Vacation Tips

Are you afraid of gaining weight over your vacation? Most of us are. We want the freedom to enjoy ourselves, but we don't want to undo all the hard work we have put in so far. Here are some tips that will help you to find the perfect balance of enjoyment and freedom without the guilt when you come back from your vacation.

 

Nutritional Travel Tips

 Most of us are ok with getting in some extra movement on vacation, but we CRAVE freedom in our food choices. Remember that food is meant to be enjoyed, but it is primarily to supply energy. Find the majority of your enjoyment for the break from work, and time with your family or friends. Here are a few suggestions to help you avoid some common areas notorious for adding extra weight while on vacation.

Alcohol: Take it easy on the drinks! By all means have one to relax and enjoy yourself but these indulgences can boast anywhere between 250 up to 1,000 calories a drink! 

Meals: We all know it is nice to have a nice meal and eat what we would really like, the key is not doing this EVERY meal. Pick one meal a day or a few meals a week that will be a treat but remember that good health is a lifestyle and not a diet.

Desserts: It is ok to treat yourself. Choose your desserts wisely (meaning have what you REALLY want so you don't feel deprived) and use moderation. If a dessert is enormous share with someone else, or take it with you and save it for another day.

Traveling: It is hard to not fall into the fast food frenzy when traveling on long car trips or in airports. Road trips are a little easier to make healthy choices. Pack a cooler with sandwiches and snacks to avoid fast food. In airports pack a snack if you can but make due with the choices that are available to you.

Remember that a little each day wont spoil your weight loss attempts, but having multiple indulgences each day will have a big impact on your weight so choose wisely, use moderation, and enjoy a guilt free vacation.

Travel Workout Tips

We all like to relax but it is still important to move! Keeping up with daily exercise is VITAL to successful healthy vacationing. A week with very little activity is going to leave you feeling lethargic and unmotivated when you get back. It also has a big impact on your dietary habits. Studies show that inactivity leads to poor food choices and overindulgence. Most hotels and vacation spots make fitness available by keeping equipment on hand, but in case you do not have any to your disposal or you want a change of pace, follow these tips to keep your activity level high.

Workout in your hotel with out any equipment: There are plenty of exercises that can be done using your own body as equipment. By spending 20 minutes a day doing a little strength training you can ensure that your muscles get the attention they deserve. This will enhance your energy for the rest of the day and give your level of motivation a boost.

Go for a Jog or Long Walk: This is a good way to reconnect and spend time with your spouse while getting in some activity. A long walk on the beach or anywhere outside is a good way to re-center your thoughts and calm your mind while burning a few extra calories.

Workout Without Realizing It: Your kids are smarter than you think, they are naturally playful and all that playing means burning lots of calories. So on your vacation remember to play! Play volleyball or some sort of sport with your family or friends, have races in the pool with your kids, or have a shopping day.

The key is getting the most overall activity in your day. Your caloric requirements can increase by 1,000 calories a day just by changing your activity level from sedentary to moderately active (spending 5-6 hours a day standing or walking). It takes many people two hours of working out to reach this level so get moving doing something fun all day and lose weight without even batting an eye!

Hotel Workout

Turn your hotel into a gym by trying this example workout. Remeber to always consult your physician before starting any workout program, work at your own pace, and listen to your body.

Jump Squat 2 sets of 20

(stand with feet shoulder width apart, bend at the knee with your weight in your heels- like you are sitting in a chair, squat and as you raise out of your squat jump in the air. Land and repeat) 

Push Up 2 sets of as many as you can do

 (either on the floor- challenging, leaning on a table - moderate or against a wall- easy place feet together on the floor back stiff and hand under the shoulders. Lower to the surface you are braced against and push yourself up.)

Wide Jumping Jacks 2 sets of 20

(start standing with feet together and hands at your sides. Jump moving your feet out wide and bend at the knee lowering your body in to a squat position. Simultaneously bring hands up over your head like when making snow angels. Jump back to starting position)

Dips 2 sets of as many as you can do

(find a low table, chair, or bed. Face away from the object and place your hands facing towards you on the object under your shoulders. Place your feet heels down or flat foot away from the object. Bend at the elbow and lower yourself down until your elbows reach a 90 degree angle. Using your triceps push yourself back up to the starting position)

Plank 2 sets of holding as long as you can

Lay on the floor face down. Position elbows under your shoulders, place your toes on the floor and push yourself up so your weight in on your elbows and your toes. Keep your back flat and be sure that your hips are in line with your back- not sagging or elevated too much. Maintain this position as long as your can.

Follow these exercises and work all your major muscle groups for a quick strength training routine that can be done anywhere.