Sarah Williams MS, ATC, SFN

Master your Metabolism!

How to stay on track during summer vacation:

It’s summer! Time for family fun, catching lightning bugs, staying up late and vacations! Vacations are a wonderful way to take time out for yourself and recharge from your hectic

life. But how will you stay on track with your weight loss journey being away?

While it can be overwhelming and scary, if you plan ahead and stay organized it is possible to stay on track with your health and fitness goals while on vacation. Here are 5 simple tips to maintain your weight loss:


1) Focus on your goal: Re-evaluate your weight loss goal before you leave. Place notes with your goal in your wallet, on your phone and in your bathroom mirror to remind you that you are moving in that direction.

2) Stay active: Enjoy evening walks watching the sun go down or early morning walks while the sun is rising, bike rides, swimming or even taking public transportation. There are lots of ways to burn calories and keep your fitness level consistent while enjoying vacation.

3) Pack snacks: Remember, when you’re sitting around at the airport or a long car ride, healthy food may be hard to come by. Plan ahead and pack food that fits your dietary and weight loss plan. Leave the candy behind and pack fresh fruit and jerky instead. Don’t forget to get

plenty of water and stay hydrated!

4) Plan an activity/experience instead of a “food centered” event: Fun and unusual experiences will give you a dopamine lift that elevates your mood.

Vacation activity rewards can include a shopping spree, a massage, or something

else that makes you feel refreshed and rewarded. Maybe it’s paddleboarding or

kayaking. Plus, feeling good makes it so

much easier to stick to your weight loss goals.

5) Indulge with some treats, but

don’t over do it: Vacation is a huge reward in

itself, but exotic flavors and old favorites (like a good ol’ trip to the ice

cream parlor) are part of what makes life sweet. Share treats with your loved

ones, but plan ahead to burn those calories so you can do so guilt free and

stay on track with your weight loss journey!

A good idea is to walk to/from the ice cream parlor.

These are just a few of the ways you

can plan ahead and stay active while enjoying vacation. It is important to jump back onto the bandwagon when you return without feelings of guilt or failure. When you get back,

you’ll have lots of energy and you’ll be thankful you’re still on track with

your weight loss goal. And you will reconnect with yourself, your family &

friends in a healthy, positive way. So

get out there and enjoy the dog days of summer!

Light Turkey Salad Tortillas

12 ounces cooked turkey, shredded or cubed 1 cup (4 ounces) fat-free shredded cheddar cheese ¾ cup finely-chopped celery ½ cup finely-chopped onion 1 can (2.25 ounces) sliced olives, drained ½ cup light mayonnaise ¼ cup picante sauce 6 low-carb flour tortillas (7 inches)


In a bowl, combine the first 7 ingredients, mix well. Evenly divide filling on center on each tortilla. Fold sides and ends over filling, then roll up. Place in a shallow, microwave-safe dish. Cover and microwave on high for 2-3 minutes or until cheese is melted and filling is hot.


Yield: 6 servings Nutritional Analysis: 1 serving equals 151 calories, 3 g fat, 16 g carbohydrate, 15 g protein

About Me

Sarah is a mother of three children and lives on a small family farm. She believes in knowing where all her food comes from and

living green. Sarah has a passion for a natural diet and enjoys helping others. She gets excited about eating whole foods and obtaining nutrition from natural sources, and avoiding processed foods.


Sarah is a Certified Athletic Trainer (ATC) who received her undergraduate degree in athletic training from Bowling Green State University. She earned her Master's of science in Sports Medicine from Armstrong Atlantic State University. Her master's’ thesis involved studying the effects of prophylactic ankle stabilization on lower extremity stiffness. Sarah’s published article; “Vertical Leg Stiffness Following Ankle Taping and Bracing” was featured in the International Journal of Sports Medicine.


Sarah's passion for fitness and nutrition began in high school where she was involved in working with the athletic teams as a student athletic trainer. She has worked and traveled with D1 athletic teams. Sarah has developed strength training programs for various teams that include off season, in season, and postseason weight training and exercise routines. As an athletic trainer she has worked on an individual basis with athletes and coaches in meal planning and sports nutrition.


Sarah has also work in the field of fitness as a personal trainer. As a personal trainer she worked with various populations in a fitness club setting.


Sarah also has experience working in a physical therapy office. In the physical therapy setting she assisted patients in rehabilitation of athletic injuries and surgeries. She has had experience in aquatic therapy and rehabilitation on an underwater treadmill.


Sarah's education and support will empower the entire family to get fit and healthy with her partnership.


Mission Statement:


To empower people of all ages to become healthy and confident, while meeting the nutrition goals for the entire family with science and support.