In this episode Rachel and Ashleigh discuss mindset and the do's and don'ts of staying healthy while traveling. Rachel has just come back from an epic three-week trip to Thailand, and Ashleigh is about to embark on an all-inclusive family vacation, so they chat about stuff like:  How to approach exercise while on vacation - how much should you prioritize it? What's the most effective exercise to do while traveling? How much downtime can you get away with without losing your gains? How to manage eating while on vacation - should you still track your food? How easy is it to gain weight on vacation, or conversely how easy is it to maintain your current state even when taking a break from your normal routine? How much does jet lag and other travel factors impact your health, gut health, sleep, etc and how can you combat this? How can you best balance enjoying yourself, relaxing, and still sticking to your health goals?  All this and more in this episode - if you have any questions or comments, please send them to [email protected].  We're excited to introduce a new show sponsor in this episode: Genova Diagnostics is a direct-to-consumer testing company that allows you to order specific testing online that you can do easily at home and receive personalized recommendations based on the results. Testing options include a GI Effects gut health test that provides insight into digestive function and intestinal inflammation; Metabolomix+ nutritional testing that can identify individual needs for certain vitamins, minerals, and amino acids; a hormonal health test that measures sex and adrenal hormones for men and women, and more. Genova provides educational resources to help you understand results, and you can also work with your own healthcare provider to help further interpret and make use of your findings. Genova makes the testing process easier, so you can do your own research, advocate for yourself, and empower yourself to find the answers you’re looking for to improve your health. Learn more about the options at https://connect.gdx.net/ and use our code, MSW10 for 10% off any of the tests. Get fit with us in 2024 - sign up for the Grow Your Glutes Workshop: https://www.rgfit.com/glutes Or our flagship strength training program, Muscle Science for Women: http://www.musclescienceforwomen.com