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Laura@LauraForteFitness.comRelax. Unwind. Refresh.
You are counting down the days for a much anticipated vacation. You are SO excited for a trip away, getting to see old friends, new places… but one thought pops into your head. You start to stress about coming back with unwanted pounds.
I have clients all the time tell me they are finally feeling energetic, have a great routine going, and are excited about leaving town for a few days.. but scared about breaking the good thing they have going with their fitness routine.
Here are 9 tips to help you stay the course while on vacation!
1. Make a Plan
Know how many days you are leaving and plan your workouts ahead of time! Know you have a full day of travel? Make that your rest day. The day after you don’t start until 9 AM? That will be a 6 AM cardio day. Whenever clients leave town, they know exactly what workouts they will be doing and which days. They when they come back, they jump right back into their routine!
Not motivated to exercise alone? Look for 5K’s in the city you are traveling to and sign up! One of our Bay View Boot Camp members, Jaime, is going to Chicago this weekend and while she is there, is already signed up for a 5k! :) Not a runner, but love golf? Research the country’s top courses. Headed to the beach? Ask around for recommendations on surfing lessons or ocean kayak rentals. Not only is this a great way to see and do more than the typical vacationer, you are burning calories and staying active.
2. Be Active Each Day
Some vacation destinations, such as theme parks, museums and large metropolitan cities, require you to be on your feet and walking all day long. Take advantage of this opportunity to sight-see and get exercise all at once. If you are going to a more relaxed destination, take walks along the beach, head down to the hotel gym, or sign up for something you’ve never done before. Many cruises offer classes such as yoga and dancing which are great ways to learn something new while burning some calories. Make it a family affair and get the kids involved!
3. Pack Snacks
Don’t head out for airport without a well-stocked suitcase! Yes, clothes are necessary, but so are healthy snacks. Airports are not well-equipped for healthy travelers. Pack snacks such as homemade trail mix, protein bars, unsalted almonds, apples, bananas, chopped up carrots/celery, and dried fruit. Bring along extras for your hotel room or daily excursions. If traveling by car, pack a cooler with bottled water, carrots, berries, hard boiled eggs, and greek yogurt to prevent buying junk food from the gas station.
4. Upgrade Your Room
If given the option, upgrade your hotel room to one that includes a kitchenette or a full kitchen. It may cost a bit more, but you will save money by not having to dine out for every meal. When researching your destination, look for condos or houses for rent. Having a stocked kitchen available means you get to control more of the foods you eat. (Plus you can make your green smoothie in the morning. Email me if you want a good recipe! Laura@LauraForteFitness.com.)
5. Eat 2 Clean Meals a Day
While on vacation, aim to eat 2 healthy meals each day. If you normally drink a green smoothie for breakfast and a salad for lunch, try to do so even while away. Eating clean early in the day will give you the willpower to make smarter choices at dinner. Plus – you will feel so much better and enjoy yourself without feeling sick from a fattening breakfast.
6. Eat a Simple Breakfast
Vacation destinations, such as Las Vegas, Disney World and many hotel chains, offer free breakfast or huge breakfast buffets. Just because it’s there, doesn’t mean you have to eat it ‘to get your money’s worth.’ Skip the waffles, crepes, and pastries and choose fruit, oatmeal or other healthy options.
7. Portion Control
If the house specialty at the awesome local restaurant is homemade lasagna, go ahead and order it, but split the meal with a friend. Eat a salad loaded with veggies as an appetizer to fill up before the lasagna arrives at the table. Split one serving of dessert with the whole table instead of noshing on a whole slice of cheesecake yourself. One thing I like to do when going to a new restaurant is scope out the menu ahead of time. Most times they even have the nutrition content on the menu, so you’ll know exactly what you are eating.
8. Eat Locally
Ask the locals for their best restaurant recommendations. Skip the chains and eat at local restaurants. Small businesses often source their food locally and serve the freshest ingredients. Many of these places emphasize simple cooking preparations to allow the natural beauty of their fresh ingredients to shine.
9. Indulge Moderately
Vacations typically mean poolside cocktails, mimosas with breakfast, and late night drinking. If you are going to indulge in alcohol, do so with moderation. Skip the sugary drinks, usually the fruity ones served with paper umbrellas, and sip clear alcohols mixed with water, tonic or lime juice instead. Limit your intake to 2 alcoholic beverages a day and you’ll enjoy the following day so much more. :)
Wherever you go, we hope you have a blast and come back refreshed.
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