Reader,

I used to use vacations and weekends as a way to escape the restrictions of my life from Monday - Wednesday. I'd go from counting calories and intermittent fasting and spending 1.5 hours at the gym minimum (doing workouts I hated and added cardio to burn as many calories as I could in that time) to throwing it all out the window Friday to Sunday (or on any vacation), binging on all of the food and the drinks far past my own capacity.

I'd eat past being full regularly, mindlessly consume anything that would help me ease the Sunday Scaries, avoid really getting to know myself, my triggers and troubles, and instead pushing it all further away, along with the confident, strong, balanced person I so desperately wanted to become.

I've done a lot of work on myself since those self-sabotaging, binge and restricting, yo-yo dieting days. And now I'm in a place where I can enjoy weekends and vacations at home and away where I maintain most of my habits and ways of doing and being because they:

1. Make me feel like the best version of myself
2. Are things I can actually sustain

The restricting I was doing before, every Monday and Friday, had no resemblance of those.

Nowadays, just like this weekend, I'm able to spend a weekend away with friends, thoroughly enjoying myself while maintaining many of my habits and practices and routines.

While you're reading through the following practices that I maintained this weekend, remind yourself that consistency isn’t about being perfect.

It’s about showing up for yourself in small, intentional ways—even in a different environment, even when your routine is out of whack, even when you’re traveling or celebrating or surrounded by distractions.

When you create consistency in your life, your habits, your ways of living, you create things and feelings that will stick around.

Here are a few things I did to stay on track, support my habits, and still fully enjoy my time away:

I planned ahead—without over-restricting. I prepped easy meals like salsa chicken, eggs, fresh fruit, protein powder, protein bars, and popcorn. I even brought my own nonalcoholic beer and sparkling water. This gave me options—not rules. It meant I could enjoy nights or drinks or meals out guilt-free because I had a solid foundation during the day.

I practiced mindful indulgence. Yes, I had drinks. Yes, I ate meals and foods and things that aren't the most nutritious options. But I chose things I truly wanted (hellooooo Aperol spritz in the sunshine and fresh pizza bagels from Popup Bagels) and skipped the mindless stuff. That’s not restriction—it’s freedom, because it comes from a place of trust in myself.

I kept my daily movement simple and fun. I didn’t hit the gym—but I did walk every morning, ski, and even went ski touring. Movement felt natural and energizing because it wasn’t about “earning” my food—it was about honoring my body and doing activities that I actually enjoy and want to do, even on vacation.

I listened to my body and what it needed. Even with the fun and late nights, I didn’t push my limits or stay up too late. I gave myself time to sleep, minimized screen time so I could stay present, and soaked in the moments with my friends. I passed on many drinks and made decisions that were different than the rest of the group, and I was proud for staying true to myself and my body and what was best for me.

I gave myself permission. To eat Annie's mac & cheese. To drink aperol spritz's. To have fun and be present and go with the flow. And because I gave myself that permission, I didn’t spiral, I didn’t binge, I didn’t “start over” on Monday. I just kept going—because this is my life, not a 30-day challenge or a way of living that I want to abandon altogether.

I stayed hydrated. I drank a ton of water throughout the weekend (especially when I was drinking alcohol) and brought sparkling waters and non alcoholic beers to replace alcoholic ones. I brought electrolyte drinks and coconut water to help me feel good and stay energized. All of which helped with sleep, energy, and even hunger cues, supporting myself and my body while still enjoying everything else.

So, Reader, I encourage you to take this into your own life.

The next time you get to Friday, the next time you travel, go out with friends, or find yourself in a different environment, remember this:

• Prepare, but don’t obsess.
• Move in ways that feel good.
• Be mindful, not militant.
• Trust yourself.
• Give yourself love, kindness and compassion.
• Enjoy your life and all the moments you're so lucky to experience.

I'm telling you - you don’t have to choose between progress and presence.

You can have both.

See you next week!

💕 Morgan

PS - Here are some photos of the weekend and some of these same guidelines so you can see it in action.

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