PSA: Your vacations shouldn't be spent feeling uncomfortable AF in your body and stressing about how you look in photos. I've been there, done that, and let me tell you - it's NO fun.
In this episode, I'm laying out the three reasons why people struggle to stay on track with their health and fitness goals during vacations and summer breaks. I'll give you solutions and some serious food for thought so you can say goodbye to those nagging thoughts about your body and hello to a guilt-free, amazing time with your fam.
Topics Covered:
- The problem with having an all-or-nothing mentality
- Why waiting for the perfect time leads to failure
- The importance of aligning your health and fitness with where you are now
Which of these three reasons do you struggle with most? I would love to know! Message me on Instagram to let me know and tell me what topics you want to hear more about or who I should have on the show.
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More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
This episode is brought to you in partnership with Leah Bryant Co.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows
Hello, hello there. Welcome to another episode of the Unfiltered Fit Life Podcast. This is your host, Nathalia Melo, and today we are going to be talking about a topic that is very relevant right now.
You know, we're in the middle of the summer break, kids being off school, you have vacations, traveling, and all of that.
And there are a lot of things that I’m seeing with conversations I’m having that are opening my eyes.
Topic of the Day: Staying on Track During Summer Break
[Nathalia Melo]
The reason I decided to do this podcast today, which is going to be on the three reasons why people struggle to stay on track with their health and fitness during summer break or on vacation, is because of several conversations I’ve had.
What triggered me to do this was when I was scrolling through my own Facebook account. Whenever we go somewhere, I always post my photos on Facebook and create albums on my personal Facebook because I like to have that to look back on.
I love when I get reminded of a memory or things like that. So I was scrolling through, and my husband and I—we’ve always loved traveling.
Reflecting on Past Trips and Struggles
[Nathalia Melo]
Roger and I, you know, the first time he came to visit me in Florida, we went to Mexico. The following year, we went to Italy. And then a year after that, we went to Thailand.
We’ve been to quite a few places as a couple, and a lot of them were tropical because we always traveled in June—that’s basically the only time a rugby player gets to travel and have a life. As many of you know, Roger was a professional rugby player, so our life was very much dictated by the rugby season.
Anyway, so when I was scrolling through my albums and photos, I realized a pattern: I could not find any photos of myself in a swimming suit from many of those trips. You could find pictures of me in clothes, but no bikinis.
The Mindset of Insecurity
[Nathalia Melo]
I know why that was. Actually, there’s one picture from when we went to Italy—we were in the Amalfi Coast and visited the Blue Grotto, and someone offered to take a photo of us.
It’s literally me and Roger sitting down, and I had my bathing suit on but was covering my whole belly like I was trying to hide something. You can clearly see it.
And I remember vividly, as I looked at that photo, thinking, “Oh my goodness, I need to stop eating.” You’re in Italy—is that really the first thing that’s going to come to mind? That you need to stop eating?
The On-and-Off Season Mentality
[Nathalia Melo]
This was during a time when I was competing, and there was that very on-and-off season mentality. It was like, “Oh, you’re either 100% in, or you’re like free-for-all.” There was no balance at all.
And that’s something I see a lot of people struggling with.
The Three Reasons People Struggle to Stay on Track
[Nathalia Melo]
So what are the three reasons why people struggle to stay on track with their health and fitness on vacation or during the summer break?
Reason 1: The On-and-Off Mindset
[Nathalia Melo]
Everything is like, “Oh, I’m going to do a four-week challenge. There’s a start and an end date.” People over-restrict themselves for four weeks, then reward themselves with food.
This never-ending cycle of all-or-nothing mentality is incredibly detrimental—not only to body image but also to overall health.
Reason 2: Waiting for the Perfect Time
[Nathalia Melo]
This one kills me. Most people know there’s no such thing as a perfect time, yet they keep waiting for the stars to align.
They’ll say, “Oh, I’ll wait until the kids go back to school,” or “I’ll wait until after vacation.” This mindset keeps them stuck in a cycle.
Reason 3: Not Having a Plan That Aligns with Your Life
[Nathalia Melo]
A lot of women reach out to me trying to replicate plans that worked in a previous season of life. Maybe they didn’t have kids then, or maybe they had more free time.
But the strategy that worked in your 20s may not serve you now if you’re juggling kids, a job, and a household.
Lessons Learned From My Own Journey
[Nathalia Melo]
When I was competing, I couldn’t travel or enjoy life the way I do now. But that strategy doesn’t align with the life I have today as a mom of two, a wife, and a business owner.
The Importance of Tailored Plans
[Nathalia Melo]
If you’re struggling, it’s not because you’re a failure. It may simply be that your current strategy doesn’t align with your current life.
Recap: Breaking the Cycle
[Nathalia Melo]
Let’s recap the three reasons:
- The On-and-Off Mindset – Finding balance is key.
- Waiting for the Perfect Time – Life will never be perfect, so learn to navigate through challenges.
- Not Having a Plan That Aligns With Your Life – Tailor your plan to fit where you are now.
[Nathalia Melo]
Thank you so much for listening to this episode.
We’re killing it on the podcast—the downloads have been amazing. Please keep sharing with your friends, tag me on social, and let me know what episodes resonate with you most.
Thanks for listening, and I’ll see you next week. Bye-bye!
