Wednesday, August 20, 2014

Staying Fit on Vacation

Tips for staying fit on Vacation!

  • If you’re flying, eat a large meal before the airport that way you won’t be tempted to eat in the airport’s fast food court.
  • Plan when & where you’ll be stopping for meals. This will help eliminate the number of times you stop at a fast food drive thru.
  • Watch out for jetlag as it will make you hungry at abnormal times. Resist the urge to snack at 4 a.m. and wait for normal meal times instead. Or, if you simply cannot wait then it is best to choose a healthy snack such as a handful of nuts or piece of fruit.
  • We know you’re on vacation, so you’ll want to indulge in some treats & that’s fine! That’s what vacation is all about! On days you’ll be indulging more than usual, try to keep other meals and snacks on the healthy side.
  • Beware of buffets. Avoid them as much as possible.
  • Try to eat roughly the same amount and kinds of food as you usually do. Your body will thank you.
  • Markets are a great place to soak up local culture and eat delicious, cheap fresh food. Local food is better for the environment; you get to pick what you’re eating and you'll even squeeze in some movement as you walk around the market.
  • When you plan to be out all day, bring along your own healthy snacks like trail mix, granola bars, or even PB&J sandwiches to stave off hunger. It’ll save you money & keep you away from unhealthier options.
  • Make your own meals if you’re staying somewhere with kitchen access. You’ll know exactly what’s in it & you’ll have more of an opportunity to eat a fully nutritious meal.
  • Beware of drinks. A single cocktail can contain loads of sugar (and calories). If a stiff drink is necessary (and sometimes it is!), try healthier drinks instead.
  • Skip the bus tours and check out your new surroundings on foot or on bike! You’ll burn calories while taking in the views like locals do! Some cities even offer running tours to let you explore while getting a workout in.
  • Take the stairs. Skip the elevator and sneak in some extra cardio. Lots of sightseeing attractions—churches and towers, for example—have stairs with architectural oddities, letting you kill two birds with one step.
  • Embrace your surroundings. If you’re at the beach, try doing the usual yoga routine on the sand instead of indoors. A change in scenery might be the boost needed to get physical.
  • Take a long walk through a local park.
  • Use vacation as an excuse to try a new, fun activity. Whether it’s rock climbing, sailing, or trapeze swinging, challenge yourself to try something different while you’re away.
  • Do as the locals do! Take advantage of what an area’s known for—or even plan a vacation around it! Unroll a yoga mat in India, climb boulders in Colorado, learn tai chi moves in China, or woo potential suitors with flamenco moves in Spain. It’s a great way to learn about a different culture while getting fit.
  • Make exercise your vacation. A surefire way to guarantee you keep moving while traveling is by planning a getaway around a fitness event or competition. Force yourself to vacation by registering for a race in a different city or try a weekend fitness retreat.
  • Check out amenities first. Make it easy to squeeze in workout time by booking a hotel with a gym or pool. If you hotel does not offer these things, see if there are any discounts at a nearby gym.
  • Check out the neighborhood. Book accommodation near places where you can sweat. If you need to run laps before starting your day, stay somewhere where it will be safe to go for a run. If you need to hear namaste, stay near a yoga studio.
  • Bust a move in your hotel room to keep fit using body weights or simple workouts. Something is always better than nothing!
  • Keep your mini-fridge stocked with healthy snacks like fruits, veggies, and nuts to avoid unhealthy room service.

Get in the Habit of Fitness

1. Exercise even when you don’t have the time. 15 minutes of exercise is better than 0.
2. Invest in a fitness tracker to help determine your activity level outside of the gym.
3. Chang it up. Don’t do the same workout day after day. Find an exciting new way to get your fitness in.
4. Tired? Instead of skipping a workout, focus on how great you'll feel after. 
5. Don't wait for an occasion to get in shape. Waiting until an anniversary, reunion, etc. will just create unrealistic expectations and make you feel unsuccessful even if you have been extremely successful. Make fitness your lifestyle & not just a phase.
6. Eat REAL FOOD. Everything in moderation! It’s healthy food not diet food.
7. Limit the time you spend drinking to the weekend. No weeknight beers or happy hours.
8. Even if you can’t make it to the gym, doing workouts at home is better than nothing! Look up some exercises on Pinterest or do a DVD. You won’t regret it.
9. Workout even when you’re sore. Light-cardio can actually help soreness.
10. Focus on how you want to feel rather than how you want to look.
11. Don’t set unrealistic goals to yourself. Be proud that you made it to the gym rather than push yourself to run 10 miles.
12. Get enough sleep! It is crucial to get the proper amount of rest so that you can get the results you want.
13. Be proud of the results you’ve achieved. Don’t beat yourself up for the results you haven’t. remember fitness is a journey & not a destination.