Staying Healthy On Vacation

How Did I Stay TRUFiT On A Cruise Vacation?

So I can’t stress the importance of managing your emotions when traveling. It is so important to adapt to the inconveniences traveling is going to throw at you such as lost baggage, delayed flights, missed connections, annoying passengers etc etc.

Keep in mind  just because plans don’t always go according to plans it doesn’t mean you shouldn’t plan. What is more important is learning how to adapt and not let negative events compound to the point where you have become irritable, annoyed, frustrated or angry.

So the original plan was to fly out of Orlando early Friday afternoon and connect flights in Newark, New Jersey en route to Barcelona, Spain. Well, when travelling in 2017 don’t ever expect everything to go according to plan. Unfortunately, our flight was delayed 4 hours in Orlando and resulted in a missed connection.

When travelling internationally it is important to give yourself enough time to make connecting flights even if that means going a day earlier. It is inevitable that one of your flights is going to be delayed so make sure to plan accordingly.

Adapting is the key to enjoying your vacation. Always have a Plan B and be willing to really go with the flow. 



Day #1
Missed Connecting Flight…
24 Hours In To Spend New York City

After arriving in Newark 4 hours passed the scheduled arrival time, option #1 was to stay in Newark, New Jersey for the night and catch the connecting flight to Barcelona the next day. No offence Newark but Option #2 was to hail a cab and head to New York City for the night and spend the following day sightseeing.

With technology at our finger tips 24/7, it is very easy to make last minute decisions like booking a hotels and rescheduling lights. With the help of google the plan was to find a hotel to check into in midtown Manhattan close to all the action, get a good night sleep so I would be well rested for an action packed day in NYC before heading back to Newark to catch the flight to Barcelona the following day.

Woke up early and grabbed a rent-a-bike

Cruisin through Time Square at 7:00am on a Saturday morning

Refueling with some all natural fruits and vegetables

Lots of walking and ride on the subway

Staying TRUFiT with a healthy breakfast

Checking out the sights on a Double Decker Bus

Day #2
Welcome To Spain Spain
Port of Call: Barcelona

A top European center for art, architecture, design and cuisine, this stylish city has its own language and culture. The soul of old Barcelona is its Gothic Quarter; outside the medieval district, discover iconic landmarks and more.


Walking the streets of Barcelona checking out the local shops and restaurants.

As beautiful as the sunset was as we started to set sail, my health started to decline as I began to feel very sicked and began having cold sweats.  No more than 10 minutes into the cruise I got hit with a 24 hour flu bug which sent me to the ships infirmary. I spent a few hours there until I was released and quarantined to my cabin for 24 hours. It was a rough 24 hours by but I didn’t lose hope that I could still enjoy my vacation.

Day #3
Welcome To France France
Port of Call: Provence (Marseilles)

Vieux PortFrance’s oldest city is one of its most dynamic, with a melting pot culture and vibrant arts scene. The soul of the city is its Vieux Port, the working waterfront. Marseille is also a gateway port to the scenic villages and coastal areas of Provence. This picturesque port was once known as the gateway to the Mediterranean.

WTF! 24 Hour Flu – Quarantined To Ship Cabin

Unfortunately, I missed the first shore excursion to Marseilles, France but was grateful to have a balcony room with an amazing view. Although not feeling 100% I was so happy to be out of bed with the major effects of the flu starting to wear off.

By evening time I was off the restricted menu and able to eat what I wanted so I made sure to stick to healthy options and drink lots of water.

Day #4
Welcome To France France
Port of Call: Nice (Villefranche)

As you can imagined I was thrilled Nice is a cosmopolitan city where you’ll find a colorful Old Town, elegant Belle Epoque architecture, French Riviera chic and much more. The ship anchors just outside city limits, in the deep blue bay of picturesque Villefranche-sur-Mer. Eager to get off of the ship and I was also very grateful that I was only sick for 1 day and had 6 more action packed days to still enjoy myself.

Travelling through Europe can be very enjoyable when you are healthy and fit. So many hilly streets to explore.

Checking out a local vendor selling some locally grown fruits and vegetables.

Day #5
Welcome To 
Italy La Spezia
Port of Call: Florence/Pisa (La Spezia)

A former fishing village at the border of two enchanting regions, La Spezia offers easy access to Tuscany and its great cities like Florence and Pisa and the Liguria’s rugged coast and terraced villages known as Cinque Terre.

One of the great things about cruising is taking advantage of the outdoor running track early in the morning when the ship is approaching the port.

No Strollers allowed. At age 46, it is important for me to stay fit and healthy so I can still be physically active with my kids.

Eating fresh grilled octopus seaside in Santa Margaritta Island, Italy.

Grilled shrimp and prawns fresh fro the Mediterranean Sea

Climbing some more hills

Day #6
Welcome To Italy La Spezia
Port of Call: Civitavecchia

From the monuments of the ancient empire to the pursuit of la dolce vita, the Eternal City is an unrivaled open-air museum and a lively modern metropolis. The tiny enclave of Vatican City is home to sacred sites and priceless art.

So much easier to get your workout in before your day really starts.

Rome was full of walking checking out the many historical sites.

The flavors of Italy are absolutely amazing. Ate a lot of fresh seafood.

Hangin’ out in the streets of Italy as the day was coming to an end.

Day #7
Welcome To Italy 
Port of Call: Naples (Capri)

One of Europe’s oldest cities, Naples is vibrant and filled with rich artistic and architectural heritage. Nearby sights include the ruins of ancient Pompeii uncovers, the idyllic resort isle of Capri, and the jewel-like towns that dot the Amalfi Coast.

The Lost City

A very surreal experience running up the stadiums built in 79 AD

Very important to stay hydrated by drinkings lots of water.

The views were absolutely amazing atop of Sorrento.

Sitting atop Sorrento eating some fresh local food

Situated high above sea level the streets are long and hilly

Sampling some locally made mozzarella  cheese

Found this enormous lemon and the local lemon farm

 Day #8
A Day Cruising On The Mediterranean

Decided to do a nice 5K on the Mediterranean while cruising back to Barcelona

Cruising has many advantages and great entertainment for the kids.

Did not Deviate from my meditation. Added a new element doing it in the middle of the Mediterranean Sea.

You Got To Move It Move It! So Awesome to see King Julia on the ship.

Day #9
On The Way Home From Barcelona 

Innovative ways of travel and keeping the kids entertained.

Speeding through Barcelona Airport. Always important to be prepared to be on the go.

Always an added benefit getting to see the cockpit of an airplane and smiles.

All in all it was a very enjoyable trip that could have gone bad multiple times.

TRUFit Travel Tip #3

When traveling with kids it is so important to help them manage their emorio



Nutrition Made Easy…

You Really Are What You Eat

Did you know that the quality of food that you eat, and the frequency of when you eat these foods have a direct effect on how healthy your metabolism functions and exactly how much weight you lose?

The Truth About Nutrition

These "2" big factors play a role in how much weight you actually lose:

*Factor #1 The Quality Of The Food You Eat: Not all foods are created equal! With that in mind, be sure to eat a ton of healthy fruits, seeds, nuts, and veggies while making an effort to avoid any and all processed foods. If you're not sure if you should eat a certain food or not ask yourself if you can find it in nature, and if you can't, don't eat it! It really is that simple.

*Factor #2 The Timing Of The Food You Eat: Contrary to popular belief, eating 2-3 times a day is hurting your metabolism a lot more than it's actually helping it. Do you know why? The answer is simple – your body only remembers the last time that you ate, and when you space your meals out 8-15 hours apart your body is under the false impression that it's going into starvation mode. When that happens, your body begins to store the excess calories that you consume as stubborn belly fat to protect you, and you begin to silently sabotage your fat loss efforts. On that note, make sure to take the normal amount of calories that you would consume and space them out between 5-6 meals a day eating every 2-3 hours and you will notice an immediate boost in the speed of your metabolism.

 But What About My Cravings?

One of the wonderful things about retraining your metabolism by eating healthier foods more frequently besides weight loss has to do with the fact that you get to have a cheat meal one day a week! Whether you're craving a big slice of chocolate cake, or you would like to sink your teeth into a big slice of pizza, cheat meals can help you stay on track in a very powerful way!

Here's why:

*Cheat meals help you psychologically because they keep you sane, and provide you balance in your life so that you stay on track, and don't overindulge during the week.*Cheat meals provide you with a structured caloric spike that will kick your metabolism into high gear so that you can continue to speed up your metabolism faster and faster instead of plateauing from eating a low-calorie diet all the time.

On that note, remember you are what you eat so make sure that you choose the foods that you eat wisely!

If the food choices that you make aren't moving you one step closer to your weight loss goals, then they are moving you farther and farther away from them so make sure that you take heed to today's nutritional advice and start getting yourself the weight loss results that you're looking for!

Remember, nutrition is just one of the key ingredients to achieving your fat loss goals...

... High-intensity weight loss workouts are the other!

Are You Struggling To Lose Weight?

Stop Struggling With Your Weight!

So, it may be getting a little challenging, especially if you haven’t exercised for a while. Don’t worry, this is normal but it is very important you understand what is going on.

The reality is, in the first week of starting a new exercise routine, many people will begin to doubt themselves. They begin to doubt their new routine before allowing it to really work. The end result is never good. Another failed attempt at getting in shape.

Not You…Not This Time…Not Now
Depending on what you may or may not have going on in your life right now, change can be difficult if you don’t approach it the right way.

If you have a plan to follow, you can put yourself on the path to success.

That’s Life
I understand that life gets in the way at times but we are going to work through that to help you stay on track and FINALLY get you lasting results.

I want you to understand the commitment and focus it is going to take to succeed. I also want you to realize, this is not an overnight process.

Sometimes we have these unrealistic expectations or outcomes, especially about losing weight. Because of these expectations we don’t allow the necessary time for the body to adapt. One word…Patience.

I won’t promise any unrealistic outcomes, but what I can promise you is, if you are mentally ready to commit, this program will show you the way to succeed.

Any Health Issues?
If you are dealing with any health issues whether that is early signs or you have already been diagnosed, my job is to improve your physical activity along with some adjustments to your eating schedule to reduce or eliminate these issues.

My job is to reduce your health risk like Cholesterol and High Blood Pressure before they become major health issues for you. Allowing issues like this to go untreated, can lead to major health issues and even death in the future.

It’s happening faster and faster these days. The foods we have access to is less nutritious and our lifestyles are putting more and more stress on our bodies.

Look Around You
If you look around you, you will notice the majority of people are overweight. Almost 3 out of every 4 Americans are overweight. Unfortunately, many people are becoming comfortable being overweight and this new acceptance is leading to major health issues.

It is also getting harder and harder to lose weight once you put it on. It’s not impossible but it certainly isn’t as easy as some want to believe.

But ask yourself, how important is your health to you? Do you want to have more energy so you can actually have productive days that lead to a positive emotional state?

Do you want to look better to rebuild your self-esteem, your confidence, and your mojo? Trust me, once you start feeling and looking better it affects all aspects of your life, relationships, work, personal confidence, etc.

Are You Ready? Are You Really Ready?
So how do you know if you are really ready? First, you need to ask yourself on a scale of 1-10, how serious are you about committing to a program that will get you the results.

Without going into too much detail, there are some underlying issues you are dealing with that have 2 root causes. If you are anything below an 8, the odds are you fall into 1 of those 2 categories:

  • You don’t have enough time and/or
  • You don’t have enough money

This is no time to be discouraged. This is a time to finally be motivated. You have signed up for an introductory program that shows you an effective and proven way to lose the added pounds and be in the best shape of your life?

You job right now is to stay focused and commit to creating new good behaviors and getting rid of the old ones that have gotten you to the point where you want to make a change.

How Do I Find The Time?
I am an entrepreneur, a devoted and very involved father, and married to a cancer surgeon. I also train for triathlons year-round, so the demands on my time are very real every day.

That said, there is a way and I would like to show you. I have found a way to own my time, accomplish more in less time and do it with limited amounts of stress to the point of going stress-free for an entire day.

Seriously, ask yourself when was the last time that happen to you. Before I started using some simple mental fitness training techniques, it seemed like every day was exhausting both mentally and physically. It finally got to the point where I answered 10. I just didn’t want to live the way I was living anymore.

If you previously answered 8 or less, I want you to ask yourself the same question again on a scale of 1-10, how serious are you to commit to this program that will get you amazing results using a proven system?

You really have to believe.

I hope you have a healthy and productive day.