• Casey Zander

When to decompress

The ability to "let go" and be completely present in the moment is something that I (along with many others, I would assume) struggle with. With life moving at mock ten speed 24/7 it becomes hard to just enjoy the moment. Mentally I am always planning ahead. The places I want to be in the future with my goals and other things I do on a day to day basis.

This trait that I have is a blessing and a curse at the same time. It's a blessing in the sense that I can get a lot done in a day and follow very strictly to a schedule. I have loads of will power which has got me very far on many different topics such as fitness, business, and anything else that requires consistency to improve.

However, this is also a curse. Since my mind is constantly going in multiple directions at once, I can rarely be truly present in the moment and enjoy my time. This past year I have been working day in and day out, 7 days a week for all of 2018. My brain was in a bit of a fog towards the end of December and I knew I needed a break. My friend and I decided to take a trip for five days to Minneapolis and VLOG our wild endeavors. Link below.


In the process leading up to travel, I had the same thoughts that I typically have when switching up my schedule. Fear of lack of work, lack of productivity, possible missed workouts, and not being on point with diet. However, I knew that this trip needed to happen! I felt the need to take a "break" and decompress from the daily grind and just enjoy my time in a different place.

During this time I did a lot of things in a little amount of time. Between nightlife, shopping, food, and a concert my time flew by. I did things that I don't normally do such as eat one pound burgers (LOL), indulge in desserts, or drink (a little bit of) alcohol. On top of all of this, I still made it a point to get all of my workouts in each morning. I'm a firm believer in not falling off track of your workouts when traveling. Typically when on vacation, people's calorie intake is a fair amount higher which is a great opportunity to hit solid workouts with a high strength output.


My tips to stay on track with diet and exercise are listed below.

1. Accept the fact that that everything may not go completely perfect compared to back home.

- This is absolutely key because you will realize that this mentality takes most of the stress off from the beginning.

2. Find a gym that has most or all of the equipment that you have back home.

- In life today, there is usually a relatively good commercial gym within a few miles from anywhere that you are staying. The key is to find out where they are located, and take advantage of it. The extra hour that you take out of your day to get your lift in will keep you strong and in the groove.

3. Do not be so rigid on your diet.

- Now I'm not saying go completely overboard. However, if you take 3-4 days to relax on strict macros and tracking food, you will be fine. Especially if you are very consistent the other 50 weeks out of the year.


The time to decompress is when you know 100% that you actually need it. The accumulative fatigue of grinding with the gym, your work, and purpose can take a huge toll physically and mentally. If you are a person who has been going at it day in and day out for months or years on end, you may need a little break.

When you come back fueled, fresh, and refocused it becomes very worth it. Looking back on 2018 I can say that I was almost NEVER in the moment. Never felt anything for it's current situation, and took everything at that time for granted. I think myself along with others know what I am saying. The constant thought process that we will be happier or in a better state of being later, instead of being happy right now.

For 2019 my goal is to truly be present in almost every moment. Appreciating each day for what it brings and realizing that improvement over time is just icing on the cake.

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