- 1 minute of high low planks

If you have 10 minutes, do it twice. If you have 15, do it three times. If you have 20 minutes, do it four times.

The point with these mini-workouts is to maintain your commitment to working out regularly even when you are on vacation. If you do one of these options every day, when you get home it won’t seem as challenging to get back into the routine of working out because you will have maintained your daily winning streak.

**It is 100 percent possible to go on vacation, enjoy yourself and not destroy your healthy habits.** Choose to embrace a simple mindset that not every moment is a free-for-all and even five minutes of exercise a day will make a difference.

There are simple things you can do to minimize the impacts of vacation of your nutrition and fitness goals. Here's a few concrete steps you can take to enjoy vacation and come back feeling great.

How to Maintain Healthy Eating & Fitness Routines on Vacation

Do you ever feel like you are able to be “on track” most of the time, but then you have these moments where, nutritionally-speaking, all hell breaks loose? Is your weekend your “weak end”?

https://cdn.thepleasantbox.com/takeout.jpg

All week you’ve been eating balanced meals, prioritizing veggies, fruits and lean proteins. Heck, maybe you’ve even been tracking your macros down to the gram every day. Friday night hits and you're exhausted. Or you find yourself at an impromptu happy hour with friends.

It’s easy to get caught up in a moment and lose your motivation.

**Thankfully, motivation is overrated. You don’t need it. But, you do need a plan.**

Such a situation happened to me earlier this year. It really threw me for a tizzy. I was in the middle of a strict cut with a goal to lose body fat and preserve lean muscle mass. During the early days of COVID-19, it was easier because takeout was barely available. Not to mention, seeing friends was off the table.

At our first socially-distant social gathering, the group decided to order takeout. I remember being anxious about navigating a meal out after so many weeks of quarantine where I cooked every meal. I also remember being annoyed that I was anxious–life shouldn’t be that hard. I’m not training to be a professional body-builder. Perfection isn’t required.

**But I still have goals, and maybe you do too. Often achieving a goal requires some level of “sacrifice” for some finite period of time.**

At the impromptu socially-distant backyard takeout soiree, we ordered Thai food. I had one of those “fuck it” moments spurred mostly because I was so hungry (and I didn’t have a plan).

My personal challenge isn’t so much staying away from super rich foods. It’s more about portion control. That night I went for it all -- full order of basil chicken, lots of rice and spring rolls.

A few things happened. I got all pissed off for falling off the wagon. My husband had to reassure me multiple times I had not ruined my progress. I emotionally felt like shit because I felt trapped in a vicious mental cycle: I have nutritional goals and I want friends.  

**It’s pretty hard to build meaningful relationships in between meals.**

At the same time this was all going down, I was studying for [Precision Nutrition’s coaching certification](https://www.precisionnutrition.com/), which introduced me to the concept of a “Break the Chain” exercise. It seemed too simple to work, but I gave it a try.

To break this annoying chain, I spent five minutes answer these questions:

- What was happening around me?
- What was happening in the few hours leading up to it?
- What was I doing, thinking, feeling around this time?
- What made the unwanted choice easier for me?

When I think about the time leading up to this moment, I was nervous about navigating a social situation while aiming for a challenging physique goal. Instead of planning a solution, I just stayed in the worry zone.

As it turns out, studies have shown that [having a plan beats motivation](https://www.lifehack.org/357891/achieve-your-goals-research-reveals-simple-trick-that-doubles-your-chances-for-success).

I spent another 15 minutes dreaming up a plan to manage this type of situation in the future. I probably spent hours… over the course of many days, worrying about or being annoyed about this situation.

**If it seems daunting to sit down and make a plan, know that you’re 5-15 minutes away from mental freedom. Not that bad!**  

The plan I came up with was to build a hierarchy of takeout choices so that if something comes up, I have a preset list of options I can fall back on that were thought out in advance.

If one of the options is not available, I need to focus on portion control and not dwelling on the situation as a failure, but rather a one-off that I can come back from. Consistency is greater than perfection.

**All nutrition facts are major guesstimates.**

When you eat out, you are likely getting more fat than you think. By asking for dishes to be steamed, sauces on the side and strategically picking fat sources, you can minimize some of the hidden calories.

Control your consumption of sauces and learn to eyeball some basic serving sizes. For example, a true serving size of rice is about the size of a cupcake wrapper.  

**Remember, nutrition is a long game.**

Making slightly better decisions regularly adds up to results. As long as this is an exception, versus your daily dinner, let it go and enjoy.

# Healthy-Enough Takeout Options
## Thai

- Papaya Salad with Chicken or Chicken Satay (400 calories; 62C, 12F, 28P)
- Chicken with Vegetables.(500 calories; 30C, 21F, 46P)
- Green Curry with Chicken, Veggies and Rice (500 calories; 75C, 9F, 31P)

## Chinese

- Shrimp and Vegetables (335 calories; 30C 11F, 24P)
- Beef and Broccoli with Rice (440 calories; 52C, 30F, 30P)

## Mexican
- Salad with Chicken, Peppers, Black Beans, Cheese, Avocado. If there are multiple sources of fat, choose only two of them. Example: keep the avocado and cheese, but skip the dressing. (450 calories; 36C, 18F, 38P)
- Steak tacos with Corn Tortillas, Veggies, Salsa, Cheese. Manage fat choices wisely by picking one: crema, guacamole, cheese, etc. (510 calories; 41C, 23F, 31P)
- Fajitas with a choice of carbohydrate. Pick either tortillas, rice or beans, but not all three. (547 calories; 60C, 23F, 32P)

## Italian
- Salad with Chicken and a slice of bread (450 calories; 36C, 18F, 38P)
- Grilled or Steamed Fish with Vegetables (350 calories; 20C, 16F, 28P)

## General/American
- Modified Cobb Salad. Choose two of these fat sources and skip the rest: dressing, eggs, avocados, seeds, bacon, cheese. (350 calories; 21C, 19F, 33P)
- Chicken Burger with Salad or Vegetables (481 calories; 38C, 26F, 29P)

## Pizza
- Try to avoid but if can’t, try to get a salad too to fill up on greens
- Limit to two slices which would be about 600 calories (68C, 24F, 24P)

All week you’ve been eating well. Friday night hits and you're exhausted. Takeout happens. Here's what to order to stay on track.

A Short Guide to Healthy Takeout Choices

https://cdn.thepleasantbox.com/phone.jpg

There is a lot of nutritional bullshit out there.

There seems to be a disproportionate amount of it on Instagram too.

It is heartbreaking that so many people in the world (especially the U.S) suffer from diseases tied to improper nutrition. It’s also no wonder why people feel helpless, confused or frustrated when they try to find answers to their nutrition questions.

Especially when there is a great deal of fantastic information and support available out there.  

It’s normal to want to feel good and move well in your skin. It’s also normal to want a quick fix and spend a lot of time looking for the fastest path to your goals. But the reality is the fastest path to success is probably what appears, at first, as the slowest one. More on that in a future post.

On Instagram, you can scroll endlessly through a sea of starving bodies, sharing their diet “secrets” or implying that certain products are the keys to success. While scrolling, you may be targeted with products claiming to be “healthy” strategies to meet your weight loss goals. Or some high protein dessert that you can apparently eat as much as you want because there is only 1 gram of added sugar. More on the fallacy of food marketing later too.

The bad news is that there is no quick fix. The good news is that the “slow fix” isn’t as hard as you think.

If you’re looking to make changes in your relationship to food, consider cleaning out your “social pantry”. Stop following accounts that seem too good to be true and tune into people and organizations with real solutions.

Here are four Instagram accounts that share evidenced-based, scientific nutritional knowledge. By introducing them into your feed, you may be surprised to learn that the path to results is easier and less painful than you think.

## OptimzeMeNutrition

I’m a huge fan of [OptimizeMeNutrition](https://www.instagram.com/optimizemenutrition/), an Instagram account run by EC Synkowski. Among other credentials, she holds an MS in Nutrition and Functional Medicine. She also created something called the 800 Gram Challenge, whereby you aim to eat… 800 grams of fruits and vegetables every day. That’s it - no restrictions. Just eat those 800 grams every day along with whatever else you want to eat. You’ll basically find yourself eating better in general and (not so shockingly) you’ll see improvements in your weight and / or performance in the gym. Follow her [Instagram](https://www.instagram.com/optimizemenutrition/) for daily straight talk on nutrition fundamentals.

## Dr. Spencer Nadolsky

For a daily dose of insight and humor, I enjoy [Dr. Spencer Nadolsky](https://www.instagram.com/drnadolsky/), who is an obesity specialist physician, weightlifter and self proclaimed “memologist”. Follow his Instagram feed for regular memes debunking various fad diets and other nutritional shortcuts.  

## Pursuing Health

The [Pursuing Health](https://www.instagram.com/pursuinghealth/) account is run by wife-husband team, Julie Foucher and Dani Urcuyo. Foucher is a former competitive CrossFit athlete and they are both family medicine doctors. Their [newsletter and podcast](https://pursuing-health.com/) focus on the intersection of fitness and medicine. What appeals to me most about Pursing Health is their extremely approachable advice and simple actions. As doctors, they share researched-backed knowledge. As busy humans, they share very doable solutions.

## Precision Nutrition

Precision Nutrition has trained tens of thousands of nutrition coaches and coached over 100,000 individuals. They don’t believe there is one right diet. Rather the diet that is right for you is the one you can stick with consistently. It’s an empowering and effective perspective.

I’m working through the Precision Nutrition Level 1 coursework right now. One of the most surprising things I learned in the early part of the course is that perfection isn’t required. In fact, in a [study](https://www.precisionnutrition.com/body-transformation-research) of 1,000 people, they found that even those who were less than 50% consistent with their nutrition plans, still made meaningful improvements in weight and inches lost.


If perfection is holding you back, as it often has for me, science says, let it go!

Follow [Precision Nutrition](https://www.instagram.com/precisionnutrition/) on Instagram to reset your nutritional knowledge, master the basics and gain confidence that results are not as complicated or arduous as you may think.


Hunting for nutrition truth on Instagram? Consider following these four accounts to reset or refresh your knowledge.

Restock Your Social Pantry: 4 Instagram Accounts to Follow

https://cdn.thepleasantbox.com/green-beans.jpg

Meal hacks are easy meals that can be “assembled” versus prepared in advance. They require no (or very little) preparation. Each meal or snack can be made quickly and a shopping list is provided at the end.

I pulled these snack lists together after a [failed attempt to survive a week without protein bars](https://thepleasantbox.com/what-i-learned-from-a-failed-attempte-at-surviving-a-week-without-protein-bars). While I love protein bars and find them useful for staying on target with my nutrition goals, I can become over reliant on the convenience to the detriment of my whole food consumption.

These snack hack plans are for people, like me, who don’t spend all day Sunday meal prepping and struggle eating leftovers, but want to hit their macros or eat simply all week long.

If you struggle to meal prep, need ideas for healthy snacks, or want to avoid excessive snacking, this approach could make it easier for you to meet your nutrition goals or change a frustrating bad habit.

This edition features the canned green bean, which might sound like the worst thing ever, but this humble ingredient was single-handedly how I successfully navigated my first-ever weight loss cut.

The canned green bean offers two incredible benefits:

- **Convenience:** It’s easy to have on hand, stands up well, even after you pour the can into a tupperware, and doesn’t require cooking.
- **Volume:** A can fills an average bowl and typically has 14 grams of carbohydrates, 3 grams of protein and 0 grams of fat. You can eat the entire can in a meal without adding many calories, which mentally goes a long way for me.

Of course, you can prep some fresh green beans too, but if you don’t have time, or you miss your prep day, here is a fallback. The question is what can you actually make with it?

## Green Beans with Tuna
- Green Beans (1 can)
- Tuna (1 packet)
- Olive Oil (½ tablespoon)
- Balsamic Vinegar (1 tablespoon)

17C, 8F, 28P; 250 Calories

This meal helped me stick to my macros and lose weight even if I didn’t prep food for the week. I probably ate it 5 times a week for 3 months, which I realize is not great for nutritional variety, but it offered convenience, 60-second prep time, which makes it highly desirable. I get the [Safe Catch tuna](https://safecatch.com/) to reduce mercury risk.

## Green Beans with Tuna, Eggs & Potatoes
- Green Beans (1 can)
- Egg (1)
- Tuna (1 packet)
- Potatoes (75g)
- Olive Oil (½ tablespoon)
- Balsamic Vinegar (1 tablespoon)

27C, 13F, 36P; 365 Calories

## Green Beans with Tomatoes & Mozzarella
- Green Beans (1 can)
- Cherry Tomatoes (10)
- Mozzarella (28g)
- Olive Oil (¼ tablespoon)
- Balsamic Vinegar (1 tablespoon)

25C, 9F, 10P; 210 Calories

## Green Beans with Hard Boiled Eggs & Tomatoes
- Green Beans (1 can)
- Egg (1)
- Egg Whites (2)
- Cherry Tomatoes (10)
- Olive Oil (½ tablespoon)
- Balsamic Vinegar (1 tablespoon)

25C, 12F, 19P; 276 Calories

## Green Beans with Shredded Chicken
- Green Beans (1 can)
- Chicken (113 g raw weight. If using cooked weight, 100 g)
- Olive Oil (½ tablespoon)
- Balsamic Vinegar (1 tablespoon)

17C, 9F, 28P; 250 Calories

## Green Beans with Ham
- Green Beans (1 can)
- Deli Ham (112g)
- Olive Oil (½ tablespoon)
- Mustard (1 tablespoon)
- Vinegar (1 tablespoon)

21C, 11F, 20P; 274 Calories

## Green Beans with Beef & Tomato Sauce
- Green Beans (1 can)
- Ground Beef 90% (112g)
- Tomato Sauce (125g)

20C, 11F, 28P; 300 Calories

## Shopping List

**Base**
- Canned Green Beans (7 cans)

**Meats**
- Chicken Breast
- Ground Beef 90%
- Deli Ham

**Produce**
- Cherry Tomatoes
- Potatoes

**Dairy**
- Eggs
- Mozzarella

**Prepared / Canned Foods**
- Tuna, Safe Catch (several packets)
- Tomato Sauce

**Condiments**
- Balsamic Vinegar
- Olive Oil
- Mustard

A week's worth of macro-friendly snack ideas starting with canned green beans for no-prep, meal prep.

7 Meal Hacks with Canned Green Beans

https://cdn.thepleasantbox.com/yogurt.jpg 

Meal hacks are easy meals that can be “assembled” versus prepared in advance. In this article, we explore snacks or small meals you can make using [Fage 0% Greek Yogurt](https://usa.fage/products/yogurt/fage-total-0) as a base. Each snack can be made quickly and a shopping list is provided at the end.

We’re all busy.

Even when I’m working from home, just feet from the kitchen, it can be challenging to take a long enough break to eat something healthy. But with these seven snack hacks, you can avoid chowing down on chips or reaching for the 3rd protein bar of the day...

Or double the "recipe" and make it a breakfast.

I think I run on Fage… Did you know one serving of this silky gold has 18 grams of protein?! I like the 0% version because I can add my own fats, often nut butters. But go for the 2% or full fat version if you prefer.

I also rely on Rice Krispies here. You can sub in most non-sugary cereals (Chex, Cheerios, Kix…) just be sure to check the nutrition facts. Greek yogurt not your thing? Check out more meal hacks here.

## Yogurt with Raspberries & Rice Krispies
- Fage 0% (170g)
- Raspberries (85g)
- Almond Butter (8g)
- Rice Krispies (15g)

28C, 5F, 21P; 231 Calories

## Yogurt with Apples, Almond Butter & Pumpkin Spice
- Fage 0% (170g)
- Almond Butter (8g)
- Apple (1 medium)
- Pumpkin Spice (a dash)

32C, 5F, 20P; 232 Calories

## Yogurt with Blueberries & Rice Krispies
- Fage 0%
- Blueberries (100g)
- Peanut Butter (8g)
- Rice Krispies (15g)

34C, 5F, 22P; 252 Calories

## Yogurt with Blueberry & Raspberries
- Fage 0% (170g)
- Almond Butter (8g)
- Blueberries (85g)
- Raspberries (85g)

27C, 5F, 21P; 222 Calories

## Yogurt with Peanut Butter & Bananas
- Fage 0%
- Peanut Butter (8g)
- Banana (100g)

30C, 4F, 21P; 226 Calories

## Yogurt Ranch Dip & Crudites
- Fage 0% (170g)
- Olive Oil (7g)
- Ranch Dressing Mix (6g)
- Snap Peas (125g)
- English Cucumber (70g)

20C, 7F, 21P; 228 Calories

## Yogurt with Chocolate, Peanut Butter & Rice Krispies
- Fage 0% (170g)
- Hot Cocoa Powder (12g)
- Peanut Butter (8g)
- Rice Krispies (15g)

29C, 6F, 22P; 239 Calories

*This one is strange, but I whipped it up the other day more out of necessity and chocolate craving and it worked.

## Shopping List

**Base**

- Fage 0% Greek Yogurt

**Produce**

- Raspberries
- Blueberries
- Bananas
- Apples
- English Cucumbers
- Snap Peas

**Cereals**

- Rice Krispies (or whatever non-sugary cereal you like)

**Prepared Foods**

- Almond Butter
- Peanut Butter
- Ranch Dip Mix
- Hot Chocolate Mix

A week's worth of macro-friendly snack ideas starting with Fage 0% Greek yogurt for no-prep, meal prep.

7 Meal Hacks with Greek Yogurt

https://cdn.thepleasantbox.com/wine.jpg

There is often that one thing.

That one thing that seems impossible to get over. That one special treat that seems impossible to give up. For some people, it's chocolate, for others it’s donuts. For me, the toughest thing to change in my nutritional journey was my relationship with alcohol.

I love wine, but I had physique and physical goals that could only be met by significantly changing my alcoholic consumption.

Wine means a lot to me. I am fascinated by how it is produced. How can the same plant create such varied expressions based on where and how and by whom it is grown and processed?

Studying wine is something my hubby and I enjoy doing together. We love reading about it, conducting our own blind tastings and meeting winemakers. It was one of those pleasures I really didn’t think I could let go.

**However, my two glasses of wine per night accounted for 2,450 extra calories a week. That’s like eating 23 tablespoons of butter or 42 slices of bread on top of my regular food.**

If you’d like to learn more about alcohol calories, check out our [Bread & Butter Alcohol Converter](https://thepleasantbox.com/alcohol-macro-converter/).

Over the course of several years, I went from drinking wine most nights to just 3 nights a week (often Thursday, Friday and Saturday). The final steps to the goal post took me another few years.

I wanted to achieve certain results that required strict adherence to a nutritional plan, but I couldn’t figure out how to break this habit for a long time.

Even in the lead up to my wedding, I didn’t cut out alcohol!

It wasn’t until quarantine that I managed to crack this habit change. Maybe it was the complete change of reality and utter lack of social pressure. Or maybe it was the forced reset and knowledge (hope) that this quarantine period would be short lived that gave me a chance to embrace the fear of missing out (FOMO) on my weekend enjoyment.

In hindsight, I should have broken down the goal into more manageable milestones. Instead, I set my sights high: quit drinking and get a six pack.

**For years, even though I was making progress, I wasn’t hitting that goal per se, which left me feeling frustrated.** 

From habit change research, we know that habits follow a four-step pattern: [cue, craving, response, and reward](https://charlesduhigg.com/how-habits-work/). My “reward” of seeing body composition changes was not immediate enough to have an impact on my behavior.

I am confident (because I have achieved other major goals this way) that had I consciously chosen to work towards small milestones in creating a new system, I would have been in a more positive frame of mind and seen small steps for the great progress they were, which in turn would have been more motivating.

With my super clear hindsight vision enhancer glasses on, here is what I actually did, albeit over years, not months.

**Month 1: Observe my emotions and thoughts when drinking wine.**

- When does it bring me joy and when does it leave me feeling blah.
- The act of noticing and if doable, writing it down, will likely already result in some reduction; however, that is not the goal right now.
- The goal is to become more aware of a habit you are considering changing.

This process is how I realized I didn’t like drinking during the day. I’m not really a brunch person. If given the choice, I would rather have water or coffee with breakfast, lunch or brunch and save my wine for the evening. You may prefer a different moment. Either way, by identifying the moment I enjoy a glass of wine the most, I was able to reduce my consumption overall.

It was one of those realizations that once I made it, it was easy to implement. Soon, I became someone who doesn’t drink during the day. Not all changes are like that. Some are a lot harder. That FOMO gets tough.

**Month 2: Reduce wine consumption from 5 to 4 days per week.**

- It’s a lot easier to reduce something by 20% than by 100%.
- When that starts to feel easier, move on to the next goal.

**Month 3: Reduce wine consumption from 4 to 3 days per week.**

- One thing that helped me on my journey was flipping the script. Instead of saying I can only drink X glasses of wine per week, I made it I **must** drink X glasses per week.
- I got this idea from reading [James Clear’s newsletter](https://jamesclear.com/3-2-1).
- Try telling yourself you can only drink 3 days per week, frame it as: I have to drink 3 times this week, no more, no less.

**Month 4: Make plans for social situations.**

You’re now reducing consumption to the point where it will become challenging to avoid social situations where people are drinking. You’ll need a plan. Try writing down answers to these types of questions.

- How will I decide if I want to drink or not?
- What is my plan if I do drink? For example, set a limit of the number of drinks.
- What is my plan if I don’t drink? What will I order? What will I say if asked about why I am not drinking?

**Month 5: Tackle the weekends.**

At this point, I had cut out a lot of drinking and I was comfortable not drinking a glass of wine during the week. The FOMO there was gone. But the weekends are another beast. I needed a plan.

- How will I navigate specific weekend situations from going out to dinner, brunch with friends, sitting on the couch watching a movie?
- What would I do if I could only drink one day per week. That means Friday or Saturday I don’t drink. What would I do? You don’t have to do it, just think through a plan if you were to do it.
- When you feel ready, do a one time experiment to go a weekend without drinking. Just see how it feels. What was hard, what was easy?

**Month 6: Reduce consumption to 2 days per week, with no more than 2 glasses per day.**

A few things that helped me at these more advanced stage include:

- Drinking sparkling water in a wine glass. There is something about the wine glass that makes a moment feel special.
- Being the driver. This makes it easy to say no to alcohol and locks you into your choice.

**Month 7: Reduce consumption to 1 day per week, with no more than 2 glasses that day.**

Even if I would have given myself one month to work on each step before moving on to the next one, I would have been able to reduce my consumption from 15 glasses of wine per week to 2 per week in seven months.

That may sound like a long time from today, but it’s not. I spent several years reducing my alcohol consumption and most of that time I felt like I was failing because I couldn’t stick to a new habit from one week to the next.

Seven months is nothing!

To learn more the caloric impact of alcohol and how to track the macronutrient impact of your adult beverages, check out the [Bread & Butter Alcohol Converter](https://thepleasantbox.com/alcohol-macro-converter/).

It is possible to quit a bad habit cold turkey. But that’s not the norm. If you're trying to improve something about the way you eat, or in my case, drink, you might need a different plan.

A Slow-is-Fast Approach to Reducing Alcohol Consumption

https://cdn.thepleasantbox.com/road-trip.jpg

When you’re on the road, you often have to traverse what might be the worst nutritional terrain on the planet.

For thousands of miles, there is nothing but fast food joints and gas stations. One meal from these spots could easily consume all of your recommended calories for a day.

There is nothing wrong with splurge, but I would prefer to indulge on amazing food. Not crap food. So I navigate my days on the road carefully.

## The Danger

Say you hit the road early and stop for breakfast at McDonald's. You get the Sausage Egg McMuffin and hash browns. By lunch, you’re starving and sick of being in the car. You pull over at Denny’s and choose one of the healthier options, a grilled chicken sandwich.

You’re now well over 1500 calories and there is still dinner and snacks on the open road to navigate.

It could be a lot worse, too.

A Quarter Pounder with Cheese and fries is 830 calories. Make that a double and you’re over 1,000.

I haven’t even mentioned drinks…

Most people know that McDonald’s meals are caloric, but there are plenty of traps waiting to fool you. Take their Fruit & Maple Oatmeal. While it’s 320 calories, it’s mostly carbohydrates, with very little protein. Odds are you will be hungry in an hour and munching on whatever treat you picked up at the last gas station.

Worst of all, these fast food joints make it damn near impossible to assess their nutrition facts. They often provide an unmanageable PDF that only supersonic readers can decipher. When they do create nutrition calculators, they often default to the smallest options (i.e. small fries) when the default order is a medium.

It’s treacherous out there. But, survival is possible.

## The Survival Kit

It goes almost without saying that you could pack a full day’s worth of healthy food in your cooler. You could power through this nutritiously barren desert without relying on one single calorie from fast food or gas stations.

But that’s not always feasible and inevitably you will find yourself facing tough decisions.

Here are my recommendations for the least worst fast food and gas station snacks when you are on a road trip.

**McDonald’s**

I don’t know why, but there is no longer a grilled chicken sandwich at McDonald’s. Did they ever have one? Here are my, admittedly boring, choices:

- Egg McMuffin (300 cals; 30C, 12F, 17P). I skip the hash browns.
- Hamburger (250 cals; 31C, 9F, 12P)
- McDouble (370 cals; 34C, 17F, 21P). I skip the fries (and the soda of course).

**Starbucks**

The ubiquitous coffee chain has upped its game in the food department. There are a host of great breakfast options to get you by in a pinch. If you’re really hungry, pick two!

- Spinach, Feta & Cage-Free Egg White Wrap (290 cals; 34C, 8F, 20P)
- Reduced-Fat Turkey Bacon & Cage-Free Egg White Sandwich (230 cals; 28C, 5F, 17P)
- Egg White & Roasted Red Pepper Sous Vide Egg Bites (170 cals; 11C, 8F, 12P)

**Chipotle**

I find it shocking that Chipotle's protein with the least amount of fat is steak (I would expect it to be chicken), but I’ll take it. I’m not talking about the new carne asada option, but OG steak. Also, Chipotle has one of [the best nutrition calculators](https://www.chipotle.com/nutrition-calculator) available 🙌 so you can build your own ideal meal. Here are my go-tos.

- Hard Shell Tacos, Steak, Salsa (375 cals; 34C, 15F, 24P) If you prefer soft tacos, that doesn’t change the game much so go for it.
- Supergreens, Steak, Black Beans, Mild Salsa, Tomatillo Red Chili Salsa, Cheese (460 cals; 35C, 16F, 36P).

**Subway**

Subway may not be the most delicious meal you’ll eat in a given day and [their nutrition calculator interface](https://www.subway.com/en-us/menunutrition/nutrition) should be scrapped, but there are 44,758 locations around the world. That’s more than even McDonald’s 😱. Chances are you are never far from one.

Stick to basic ingredients and avoid the creamy sauces. Here are my preferred sandwiches:

- 6-inch on 9-Grain with double turkey, pepper jack lettuce, tomatoes, green peppers and cucumbers, mustard (370 cals; 42C, 9F, 29P)
- 6-inch on 9-Grain with rotisserie-style chicken, mozzarella, tomatoes, green peppers and cucumbers, Subway vinaigrette. (430 cals; 41C, 16F, 34P)

**Arby’s**

What a surprise! Recently, I was in a “dire” situation. Running errands after I worked out; I thought I could get home in time to cook dinner. My husband spied an Arby’s. I was like, “ahhh, there goes my day.” But I was so hungry, I knew I needed to just accept it.

Turns out Arby’s has [a fantastic nutrition calculator and meal builder](https://arbys.com/build-a-meal). Plus, it actually tasted good. Next time I am on a roadtrip and the choice is McDonald’s or Arby’s, I am headed to Arby’s.

Here are just a few of the options I would choose:  

- Ham & Cheese Slider (200 cals; 22C, 7F, 11P)
- Roast Chicken Salad (250 cals; 8C, 14F, 25P)
- Classic Roast Beef (360 cals; 37C, 14F, 23)
- Classic Roast Chicken (370 cals; 35C, 16C, 24P)

You can pair a slider and the chicken salad and you have a high protein meal that is still coming in at less calories than your average sandwich at one of these places.

**What about the fries?**

Who doesn’t love fries? If you can, skip them. But if you want the treat, consider getting the “snack” or kids size. At Arby’s, this smaller-than-small option comes in at 250 calories (29C, 13F, 3P). You get the satisfaction of fries without falling into the enormous portion size trap. Even the small is 410 calories.

**Pick-Your-Fat Salad**

Most restaurants, like Denny’s or Perkins, have salads. The challenge is that they are often loaded with fat sources (dressing, eggs, avocados, seeds, bacon, cheese) that quickly add up leaving you feeling like you chose the right thing, but you would have been better off with a McDonald’s burger (calorie wise). If you’re lucky enough to find a salad joint on your road trip, customize your order by removing a couple of fat sources and leaving only the two or three you really love. I usually go for the eggs and the dressing on the side so I can control the portion size better.  

**The Gas Station**

Land of sugary temptation. You have to stop for gas, but you don’t have to get the King Size Reese’s Pieces bar coming in at 400 calories (45C, 23F, 9P). Thankfully, gas stations have gotten on the protein band wagon. My go-tos:

- Muscle Milk
- Yogurts (especially Greek yogurt)
- Protein Bars (but you gotta read the label, more on that soon).
- Jerky
- Fruit
- Cheese packs

## A Day on the Road in Food

Last week I traversed the country from Minnesota to Colorado. We didn’t plan out our food in advance, but I still managed to hit my target caloric and even macro nutrient goals. Here’s what I ate.

- Breakfast: Egg McMuffin and a Built Bar
- Mid-Morning Snack: A 3-ounce bag of jerky (much to hubby’s disdain… he can’t stand the smell)
- Lunch: Taco John’s Softshell Chicken Taco (180 cals; 20C, 5F, 13P) and a Muscle Milk
- Afternoon Snack: Jolly Ranchers (3)
- Dinner: Salad with Grilled Chicken

## 10 Survival Skills for Road Trip Nutrition

That was a lot of information, but it can be boiled down into the 10 fundamental skills for surviving, nutritionally speaking, a road trip.

1. Avoid ordering the “meal” version everywhere; just get the sandwich.
2. Skip things labeled as crispy, fried or stuffed.
3. Be careful about sauces and avoid if possible.
4. Sides (fries, hash browns, etc.) are usually not worth it at fast food joints.
5. If you want a side, consider the kids or snack size.
6. Bring your favorite protein bars along for the ride.
7. Skip all drinks with sugar (on the road and off).
8. Put munchies in the trunk so you have to consciously choose to eat them.
9. Drink a lot of water. All of the options above are high in sodium.
10. As soon as you arrive at your destination, find some vegetables.

Don't let your next road trip ruin your health and fitness goals. Here are basic survival skills for traversing the least nutritional terrain on the planet.

How to Navigate Nutrition on a Road Trip

https://cdn.thepleasantbox.com/field-guide.jpg

If you want to change your weight, there is really only one thing that matters. Calories. Eat more, gain. Eat less, lose. While exercise has a endless benefits, at the end of the day, if you want to change the way you look, it mostly comes down to nutrition.

**Counting macros is counting calories on steroids.**

By controlling macronutrients you also control calories. One gram of a carb equals four calories. Same for protein. A gram of fat is nine calories.

By aiming for a specific macronutrient ratio, you impact body composition in addition to weight. For example, you can maintain and even build muscle while losing fat.

While everyone will have a different sweet spot, most people will at least start at a 40-30-30 ratio of carbs, protein and fat calories. For someone eating 2000 calories a day, that means 800 calories are coming from carbs, 600 from protein and 600 from fat. That equates to 200 grams of carbohydrates, 150 grams of protein and 66 grams of fat.

**The only methods for losing weight and leaning out that worked for me involved some form of counting macros.**

This requires weighing food. Consistency is critical. You have 21 meals a week or 35 if you eat smaller meals and snacks. You can't go off plan more than one or two meals a week, in my experience, if you want to see strong results.

My journey from nutritionally clueless to “clued in” took me about eight years, which in hindsight I find a tad frustrating—not the most productive approach to change.

**If I could start over today, knowing what I know now, I think I could condense this learning into 12 months.**

At least, the journey has led to sustainable change. Eight years is long enough to fully replace a lot of counterproductive habits with new ones and make them stick.

It started on 4/20/2012 when I quit smoking. I went from a pack of cigarettes a day to zero in one day and it finally stuck. Nine months later, I walked into my first CrossFit gym and was hooked.

Flash forward a few more months and by mid-2013, I was feeling much stronger, but starting to wonder why my body wasn’t looking better.

## An Initial Foray Into Nutrition Education

I asked my coach for advice and she recommended looking into the [The Zone Diet](https://amzn.to/38M0SSo). I devoured the book over the weekend, got [a food scale](https://amzn.to/3o2rEw0), and organized my food into baggies for the next week.

A few things happened over the next few months:

- My knowledge of nutrition skyrocketed because I read more about it and I consumed nutrition labels like candy.
- I stopped experiencing afternoon slowdowns and energy crashes.
- I leaned out.

Overall, it was amazing. But, I didn’t have the ever elusive six pack.

One thing I noticed about myself is that I had enough willpower to be “on” 85% of the time, but I had my weaknesses—wine for one and eating out with my now husband.

Between 2014 - 2016, I oscillated a bit, maintaining the general Zone Diet principles but without strictly weighing everything I ate. In late 2016, I injured my knee and while I maintained an active life throughout recovery, I fell off the nutrition bandwagon. I was eating too much food and drinking too much wine.

## Experimenting with Nutrition Coaching

On April 2nd, 2017, I decided to make a significant change and started [the self-guided version of RP Strength’s Diet Program](https://renaissanceperiodization.com/diet-templates). This was the first time I counted macros and I appreciated how much more precise it was compared to The Zone Diet.

Here is [a great comparison of The Zone Diet and counting macros](https://optimizemenutrition.com/2018/06/28/a-longer-analysis-of-zone-versus-macros-calories/) for the interested.

In three months, I lost 17 pounds, made amazing progress in the gym and was leaner than ever before, but still no six pack. From June to September, I simply maintained. Dieting constantly isn’t great.

At the time, a lot of people I knew in the CrossFit community were using [Working Against Gravity (WAG)](https://www.workingagainstgravity.com/). In September 2017, I decided to try it. Goal: get that damn six pack. In February 2018, I stopped. I did achieve some body composition changes, but still no six pack because I found it really hard to change those final pesky habits that kept me from moving from 85% compliance to 97% compliance.

At this time, I had plateaued in my strength goals and decided to take a break from pure CrossFit and spend more time strength training. In June 2019, I found an amazing coach, [Aleks Pavlovic](https://www.alekspavlovic.com/), who I work with remotely (which has transitioned well in COVID-19 shut down times).

With Aleks, my workouts were really different: longer sessions (90 minutes), more steady state cardio and a bigger emphasis on functional bodybuilding.

Nutrition wise, I was practicing the 80/20 rule. I weighed most of my food during the week, but relaxed on weekend dinners.

Even without the elusive 100% nutritional compliance, I achieved visible body composition changes. I’ll never forget November 27th, 2019 when I finally saw abs in the mirror. It took me six months of heavy lifting five to six days per week and solid (but not microscopically managed) nutrition. The changes were remarkable.

It wasn’t until COVID-19 hit and I found myself sheltering in place that I decided to really truly try to hit some very specific physique goals. Four weeks later, I am simultaneously shocked by the results (yay for abs!) and by how hard it is to go the last leg of this specific journey (extremely hard).

To put the effort in perspective, I eat five meals per day, seven days per week or 140 meals over the last month. During that time, I have gone “off plan” for four of those meals. In other words, I have been nutritionally compliant with my lean out macronutrients 97% of the time.

I am thrilled with the progress; however, I share this last story because it’s important to be deliberate about setting goals and knowing what it takes to reach them. There is also a difference between living a healthy life and achieving extreme physique goals. You can do the former without the latter.

**Whatever your goals, if you are considering embarking on a nutritional journey of your own, remember that the number one key to success is consistency, not perfection. Progress is slow and not always linear and that is ok.**

## A Field Guide for Developing Better Nutrition  

From my vantage point today, I look back and see a path from where I was in 2012 to where I am in 2020 and can plot a plan to get there much faster. If I could go back in time, I would tell 2012 Evy to proceed as follows.

### Month 1 - 2

Read a couple of books or take some online classes to improve nutritional knowledge such as:

- [The Zone Diet](https://amzn.to/38M0SSo)
- [EC Synkowski’s Nutrition Essentials Masterclass](https://optimizeme-nutrition.teachable.com/p/nutrition-essentials-masterclass)
- [The Power of Habit](https://amzn.to/3pyP50t)

Buy [a food scale](https://amzn.to/3o2rEw0) and experiment with food tracking using an app like [MyFitnessPal](https://www.myfitnesspal.com/).

Start strength training.

### Month 3 - 5

Commit to tracking macros for three months.

Work with a personal nutrition coach, service or use one of the many free macro calculators to set a goal.

Continue with strength training.

Read more about nutrition.

### Months 6-8

Enter maintenance mode and practice lazy macros.

Keep strength training. 

### Months 9-12

Commit to tracking macros strictly for another three months to either gain muscle or lean out, whichever suits your goals.

While one year might seem like a long time, it's significantly shorter than the eight years it took me to meander my way through.

## Enjoy the Process & Have Fun

Our society is full of people who want to make changes to the way they fuel their body. Yet, everything seems set up to prevent that change: nutrition is riddled with false information, grocery stores are packed with crap, marketing (my own profession...) has confused the hell out of everyone, and nutritionally-sound convenient food is scarce. 

Not to mention, habit change is excruciatingly hard.

My biggest frustration is doing something without a purpose, or worse yet, trying to achieve a goal, but going about it inefficiently. Which is why I spend a lot of time learning as much as I can about nutrition and fitness. 

I approach this process as if I were a professional athlete because I see life as a sport and I want to stay in the game as long as possible. 

[The Pleasant Box](https://thepleasantbox.com) is my home gym and where I share what I'm learning about nutrition and fitness. It's my happy place. 









Knowing what is healthy is confusing. Changing habits is hard. My journey was a bit long, but yours can be shorter. Here's a realistic plan for improving your nutritional game.

A Field Guide for Improving Your Nutrition

https://cdn.thepleasantbox.com/failed.jpg

I can easily get busy and end up eating as many as three protein bars per day. My problem is not over consumption in general, but over-reliance on bars at the expense of nutrient dense food.

Don’t get me wrong, I love protein bars.

Out of curiosity, though, I wanted to see how I would cope going a week without bars given that we are all stuck at home during the COVID-19 quarantine.  

Now that I eat, work, workout and sleep in the same small area, you would think I could easily manage my macros on the fly without the aid of the temporarily banned bar.

I made it one day before caving in to the convenience of the bar. Alas, the failure to plan indeed was planning to fail. The next week, I created a list of snack-sized meals that could fit my nutritional requirements and can be made from a smallish group of ingredients.

I loaded them all as meals in MyFitnessPal so tracking would be simple throughout the week.

The failed attempt also spurred the idea for the meal hack series—a list of snack-sized meals you can make from one base ingredient. It’s for people like me who don’t spend all day Sunday meal prepping, but want to hit their macros or eat simply all week long.  

If you don’t cook all of your meals in advance, but eat a few snacks a day, you should be able to survive a week with one of these snack plans without relying on protein bars. Each snack list has a grocery shopping list at the end.

- [7 Snack Hacks with English Muffins](https://thepleasantbox.com/7-meal-hacks-with-english-muffins)
- 7 Snack Hacks with Canned Green Beans
- 7 Snack Hacks with Fage 0% Greek Yogurt

Protein bars can be a lifesaver. But I can easily rely on them too much at the expense of nutrient dense food.

Underground fitness for the ladies