Last month during Oktoberfest in Munich, I was chatting with a 50-something-year old woman (from the U.S. of A) who was concerned about her traveling workouts.

Apparently, she usually hit the gym 6-7 days per week and felt out of sorts only getting a few workouts in while spending several weeks abroad.

Tis a common concern for those who are in a well-grooved workout routine.

Whenever they go on vacation, they fear will lose muscle… gain all their weight back… or have to start all over again.

Having recently taken a two week break from lifting weights (while in Switzerland & Germany), here’s what I noticed:

• Maintained upper body strength (I didn’t feel nearly as strong but was able to hit similar numbers as a few weeks prior).
• Maintained hip and shoulder mobility (most likely thanks to 3-5 stretches each morning)
• Muscle soreness after the workout was higher – this was especially the case with upper body exercises.
• Motivation for lifting weights increased (take away motivation is a real thing)
• Maintained cardiovascular endurance (probably thanks to the abundance of walking… running to catch trams… and climbing hills)
• Decrease in grip strength (No surprise here, during my trip there was nothing I was gripping for dear life…  except possibly a railing when looking over the edge of a mountain)

These may not apply directly to you but the point is:

If you were still physically active and didn’t blow it completely on nutrition…

One to two weeks off won’t erase months of progress.

You aren’t starting over.
You aren’t back to square one.
You don’t have to play catch up.

Just resume your routine.

And you’ll get back in momentum sooner than you think.

For more ideas on how to restore your momentum and get in even better shape this year, check out a free issue Mind-Body Breakthroughs

Kelan Ern

Last month I was away in the land of mountains, chocolate and watches (Switzerland).

So this month I’m re-releasing one of the most valuable (and most unique) issues of the newsletter called The Breckenridge Fitness Letters.

This special issue was written off-the-cuff on a 5-day trip to Breckenridge, Colorado. And it’s one of the most raw-and-real newsletters I’ve ever written. It covers the mindset of nagging injuries… postural mistakes for neck pain… the psychology that led a meat lover to become vegan… and a whole lot more.

You can check it out below:

The Breckenridge Letters

(No opt-in needed)

Here’s what’s inside this blast-from-the-past newsletter:

• My muscle-building advice to a former boxer. Here’s the strange story of my number one tip to a former boxer for how to pack on muscle. This tip (followed religiously) allowed me to gain 50 lbs of muscle.
  
• My 3 postural mistakes for neck pain. After tweaking my neck from a rough night’s sleep – here’s what allowed me to bounce back and the 3 worst postural mistakes I was making leading up to this injury.
  
• Transformation from meat lover to vegan Even if you have no earthly ambition to become vegan or stop eating meat - you’re about to see how quickly changing your nutrition can happen – and a “momentum” pattern that emerged to make it lasting.
  
• How to push your physical limits. If you have a nagging injury that prevents you from doing certain hobbies – and makes you hesitant to get back in “the ring” here’s a powerful lesson for navigating physical limits.
  

Kelan Ern
Fitness Coach

This month I’ve been quiet on this newsletter.

That’s because this month my girlfriend (now fiancée) flew over to Europe to visit some friends and explore the Playground of Europe:

Switzerland

The trip was unbelievable and better than I could imagine. Whether it was taking cable cars to the top of a snow-covered mountain… riding a ferry in Lake Lugano, Italy… or swigging beers with strangers at Oktoberfest – it was an unforgettable experience.

One thing that I’ve found extremely valuable is debriefing after a trip like this is to pull out any lessons… insights… or magic moments from it.

That way I can capture the wins but also any future gems of improvement as well. Not in a beat-yourself-up for everything you’ve done wrong kind of way, but a way that makes you more intentional and proactive the next time.

Here a few of my personal health/fitness lessons from this Swiss trip:

• Even 3-5 stretches each morning goes a long way (especially if you are going to be sitting on trains, planes or automobiles for several hours).
  
• While it’s difficult to disconnect from work while on vacation, it’s worth it and allows you a fresh perspective when you come back
  
• Walking and hiking is phenomenal physical activity but add a few sets of push-ups… Hindu push-ups… or lunges throughout the week too.
  
• Going out to eat in Switzerland is not cheap and when you have to pay for water, it’s tempting to order something fancier instead (like a Hugo)
  
• Walking comes naturally when you’re exploring new terrain
  
• Pack more protein bars and healthy snacks for the flights. The complimentary snacks of dinner rolls… crackers… and biscuits don’t quite do justice to your energy levels (or blood sugar).
  
• Intermittent fasting is much harder when you’re jetlagged (especially when your body thinks it’s night when it’s morning)
  
• Local grocery stores are the best way to ensure your veggie intake
  
• Pizza is my ultimate weakness (and my favorite worth-it meal)
  
• Swiss chocolate is also a worth-it dessert
  

Anyway, those are a few that come to mind.

Since I’ve been gone most of this month, there will not be a new Mind-Body Breakthroughs newsletter next month.

However, I have a blast-from-the-past issue from May 2022 (when this newsletter was much smaller) that I’ll be re-releasing instead.

This special issue was written off-the-cuff on my 5-day trip to Breckenridge, Colorado. My best friend was having a bachelor party so he arranged a ski and snowboarding trip for a group of 10 of us.

I had no plan to capture what I did.

But I’m sure as a shiitake mushrooms glad I did.

Because it’s one of the most raw and real newsletters I’ve ever written - especially if you’ve struggled with low back pain… knee pain… or other injuries.

Be on the lookout manana

(But you'll need to be subscribed - you can do it here at no cost)

Kelan Ern
Fitness Coach