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Fitter Food Radio #105 – How to be FITTER on Holiday

Keris and Matt provide some top tips for staying on track with health, fitness, and nutrition on holiday!

Listen below or head to iTunes for the full episode.

Please share this episode with anyone you think would benefit from the information and advice and if there are any topics you would like us to cover in future episodes please let us know and send an email over to [email protected].

Our discussion includes – 

  • No.1 rule to implement on your holiday
  • Simple healthy principles to implement on your break
  • Why you should choose a FITTER picnic and maybe rethink all-inclusive buffets
  • Fasting and the importance of creating an ice cream deficit occasionally
  • Why you need to be more holiday at home
  • Supplements to support your immune system and digestive health when travelling
  • Natural sunscreen recommendations and safe sun exposure

Read the full transcript below:

Matt: What’s up guys, it’s Fitter Food radio. This is episode 105 and it’s me my good self with Keris Marsden.

Keris: How’d do?

Matt: And guys today we want to talk to you a little bit about holidays, more importantly, staying on track on holiday or could you say damage limitation on holiday, but essentially still being able to go away, being able to enjoy a bit of what you fancy, letting your hair down and not coming back feeling fat flompy guilty and feeling you need to get back on it, so to speak, as it’s often put. We wanted to do instep so because of course we’ve recently been on holiday ourselves and we shared a bit of an insight, if you will, to the kind of things that we enjoy doing on holiday and how we still very much embrace a healthy lifestyle. Very much embrace a fitter food lifestyle, which is a very balanced one I feel.

Keris: Indeed.

Matt: And we also wanted to do these steps because we get this question a lot, especially around this time of year, people going on holiday a lot more. Although do we need to by the minute, with this amazing UK weather? Apparently like travel agents are complaining about loss of trade essentially because people are staying here –

Keris: Not going away –

Matt: Not going away.

Keris: The answer to that should be they adjust the flights, make them cheaper. Stop charging 50 quid to put a case in an aero plane like doubling the price of a flight.

Matt: Truth be said, it is true though, if it didn’t cost so much to fly in school holidays and whatnot, maybe people would fly a bit more. Yeah. So we just wanted to kind of share a few hints and tips because, a holiday shouldn’t be ridiculously rigid to where you kind of feel like you’re on a diet or anything like that because that’d be pretty dull. But at the same time, a holiday isn’t an excuse for you to just go absolutely mental and gain a tonne of weight and come back feeling rubbish for it. If anything that, we always say that you should feel great for a holiday, you should come back feeling energised, replenished. And you certainly shouldn’t look any different. Aside from being browner, with a nice golden tan and –

Keris: Well that’s where it goes wrong for me when people say I plan to actively dread going on holiday because they say I’m going to get out of the routine and routine’s really important to me in terms of being healthy and being close to my gym and access to healthy food, and then other people say that they get a lot of pressure from friends and family to break from that routine. And again, we can talk about that in a second, but so suppose the first point I really want to emphasise, and I’ve written a blog on the website called Five steps to a fitter holiday, which emphasises most of these points is, remember the why you go on holiday and the why you go on holiday isn’t just to eat ice cream and drink your body weight in baron red wine and prosecco, and as nice as those things are and they can definitely be part of your holiday, that’s all you’re looking forward to, then you need to have a little bit of a rethink about the process because holidays are a chance to be healthier in different ways, because you’re not tied to a desk working, you’re not tied to a routine, you’re not stuck indoors.

Keris: So mentally, you should feel better. You should feel just kind of more energised, more excited about getting out of bed, getting out and doing some cool stuff. So in a way, the food side of things should be a kind of combination of fuel and a little bit of something you fancy because it’s part of that kind of celebration of a new environment, local food, you want to try local dishes, that kind of thing. So, and in the past I’ve gone on holiday with friends, to kind of all girls’ holiday and it was really interesting because there was a full on Barney and the supermarket when we got there because they would fill in the shopping trolley with basically crisps and prosecco and I said I wanted to put in some carrots and hummus and tomatoes and they were like, what are you doing?

Matt: Actual green stuff.

Keris: Yeah. And they were like, what are you doing? We’re only here for four days, We’re actually just going to trash our bodies for four days. And there was this basically kind of following argument and I was like, I want real food whilst I’m here and now I still go along to a lot of my pendues and weekends away, reunions, that kind of stuff. But I do just take my own food all the time and so I’m like, just so good and I’ll sit up all night talking about alcoholism. I don’t just stand there going, I don’t eat those foods and I will have the food that everyone else was eating. But I mean I’m surprised sometimes what my friends can get through like bottle after bottle after bottle of alcohol and I’m like I’d be in A&E by now, what I watched, I would literally be in A&E I don’t know how you can hold that much, but it is what it is.

Matt: We’ve got no stamina whenever when it comes to drinks.

Keris: No we haven’t. But also we love filling our days with stuff and I don’t want to be in bed all morning with a headache and don’t get everyone a bit of hangover. It’s funny and we have a laugh, and they probably mean you sometimes so you go, what the heck? This is getting tipsy wherever. We’d never get full on drunk because it’s for you it’s too hard. You’d have to drink four bottles of whiskey or something. It takes a lot for you to get drunk.

Matt: Probably not that much. That’s quite excessive.

Keris: And I just kind of lose interest in it I suppose I get a little bit merry then I get hungry and then I lose interest and just want to eat and then as soon as I eat and I’m like now I want to sleep. And that’s me and then am out basically.

Matt: You’ve got more longevity than I if you don’t drink rather than if you do.

Keris: Totally.

Matt: And to be fair, am probably the same but –

Keris: So what I was going to say was, just back to my first point is like revisit the point of going away is that you have escaped responsibility nine till five, those kind of things. And it’s an opportunity to go and do some really cool stuff, or do you know what, just shut off from the internet, social media, emails, responsibility, and just lying somewhere and read a novel or something like there’s so much amazing stuff that you could do on holiday. And –

Matt: I suppose that the thing, the beauty of a holiday is the holiday is whatever you want it to be. And everyone’s definition of what they see as a nice, enjoyable holiday is different, isn’t it? In terms of the places that they go, the type of activities that they do, the foods they enjoy eating, etc. And that’s for you to decide 100 percent, but it’s like we say, remember why you’re going on holiday and it is to de-stress, rejuvenate, all of those things which chances are aren’t going can happen if you are just drinking in excess, eating crap in excess, and all of that and not say you shouldn’t have really binge, a lot of people are in, am all me all of this at the very moment. We both do. But I think you need to kind of get it into check and we –

Keris: The holiday itself, it should be enough in terms of –

Matt: We’re more, for example, we are definitely more flexible with our nutrition when we go on holiday 100 percent, there’s no doubt about it. We drink more alcohol than we ordinarily do. I eat more ice cream than I ordinarily do. Carrie sips more chocolate than she ordinary does.

Keris: No, I eat the same chocolate but I eat more things like chips and crisps and stuff because we’ll be out, and you’re allowed to them. And actually I do love trying local desserts. So I love to go out and try that local cakes and pastries when we go out.

Matt: Carrie sets me once we had been for a meal and we were walking along in The Heavens open bar and we just dived into this place because we just want cake and coffee. Carrie says I pointed to this kind of cookie like thing, it was like a cookie but not quite a cookie.

Keris: Like a rock cake.

Matt: And Carrie says how do you pronounce that? What is it? What are they called? And I was like, oh it’s called one of them. Carry was like, what and I was like I’ll just point at it and say one of them.

Keris: So British. What would you like? One of them.

Matt: And they’ll know what you want.

Keris: It was the best. It was like a rock cake biscuit. It was –

Matt: And we still don’t know what it was called.

Keris: No we don’t.

Matt: [crosstalk 00:08:00] So we’re going to call it one of them. The one of them cake.

Keris: And a giant rock cake or something. But back to the point is, as you just said, most of the day for us is spent doing other really cool stuff. That’s actually a kind of habit that we have fallen into over the last couple of years because the other thing about eating healthy and we said this, we actually did a really long stem in Porthall, working and living over there, and I basically almost turned myself grey trying to eat organic, local, grass fed or those kinds of things didn’t?

Matt: You did.

Keris: And it was impossible, and after a while, I mean I think I kind of finally gave up on the whole concept and we just had to eat local eat good food. But I remember driving you mad for a long time because I’d be making this drive like an hour and a half to this organic shop and then you buy them, and out there with the heat, the fruit and veggie would last couple of days and we drive back and –

Matt: It would have gone off by the time we drive home.

Keris: No, and I remember creating huge amounts of stress behind food policy and where we were going to eat and try to get organic wine and I don’t know, it was over the last couple of years I’ve stepped back on two weeks of your life. It doesn’t really make a big difference. And to be fair, I’m not the same at home anymore either. I’m much more relaxed about it because what I realised is the stress of trying to follow a home routine abroad ruins the whole day, essentially. And this could be the same for exercise and this can be the same for, trying to work. So it can be the same for trying to log onto emails first thing in the morning and the internet might not be great abroad, because I saw huge amounts of stress worrying about that rather than just going to know what, fate has decided we’re not checking the emails this morning, we’re on holiday. And same for exercise, you can be a bit like where’s the nearest gym? Because you genuinely like to train on holiday thus equate the ice queen deficit that you’re going to earn.

Matt: [inaudible 00:09:49] and the ice cream deficit will pass.

Keris: So we would create these stresses trying to fill the routine and what we realised is actually part of the advantage you should be getting there and just having a sense of freedom that this is brand new and you still know the principles that you need to stick to. So if it’s going to be daily movement in the form of walking and that’s it, and swimming in the sea, if that’s what’s available to you, that’s what you can do. Don’t try and hire bikes and run in extortion and high heat to try and replicate what you do at home and then get frustrated when you’ve passed out dehydrated or –

Matt: Do that stuff for the fun of it, if you genuinely enjoy.

Keris: If it’s available to you and it’s in your routine, it’s not taken away from family time those kinds of things are all important because you can be really active on holiday and without training, for example. But just kind of going back to what we’ve ended up doing is, when we have that sense of, we haven’t hung around on our first day, if there’s a gym we’ll train, if there’s not, we’ll probably get into walking instead, don’t we? If we feel like maybe we could do some body weight on the beach and yoga, that kind of stuff. So we’ve got that flexibility because we have the skillset ourselves to train with or without a gym or not at all. We know that our bodies are fine not training, but next thing we’ve started doing a lot of is actually we moved to going self catered because we felt we did a couple of all inclusive menus through work, didn’t we? And know it straight away that that’s quite a difficult environment to be healthy in all inclusive despite the food being amazing. Would you agree?

Matt: Yeah, it was just, I mean I have an opposite tale of buffets.

Keris: That’s what I was about to say –

Matt: Between me and buffets are just not a good combination because, I will eat and eat and eat.

Keris: And I know, I was to say and to be fair, I was like you would say, well could I try everything? And that was like there’s only so many times that excuse was going to work when I’m like, but you have those pancakes the last three days, you’ve got to try them again?

Matt: Yes it’s a different topping.

Keris: Yes, and same for him but I know is I just ate more and it got to a point of it didn’t sit well with us from a kind of, even like a sustainability. It just felt very indulgent.

Matt: There was a lot of food left as well, and we’d think, where is that going and stuff like that. So for us it was like a bit of a, we’ve made that connection between, blind-going and self catering and it allows us to remain that little bit more in control of what we do and like I said, my willpower is very much put to the test in front of a buffet.

Keris: This is a good point to anyone out there, if you know that that is an area for you that you struggle with, like you might be the person that has no off-switch or struggles to feel satiated or has done really well losing weight, don’t put yourself in an environment of abundance and no barriers to the abundance because we, I mean I think I’ve got quite good willpower but even I was probably doubling the size of my normal breakfast because I was like well like yours, I guess that’s true. And those eggs –

Matt: Am done now. That looks really nice over there and I just thought maybe I’ll just have a little bit.

Keris: And it would be like a bit of salmon, a bit of avocado, and some more eggs. So I noticed the same thing and we both said, but more also we just felt a bit like, what’s in this really, because we don’t need this much food. So we switched to going self catered and the routine that we’ve ended up getting into isn’t that we then spent the whole week cooking fitter food, but we get simple ingredients in so we’ll get things like fruits, avocados, eggs, nuts, cheese, some local hams, that kind of stuff. So local food if we can, sometimes –

Matt: Sultans, sweet potatoes.

Keris: Sweet potatoes, nut butter and then we’ll also get, sometimes we’ve taken a protein powder out of sheer convenience because our focus is basically we’ll do a pack up for the day and our focus is to get out and just start having some fun some adventure. So it can be anything from a beach walk, to some sports, to doing nothing but driving somewhere beautiful, sit and read for the day. But we, in the day, our drive is we don’t want to think about food, but we’ve got few of it should we need it.

Matt: Yeah. Essentially the way it worked was is we packed up like a cool box, didn’t we? Enough stuff to have a nice lunch. Carrie has mentioned, we’d pack a load of by solid leaves, cherry toms, we’d boil a load of eggs, with protein bars. We used to wack our –

Matt: …Of eggs, we have protein bars, we used to whack a big tray of sweet potatoes in the oven the night before, just whilst we’re chilling, watching a bit of T.V. maybe in the evening or whatever it may be. And we’ll take that with us the next day because, for us, it’s like when we’re on holiday, again, each to their own, we enjoy being out and about doing activities, being on the beach. So for us, we pretty much had a picnic on the beach every single day. And yeah it kind of meant we were eating similar foods each day for lunch, but that didn’t bother us because we knew that in the evening, we were gonna go to a nice restaurant, we we’re gonna have something very, very different.

Keris: Yeah, that’s like … I was just gonna say, from a cost perspective, we kept it…

Matt: Saved a fortune.

Keris: Yeah, we kept it really simple. Occasionally, this was the other thing we’d do, because the meal pattern in the Mediterranean is obviously slightly later, everything shifts. We found ourselves kind of naturally shifting, when we first get there, we tend to eat like we do at home and lots of people say you’re probably best trying to keep to that routine. But you just naturally end up wanting to stay on the beach longer, eating later. We got bored of eating in empty restaurants as well because no one eats at 06:00 on holiday-

Matt: Even 07:00 to be fair. We found that 08:00 was a good time because where you’re eating, to have a bit of an atmosphere. As nice as it is kind of trying to stick to a routine, you’re on holiday, you wanna be surrounded by people. You don’t wanna be there in isolation.

Keris: In the end what we did was, we then shift breakfast a little bit later, didn’t we? Got up a little bit later. We shift everything to kind of fit with that Mediterranean lifestyle and occasionally, you’re a big fan of… You do an intermittent fast. I never fast like you would fast, but if there were nights… There’s a few nights where we were eating cake in a square at 10:00. 11:00 at night, then I would say, probably don’t eat breakfast tomorrow.

Matt: Yeah.

Keris: When I knew that, I’m happy to do that kind of indulgence. But what I was going to say is we do end up, from a cost perspective, saving money. And then, like you said, the evening is where we’ll say, right, let’s go and find somewhere local, seasonal. Again, we mix up between something that’s paleoish between something that’s not in any way paleoish.

Matt: Yeah.

Keris: Mexican, and tortillas, and crisps, and all that kind of stuff.

Matt: But the thing is, again, it comes back to the key word that we use a lot, which is adaptation. And for us, it’s like the evening meal was our opportunity to let our hair down a little bit, have a dessert if we fancied it, have some drink if we wanted it, maybe have a pizza, whatever. So therefore, we made adaptations on the rest of our day to factor that in, because most evenings, we knew where we were going for dinner because we’d planned ahead and a lot of the places that we’d like to go would require booking. We needed to know where we were going.

Matt: The beauty of today is most things are available online. You can get an idea of the menu. And if we’re going somewhere that we know does an amazing pizza, or there’s on place we go that does amazing pori pori chicken and chip, and we just let our hair down a little but there. We’ll be like, okay cool, today maybe we just do an intermittent fast, go for a nice big walk that day, have a lightish lunch, ready to let our hair down a little bit in the evening.

Keris: In the evening meal.

Matt: I think a lot of these things most definitely are easier said than done. But we’re very lucky in that when we go to Portugal, which is where we just went, [Carrie’s 00:17:22] mom done and got a place out there. So we’re familiar. We know the hotel. WE know the restaurants that we like. We know the places that we like to eat. Therefore, it’s easier for us to…

Keris: But to be fair, anywhere you go now in the world, you can get things like amazingly marinated, grilled, seasoned fish, or meats, or eating a lot more vegan options eating out, which are… For me a good vegan option is real food, not vegan bread I saw the other day. Vega bread with vegan cheese and vegan butter. I was like, when did bread have non-vegan products? Have I gone mad with that? Isn’t it just flour, water, yeast? Or it should be. Whatever, it’s not anymore anyway.

Keris: But most places will do some variation of that with things like potatoes, vegetables, rice. And we do switch between going, okay, tonight we’re going to have the locally caught fish with a load of different variations on a salad. One thing that we noticed, it’s not done very well, and it’s the reason we end up starting to do our own picnic, was lunches. We just got bored of being served iceberg lettuce with two…

Matt: There’s your salad.

Keris: Two bits of raw onion. The piece of fish you’d get with it was amazing, but we’d be like, just a piece of fish or a lump of meat. No salad. And then we’d have to order about three or four salads and suddenly it’s becoming hugely expensive. So that’s where we gave up. It’s like, you know what? Let’s just buy some stuff. Bug fan of fish. And in fact, since we got home, one of the things that we’ve started to do is we noticed a load of things that affect us normally. One example is that I’ve got health… Digestion is much better on holiday, despite eating gluten, dairy, and some of these foods. It’s definitely down to the fact we were relaxed, sleeping, laughing, having fun. And so our motto when we came home was to be more holiday at home.

Matt: Yeah.

Keris: And tried to escape more. So go on our phones less, have more conversations where you’re not glued to technology, go to the beach, if we can, because we live an hour from the sea side, but even if you didn’t, then go somewhere where you can take a picnic.

Matt: Somewhere. Yeah.

Keris: Be by some water, be in woodland, whatever it might be. Just be in the space.

Matt: We just found a amazing woodland that’s between 20 minutes down the road from us that we’ve been here nearly two years now and we never knew it existed.

Keris: We’re trying to get up whenever we’ve got a free morning then go, let’s go somewhere we’ve never been. Explore like you do on holiday. Go on that adventure rather than being, I need to go [inaudible 00:19:46]. The weekend you can get a but routine.

Matt: But you know what? In these circumstances that I can imagine somebody listening to you and being like, it’s all right for you guys. You’re running on my business. You work from home most of the time. And that is true. It certainly has its pros in that sense, but we do still work. We do still have a job to do, and if anything, we probably work more hours than most of our friends do do a nine to five. And I’m not belittling it at all, but with what we do, where we often say, don’t we, one of the down sides to owning our own business… It’s not necessarily a down side, it’s for us to decide I guess, is we work a lot. We work late, we work early, we do some kind of work pretty much every single day.

Keris: Yeah, and also, even our down time, we talk about work because we’re a couple.

Matt: Well we run the business together.

Keris: We run the business together so we have a lot of… And we like it. We go on big long walks and kind of flush out, get some head space, do some blue sky thinking. What I think we realised on holiday was that we felt better, we felt healthier, and one of the big factors was escaping a little bit in a book on the beach for an hour. Obviously we’re sea swimming, we’re barefoot walking, all of these are being shown just being… The human body’s designed to just be outside and be in its natural environment. It has an anti-inflammatory effect so both of us said anything from a joint [inaudible 00:21:08] I had from just before from running disappeared. And both of us, digestion was really good.

Matt: It was down to us I guess. Rather than come back and get straight back into that… I suppose the ordinary routine if you could.

Keris: Yeah.

Matt: Of course you still need to go to work.

Keris: Yeah.

Matt: People have obviously got bills to pay, but if you did actually just step back for a moment, and think, actually, how could I incorporate a little bit more adventure into my week or my weekends? Or whenever it is you have a bit of time off with your partner, with your children, family etcetera.

Keris: Yeah. Ask yourself now, when was the last time you looked around your local environment, within one hour drive, and said, where have we never been that we could go that’s exciting. Wherever you are in the world, we haven’t explored enough. None of us have. We cannot believe since we got back… We’ve done Eastbourne, we’ve done Brighton, we’ve done, as Matt said, various different woodlands, lakes. We’ve even been going to British cities for work events and for conferences, nutrition stuff. But this time we’re saying, let’s stay over. Let’s work there the next day in the morning and then in the afternoon we’re going to go out and explore and do stuff…

Matt: Make a thing of it.

Keris: And try to incorporate stuff we love doing in amongst stuff that is considered work essentially. Stuff we have to do. Just trying to make… I suppose on of the big factors that we’ve taken away is, life should not be about the weekend. There’s a lot that you can do between Monday and Friday, even if you’re in an office [inaudible 00:22:30] there’s a lot that you can do that can make your weeks easier. A big thing that we’ve come back and…

Matt: Equally. If you don’t have the time until Friday, you could make a but more of your weekends other than just being like, oh, I’m too knackered to do it. Actually make some plans that aren’t hugely inconvenient, and yeah, require a little bit of planning, but don’t even need to cost the Earth either. Like we did, went down to Eastbourne and spent the day at the seaside. Aside from obviously food, which you buy anyway, it was a low cost day out, wasn’t it?

Keris: Yeah.

Matt: Because you could have hours of fun on the beach and in the sea, and whatever.

Keris: I was going to say a couple of things that we’ve done a lot since we got back. Read fiction books, which we never do. We’re reading work books or we’re a bit guilty of Netflix.

Matt: Just thing, giving a little bit more context. So Carrie’s mentioned bringing the holiday home, which we have stuck to. But this is the first time, and I said this to Carrie, I’ve said we’ve gone away, and I said I actually felt like I had needed a holiday. Whereas normally I’m like, everyone looks forward to going on holiday and all that. But I was actually like, I genuinely need one. I need to have some time off. I need to down toll. I need to do a bit more for myself. Because I felt like we were working a lot and I genuinely felt like it was taking its toll on my health physically, mentally, and everything.

Matt: We made a pact, didn’t we? That we were going to start the day without going straight onto social media or emails.

Keris: Yeah.

Matt: I know I definitely got into a bad habit of where I would literally… And this just became routine. It almost wasn’t a conscious decision I made. I’d wake up, I’d go to the loo, I’d start brushing my teeth, and I’m reading emails whilst I’m brushing my teeth.

Keris: You scrolling and brushing teeth, it always makes me shudder.

Matt: Yeah.

Keris: I just think…

Matt: And it was weird because it was almost like, why am I doing this? There’s no real need to be doing this right at this very moment. It could have waited. We said on holiday, right, beach morning we’re going to just get up. We’re not going to touch our phones. We’re going to make a nice coffee, going to have a chat. We’re going to read a book. Actually, rather than actually entering into any conversation, we read a book, didn’t we?

Keris: You did. And sometimes I just enjoyed just sitting and…

Matt: We always used to say that you used to find hearing pages turned really relaxing.

Keris: I do. And I like eavesdropping in other people’s conversations. I can just sit in a coffee shop and just eavesdrop. I don’t know what it is, it’s like a nice distraction. It takes me away from my thoughts. But also, one thing that I realised was that not going online, onto email, first thing in the morning… And a lot of entrepreneurs say this. There’s going to be something in there that winds you up essentially. So if you stay away from it, you can kind of just figure out your thoughts. We can be really creative and inspirational. The brain is really active first thing in the morning and this is when you should do something like reading. Fiction books themselves are… They work in an area of the brain that’s more about creativity, escape, daydreaming, that kind of stuff.

Keris: I just think it’s really important and that it’s been a step that we’ve endeavoured to stick to. Not always since we’ve come back home, but definitely fiction reading, you’re doing that, I’m doing that. Trying to be more…

Matt: I actually, most mornings that I don’t have clients, because obviously the mornings when I have clients at 6:00 am I’m up and out, I don’t have time to be sitting there reading a book.

Keris: Client’s like, where are you? I’m just reading.

Matt: Oh sorry, I just went through one more chapter.

Keris: Yeah.

Matt: On the days that I don’t have clients, I’ve stuck to that. I get up, I make myself a coffee, I just sit there. No T.V., nothing. And I just read a couple of chapters of my book. I made that connection on holiday, that I just felt so much better for starting my say that way.

Keris: Yeah.

Matt: That said, there are some mornings I’m up and I actually feel quite motivated to get myself straight to the gym, or I just feel like getting up and out with the dog, whatever. It’s not set in stone, and I suppose that is another thing that I’ve brought home with me. Don’t be so rigid with my routine. I know what some of you are thinking, Yeah, Matt, but if you’ve got kids you’ve got to get ready for school and then this, that, and the other. 100 percent there needs to be an element of structure and whatnot to your routine otherwise it’s going to be chaos in the household. Like, kids make your own breakfast, I’m reading this book. But, you’ve got to adapt. You’ve got to adapt. You can’t just keep using that as an excuse. You can’t keep using anything that happens as an excuse.

Matt: There’s always a bit of a work around. You just need to adapt it a little so it can work for you.

Keris: Even if you drive to work, or have any kind of driving… Like an audiobook is another option. Or, one thing we started doing, was tuning into our favourite comedians on YouTube when we were driving. Because sometimes when I’m in the car and you’re driving, I think…

Matt: I was listening by the way. I wasn’t watching YouTube whilst I was driving Carrie.

Keris: I have to think in the car I should probably drive more because it takes up so much of my focus. Whereas when you’re driving, my mind tends to wander back to work and I start to list things and I’m like, I’m not sure I’ve done that, I haven’t done that, I haven’t covered this. And I can get myself… You’ve seen in a journey I can wind myself up and then what I do is wind you up by going, what about this? You haven’t done that. You should have done this. And you’re like, now you’re winding me up. And so we started to put on comedy because ever since we first me, we’ve just loved going to comedy nights together. So we started putting our favourite comedians on YouTube and it was just amazing. The journey would fly by, we’d be laughing, and all through the rest of holiday we’d be quoting lines back to one another.

Matt: Yeah.

Keris: We couldn’t break a really stressful situation…

Keris: We can break, the really kind of like, stressful situation between the two of us. But like, the one line from Mickey Flanagan or something, can’t we?

Matt: Yeah, yeah.

Keris: You’re do it or I’ll do it. Then before we know it we’re laughing again. That changes you physically. It changes your hormones, changes your gut functions, changes everything, changes your brain function. Gets you in a different mode. It’s really powerful.

Keris: If you haven’t got time to read, maybe you’ve got time to do an audio book, or listen to some comedy. But do something in the day where you’re using a different area of the brain. A holiday is a great time to get into that hot habit, as it were. Realise the benefit again. Remember why you do this and how cool it feels and how healthy it makes you feel and then continue when you get home.

Matt: With something coming like classic thing you get phoned around upon … phone around I suppose entrepreneurship circles, and owning your own business, online businesses. You ever heard that thing where they say, “Create a life, that you don’t feel you need to take holiday from” type thing. I get what they’re getting at, because obviously the idea is that you create a lifestyle and you have a career that fulfils you. It makes you feel very happy and you enjoy most of the time-

Keris: Just to interrupt you there. My dad, all of his life, said he loved his career. It was amazing, but he said one of things, he looks at me and you often and thinks that you’re almost kind of [inaudible 00:29:23]. He said, “I worked really hard and I loved my job, but a) I stopped on Friday night and didn’t go again until Monday morning so I always had two days off,” and he said, “b) I always had … “, as he got higher and higher up the career ladder, he always had two holidays a year, where he did not work at all. And I mean, didn’t even speak to his PA or anything. I read a lot of entrepreneurs who say that, like “I go off and I literally go offline for two weeks solid.” It’s so they can be the best version of themselves the rest of the time.

Matt: For sure, yeah.

Keris: As much as I hear that a lot across mentors and things, actually I think I’m probably one of those people who would benefit from a two week reboot, where I just use my creative brain. I do start to get ideas from the books, recipes and that when I’m on holiday.

Matt: We always talk about having a bit of blue sky thinking, when you’re sleeping more and stressing less and all of that. You can almost put things in to perspective a little bit ore. You’ve got greater clarity. Essentially, it’s what holidays are all about. What we say is that it’s an opportunity to replenish, rejuvenate, get your head in the right place, get your body in the right place etc. I think we often say, “This is amazing, I feel great for this, why can’t we incorporate this into our day when we get back?”

Keris: At home, yeah.

Matt: Sure, we can’t just go home and kick our feet up all day long, reading books and sitting at the beach, but we can certainly incorporate elements of it based on the lifestyle that we have. ‘Cause at the moment we don’t have kids, but we have a fur baby. We think of things that we can do in the environment that we’re currently in and our schedule. Of course, everyone will be different based on your working hours, your shift, what your partner does, children etc, the list goes on.

Matt: But, adapt it to you and your lifestyle and there is always a way.

Keris: To be more holiday at home.

Matt: To be more holiday at home.

Keris: Bring it right back.

Matt: We’re trying to make it a thing.

Keris: Just quickly, another couple of things that we do on holiday. Some people ask what we take, what are your holiday essentials? Just a couple of things that we took this time around that we felt we benefited from. Number one, we found a good natural suncream, didn’t we?

Matt: Hallelujah.

Keris: We have tried so many and Matt’s been so resistant we’ve just gone back to, well you’ve gone back to using the normal one and there’s some concerns about the amount of chemicals that are loaded into these now, and you go out into the sun in them. So we use one called Trophics which we’re very impressed with, weren’t we? Actually, a couple of our-

Matt: We were.

Keris: -members, three to five members, said, “Try it.” The link is on our blog, Fitter Holiday blog, and so thank you Amanda for recommending that, because it was the first one that rubbed in, blended in, didn’t it.

Matt: Didn’t feel like you were rubbing in hummus all over your body.

Keris: And then walking around with a white face for the rest of the day.

Matt: So we took that, but then we often talk about like Kara said, about sunscreen, like yeah, you’ve obviously got higher of chemicals in and all of that. But also, if you’re slathering on something, sunblock called, it’s fine, you’re essentially preventing your body from producing Vitamin D and this is something we talk about in the … of course you need to be responsible in the sun. You can’t just be like, “Oh, hey Vitamin D.” You know, and just get burned and expose your skin all day long. So, be responsible.

Matt: We often say try and expose your skin with no protection whatsoever, in terms of sunscreen, maybe five, ten, 15 minutes. Do it in little waves. If you know you’re going to be in the sun for a long period of time, like if you’re on a day excursion or you’re gonna be out and about, pack some and get somebody to put some on, especially with the little ones running around as well. But try and have those moments of a little bit of almost natural sun exposure, if you will.

Keris: Yeah, you need to … the skin will produce melanin, which is a natural protection. Coco is very important for that as well.

Matt: Well, I think she’s right. You can, like you’ll find that you-

Keris: You don’t burn.

Matt: You don’t burn so much. Your body is, I suppose, building up that kind of natural response or natural defence to some exposure, isn’t it?

Keris: Yeah, and that’s what the melanin is.

Matt: Yeah.

Keris: Another couple of things that we take along, we always take a multivitamin, because as we just mentioned, we just don’t eat as many vegetables and we don’t eat as much food generally, do we? I don’t think. Because of the heat, or whatever. So we take a multi-

Matt: [inaudible 00:33:51] as well, where you do order veg and-

Keris: Boiled to death.

Matt: -it looks like every ounce of nutrition that was in them had just been boiled out, just flown away in the water they poured down the sink or something.

Keris: We also take a fish oil, although we eat the oily fish, we’re out more, so there’s a lot of vegetable oils being consumed in terms of having chips and things like that. And obviously, that’s the kind of-

Matt: Yeah, our Omega 6 consumption goes up.

Keris: It goes up. Plus, we discovered almond butter on a sweet potato was very nice this holiday.

Matt: Who knew? Well, Keris knew, I got it from her.

Keris: But the thing to know is the leftover … so the Portuguese sweet potatoes are a little bit more like the white flesh potatoes you get here, aren’t they? They’re not like the American ones which are quite soft and sweet. They’re more starchy, so they’re more like the white fleshed sweet potatoes are like the Portuguese sweet potato.

Matt: You can get white flesh sweet potato in the US.

Keris: Can you?

Matt: Or those once we got in the fruit bowl out there are from the USA.

Keris: Oh, well, the white flesh potato, which is a bit more starchy and then you cook it and leave it-

Matt: Oh, that’s amazing.

Keris: And then put almond butter and sea salt on top. Very nice. That was our breakfast with some boiled eggs quite a lot, wasn’t it?

Matt: Mm-hmm (affirmative).

Matt: I couldn’t believe it myself. What? Try it. Try it. Trust.

Keris: So, yeah, we take a multi, we take a fish oil. We always take extra magnesium just because we do. We’re quite active on holidays, so … I’ll talk about that in a second, but we tend to be doing something most days, walking more, doing some sports. Sometimes we’re training and sometimes we’re not. So, we’ll always take magnesium as a little bit extra.

Keris: And lastly, in terms of gut stuff, just a couple of tips. If you suffer from [inaudible 00:35:22] traveler’s diarrhoea, Saccharomyces boulardii is a kind of beneficiary yeast, can be helpful. It used to be called Bowel Come. The brand I use is Optibac, for that very reason, so it can help with food poisoning, if you’re [crosstalk 00:35:34].

Matt: And of course, you know, that depends on where you’re going and what not.

Keris: Yeah, and secondly, you can take something like digestive enzymes and a little bit of hydrochloric acid support. Again, if you’re going somewhere where you might be prone to getting food poisoning. The reason being again, hydrochloric acid might kill off bugs. And, going the other way, if you’re more prone to constipation, which is really, really common, then you can take a mixture of magnesium again is helpful, because magnesium relaxes the [inaudible 00:36:00]. I’m a big fan of this product called Fibre Smart. We sometimes take it, don’t we, with the view that we’re not going to get in any fibre, because we’re just out and about sometimes and it just helps to keep fibre intake up when you’re travelling.

Keris: There’s also one called Carical, which is like a pureed papaya. Or there’s the age old solution, prunes and yoghourt, which [inaudible 00:36:18] is a big fan of, isn’t she? She tells us within seconds of walking in the door, she tells us about her bowel movements and then updates-

Matt: Yeah, updates and then like, “Cheers, man.”

Keris: Yeah.

Matt: I’m glad you mentioned it.

Keris: So, I had my prunes this morning. We know what’s coming next.

Keris: So, things like fruit and yoghourt and just generally the bowel just gets upset by anything from changes in your suit weight cycle to jet lag, all those kinds of things. So, those … they can be just helpful.

Matt: The water.

Keris: Yeah, the water.

Matt: But the thing is, you go on a holiday, you don’t want to be overthinking these things. You wanna relax. But as I said, for me, you wanna come home feeling better than when you left.

Keris: Yeah. Definitely.

Matt: Whereas I know a lot of people that almost need a holiday from a holiday. Because they went away-

Keris: Sleep deprived.

Matt: They got a bit carried away and they’ve come back feeling like crap. But luckily, they’ve got a tan and the tan [inaudible 00:37:08] pretty much everything. Everybody looks good with a tan, everybody looks healthy with a tan, despite the fact that you might be dying inside. So, should we do like a roundup?

Keris: Well, yeah, the last thing I was going to say was, the exercise side of things. We, in terms of exercise, you shouldn’t even need to think about it, because in terms of step count, exploring, sight seeing, don’t make any excuses. We do tanning more, certainly when we are on the beach, because we know if we just sit still and try and sunbathe, we get random patches where like really tanned knees and tanned feet, because you’re lying still.

Matt: It’s just like a long beach walk, where you can tan the front half one direction and then back-

Keris: One direction, yeah.

Matt: -on the way back. It’s perfect.

Keris: And generally if I identify a coffee shop about a mile away, that incentivizes you to come with me and there and back is a two mile walk, so we do a tonne of walks. But generally, we always go, we’ll get a bit bored of just lounging around after a while and let’s say, let’s go and see this town, this city and occasionally, we’ll train if training is available and also just check out any local activities.

Keris: We’ve done everything from land surfing, surfing, windsurfing, rock climbing, we’ve done [inaudible 00:38:19]. Some of it we’ve liked and some of it, we don’t, but that is part of the-

Matt: It’s almost like anything. You don’t know until you try it, I guess.

Keris: We don’t go every day we’re going to do this. We just go and explore.

Matt: But we were quite a lot more casual this time, whereas before, you’re like, [inaudible 00:38:34], whereas we’re a bit like, look we’ve got that kind of freedom, because we’ve been to Portugal to so many times now, we’ve stayed in the same place, we know what’s on offer.

Keris: Yeah, yeah.

Matt: So, we can be a bit like, oh, we’ll see how we feel and we’ll do this today. But, as mentioned earlier, there is still an element of planning to what we do. We plan what we’re going to eat, we decide roughly what kind of meals we’re going to eat, without kind of making … it’s not too rigid. We’re not sort of going, oh, Monday we’re going to eat this. Tuesday, we’re going to eat this. But-

Keris: And we have some alcohol free days, but we’ve mentioned as well. Just because we also get a bit not bothered.

Matt: No, not bothered. But again, that come down to the choices that we make. It’s not a conscious decision to be like, to be super healthy, we’re not going to have any alcohol today or tomorrow or whatever. We just base it on how we feel and like I said, we are more flexible on holiday, we do let our hair down a little bit more, but we stress less, we sleep a helluva lot more. We get outside more, where naturally we’re a little bit more happier. We move more, despite not exercising as much, if that makes sense.

Keris: Yeah.

Matt: So, even though we spend less time actually working out, per se, our day to day movement is much, much higher. So, the biggest take home for me is just enjoy your holiday. Enjoy your holiday for what it is and embrace all the things that holidays should be about, which is sunshine, sleep, smiles-

Keris: Relax, reflect. Yeah. If you’re dreading coming home, you need to think about that.

Matt: Yeah. Why? Why am I dreading it?

Matt: Because to be fair, and I don’t want to sound like I’m all check us out, but we genuinely feel excited to come home. Not because we’ve had a crap holiday, but once we’re away, like Keris said, we talk about new ideas, new projects, like how could we make food better, how can we make 16 for every six, five better and help more people? And we get excited about it. It’s almost like, let’s get home and let’s get cracking. That’s an amazing feeling and I genuinely feel so grateful to be in that position and there’s no reason why you shouldn’t feel the same. And there’s nothing wrong with assessing your career or whether a change is needed. Absolutely not at all. And like I’ve said, use your holiday as an opportunity to-

Keris: Blue sky thinking.

Matt: Blue sky thinking, reflection, etc.

Keris: Right, there you go.

Matt: And that’s that.

Keris: I’m really hungry now.

Matt: Me too. I kind of feel like I’m on holiday again. Let’s have some lunch and-

Keris: Book a holiday.

Matt: Book a holiday, how about that. Great, hope you’ve enjoyed. Hope there’s some value there. If you’ve got a holiday planned, amazing. Enjoy yourself, that’s the main thing. Any questions whatsoever, please get in touch. [email protected] or hit us up on social media channels and we will get back to you. Have a good one guys and see you in episode 106.

Keris: Bye.

Matt: Laters.