It’s that time of year- we’re taking vacations, we’re relaxing by the pool and we’re drinking cold drinks we didn’t crave so much in the winter (aka margs). I say we can do all these things as long as we stay active and eat and drink responsibly most (85%) of the time! Most of us struggle while on vacation b/c we’re out of our rountine, we’re eating and drinking with others (friends/family) who may not have a limit, and lets face it, we feel pretty lazy and content when away from the hustle and bustle of our everyday busy lives. Here are some tips I have found useful while on vacation so I don’t return to “real life” feeling like a slug or to a closet full of tight fitting clothes!
1. Make it a point to exercise or stay active- I usually try to wake up earlier than my family and get a run in before their day starts or I pack a jumprope and bands and do a 30 min strength/cardio workout. If not, I will play frisbee or badmitton with the kids (on the beach) and stay active that way. Any activity on the beach can be a workout with the resistance of the deep sand!
2. I have to say, I do like a margarita or two in the summer but I know in the back of my head that just one contains as many calories as 8 fast food tacos- gross! I’ll have one or two but then give up or go very light on the chips and guac. It’s fine to enjoy special food or drinks while on vacation, just do’t overdo it.
3. Pack a cooler or two with healthy foods/snacks from home or cook a meal or two ahead, freeze, and take it with you in tupperware. I find it comforting to have my usual healthy snacks on hand b/c I know I feel better when I eat them, and don’t want to be stuck digging into the chip bag when I find myself hungry on the beach. If you don’t feel like lugging a cooler full of food, take a trip to the grocery store when you arrive to your destination- set yourself up for success for the week! Personally, I think it’s easier to pack a cooler than have to go shopping when I arrive somewhere to relax.
4. When going out to dinner, definately eat a snack before leaving the house so you’re not starving and tempted to eat the whole basket of bread. Also- choose to splurge (and share) something you don’t normally eat at home. You can eat bread at any restaurant, instead – save your calories for something new like a special dessert o ran after dinner drink.
5. This is a general tip for everyday….Don’t think of food as the enemy or as “good” or “bad”. Eat to feel good and fuel your body. You can enjoy a drink or a dessert without the guilt, if you choose those things once in awhile as a treat and not part of your daily diet. Including dessert and alcohol daily is a habit and not nearly as enjoyable as when you can choose them on your own terms. I truly appreciate a glass of wine or savor a gourmet dessert b/c they arent things I have everyday. When I do have a good dessert, it makes all the processed snacks/desserts taste that much worse- it’s just not worth the calories. Choose wisely and enjoy what you eat- it should be pleasurable and not a guilt producing act.
If you have any other tips you’d like to share- please post them here! It seems like the one’s I mentioned are common sense, but it helps to just be very aware of the small things you can do in your day that add up to healthy results. No tip you can share is too small or insignificant- even the smallest of actions, add up to something larger down the road!
We did all bodyweight exerices in class last week, that I know would be a great workout to take with you on vacation. Here is the line up of exericses, and I’m hoping to post a video at some point, showing each exercise. If you have any questions in the meantime, feel free to email me and I’ll jog your memory. You will need a clock to keep the one miute intervals and a friend to keep your motivation level high!
Complete each exercise for a minute unless otherwise noted. This will be about a 30- 45 min workout. You can choose to make it longer or shorter depending on how may sets you complete.
1. back lunge (hands behind head)-touch opposite elbow to knee that raises (1 min each side)
2. jumprope-( no rope)- try jumping on one leg at a time ea 15 sec
3. pushup and reach- perform push up and etend one arm forward as as pushing up (legs will need to be wide)
4. dips on floor or bench with one leg raised (bent knee to add resistance)- 30 sec each leg raised
rest one minute then perfom next set of exercises
1. single leg deadlift- arms to side and then overhead while hinged at hip (1 min ea leg)
2. same as above but add a back lunge before the deadlift
3. fast feet, burpee every 10 sec for a minute
4. lateral lunge, touch floor (all weight on leg you lunge onto to)-push off that leg and stand to balance (1 min ea leg)
rest one minute
1. 80/20 squat or one legged squat (one min ea side)
2. plank pendulum (keep butt down and jump legs left to right while in a hand plank)
3. squat jax- squat and jump up into jumping jack
4. reverse plank- weight is on your heels and palms- your body is facing the ceiling- fingertips towards your butt- lift your hips so body is in straight line frm heel to shoulders and hold for 45 to 60 secs (squeeze your butt!)- you will feel this primarily on the whole backside of yoru body.
rest one minute
1.jumping lunge pulse- 30 secs each side
2. pushup to t stand (pushup and twist so one arm raised to ceiling)as you bring that arm down, raise the opposite leg and perform a 2nd pushup. This one will challenge you, but make you stronger if you keep trying! Try doing 8 on each side.
3. quadraped with heel touch- on your hands and knees, extend opposite arm and leg- then bring your knee to chest while pulling the extended arm to the knee. Extend both the arm and leg back out, hold and reach your hand back to the foot on the extended leg. Stay one side for a minute and you will feel your glutes, core and shoulder. This is a great core/lower back exerise.
4. side plank with leg circles- on forearm with legs stacked, or bottom knee on the floor for support, take the top leg and slowly circle it above the supporting leg- keeps hips high and abs pulled in. Try 30 secs on each side. If you are unalbe to keep hips raised, I encourage you to do this with the bottom knee on the floor.