As the unofficial end of summer draws near, it's the perfect time to make the time for a day trip or vacation. If you have a heart condition or were recently diagnosed with a high cholesterol, those carefree trips you once took may feel like you now have to proceed with caution.

Will the boardwalk fries trigger a heart attack?

Can I choose a better option at my favorite restaurant or is it best if I avoid it all together?

What if I choose the wrong food?

Here's the thing, Reader Just because you have a heart condition or a risk factor doesn't mean your life has to stop. However, it might initially require a few tweaks in your usual packing and planning. With some adjustments and the right step-by-step tools and tactics, you'll be navigating your nutrition while traveling like a pro.

This Week's Tune Up Tip

Make a Travel Game Plan.

Whether you are going on a quick road trip or staying at the beach for a week, planning what to pack in a cooler ahead of time or creating meals to make on vacation can be key. It can help lessen the uncertainty of what to eat, can pack a nutritious punch, and can help lessen split-second decisions when dining out.

Mindset Reset

Vacation Mode ❌ Derailment from Progress

My clients are rockstars. And let me tell you why with some real-life examples.

Client #1 recently went on a business trip. Not only did he monitor his blood sugar levels while he was there, he chose to go for walks in the morning and after meals. He also made better decisions when dining out with coworkers. His blood sugars stayed balanced, and his blood work after his trip showed improvement in his numbers!

Client #2 went on a cruise. She was a bit apprehensive at first, but she decided to see opportunities instead of obstacles. She was mindful of the buffet options, lessened the number of sugar-sweetened beverages she normally gets, and increased her walking. The results? Her weight dropped when she returned home AND her lipid levels improved.

What do they have in common?

Their mindset and a plan.

We discussed and worked through what nutrition hurdles they might come across and planned accordingly. Not only did they think about what to do, they did it, and it's why they achieved success.

Bottom Line: Prepare and plan and then take action. Focus on small little wins you can make on your trip to have a great vacation and make progress. Travel doesn’t have to set you back. I’ll show you how to stick with simple habits that actually work—on the road and at home.

Keep Me On Track

Fuel Up: Balance your Plate

When planning meals or at a restaurant with your family, use this basic template to help you choose better choices.

1/2 plate: fruits and non-starchy veggies (broccoli, peppers, salad),
1/4 plate: starchy carbs (grains, rice, beans)
1/4 plate: lean protein (chicken, tofu, plant-based protein)

Balancing your plate not only helps with being mindful of portions but can support balanced blood sugar and provide sustained energy.

Example:

Salmon + mashed potatoes + steamed or sauteed veggies

Tools of the Trade

These mix and match bowl ideas make weeknight meals easy. Add to a tupperware or container and throw in your cooler for meals on the go.

Build a Bowl Meal Ideas.pdf

Be one of the G.O.A.Ts

The Heart Health League isn’t just another health program: it’s your locker room, your playbook, and your biggest fans all in one. Whether you’re bouncing back after a heart scare or stepping up your game to protect the one you’ve got, we’ve got the coaching, community, and strategies to keep you in the fight. Don’t just watch from the sidelines. Join the League today and start winning for your heart.

The HHL has switched to a new platform called Heartbeat. To celebrate the re-launch, if you join the HHL on or before September 30, you'll receive the G.O.A.T (Greatest of All Teammates) badge.🐐

After the 30th, the G.O.A.T badge will disappear, only displayed proudly on the profiles of those who decided to step up to the plate. Be one of the greats.

Join Now and Draft your Playbook

One Thing

"We travel not to escape life, but for life not to escape us."

Dedication of this Tune Up Newsletter to my Uncle Billy

On Tuesday, August 5, my Uncle Billy unexpectedly passed away at the age of 67. He was working towards retirement in December after almost 50 years in his craft as a painter. His work ethic, drive, and resiliency were bar none. But it was his love for his family that was at the core of who he was.

My Uncle Billy has been there for my twin sister and I since the day we were born. He was there for us after my Dad passed away and has always been more like a Dad to us. He's guided and supported us our entire lives. Uncle Billy supported me in Welding Wellness. He would often send me articles for inspiration for my blog posts and text messages of encouragement to keep going.

It's through this grief and unbearable loss that my mission to help you on your own heart health journey has only grown stronger. Uncle Billy's belief in me and my business is one of the reasons why I'll continue to do whatever it takes to help you believe in yourself, too. To be a guiding light to show you a path forward when you feel like heart disease or its risk factors have left you in darkness.

Let the fear of not living the life you know you can fuel you. Let your why be your driving force to take charge of your heart health. You can do this. I know you can.

Let's draft your playbook together and run the plays so you can win the long game. Because you deserve to live your life like you're rounding the bases and sliding into home plate, giving everything you've got. Leaving it all out on the field.

You've got one amazing life. It's time to live it.

And to my Uncle Billy, until we meet again, miss you and love you always.