You want to relax and enjoy yourself during a vacation, but that can sometimes include unhealthy behavior. It can be difficult to maintain a fitness routine while you're away and while travel is good for the soul, oftentimes, it’s not good for the waistline. This spring, if you’re planning to get away, here’s a few tips to stay healthy, happy and feeling good while you’re out seeing the world.
Don't Participate in the Starve-Binge Cycle
Before a big vacation, it's normal to be a bit more conscious of your food intake, but steer clear of any crash diets. Not only will you be exhausted come departure day, but you'll also be more likely to overindulge during the trip. Even worse? When you're back to the normal routine, those pounds will creep back quickly — and then some — as your metabolism tries to adjust. A better idea: learn how to lose a pound a week, since going about weight loss the right way gives you a better chance of keeping it off for good.
Don't Skimp on Sleep
Superlate nights can be a blast, but aim for a bit of balance while you're away. Try to get a solid eight hours each night so that you have plenty of energy to do everything you planned throughout the day. Even though it’s tempting to skimp on sleep while you’re away to do more, know that sleep is absolutely essential for keeping you well — and when your body is already compromised from the stress of travel, taking some steps to ensure you get adequate quality sleep is a non-negotiable. The recovery of sleep helps your immune system, energy levels, metabolism and so much more. A lack of shuteye means you're more likely to get sick by the time you get home, and you shouldn't need a vacation from your vacation.
Eat as much fruit and veggies as you can at every meal.
Fruits and veggies are not only hydrating, but they are also full of minerals and antioxidants that can serve as anti-inflammatories naturally in your body while you travel. Pick up bananas and berries with breakfast; apples for snacks; spinach, tomatoes and peppers with lunch; and any veggie you can get your hands on with your dinner. A great way to get a lot of veggies in one sitting is with a big entree salad for lunch every day, and perhaps even a veggie and fruit-based smoothie for breakfast too.
Walk everywhere and choose walking over riding.
When you’re away from home, it can be tempting to pay for Uber rides and cabs to get you to your destination, however, if you opt for the walking option — you’ll be saving money and burning calories too. Leave time in your schedule to walk to restaurants or museums, and you’ll have the added benefit of soaking up fresh air, precious natural vitamin D (don’t forget your sunscreen) and perhaps even some greenery from trees and plants. Aim for 12,000 steps a day while you’re on vacation instead of your usual 10,000 goal, and that will give you something to work toward in a fun way.
Get fresh air every single morning and ground your feet.
What’s a great way to start the day? Being outside! If you’re away on a trip, it’s so beneficial to start every morning by getting your bare feet on the ground outdoors and breathing in the fresh air. This is sometimes called ‘grounding’ and when you do this, your body is positively affected in many ways. Our bodies make their own electricity, and when you travel or are stressed or ill, your internal electrical balance can be thrown off. Making contact directly with the earth through your feet can regulate that electrical imbalance and bring you back to a neutral state. Grounding is said to help with bone health, improve your sleep, reduce inflammation and much more. And you can get the whole family involved in this one by taking a barefoot walk on the beach or (something about being barefoot in the grass?).
Choose active ways to see the sights.
Instead of riding a double-decker bus around a new city, why not sign up for a walking tour or biking tour? If you’re more of an independent traveler, you can also set out on foot for a nice jog along the waterfront or downtown area to get the lay of the land when you arrive at your destination. Renting kayaks. Hiking. These are also active activities that will give you valuable exercise while you’re having a good time too.
Don't Skip Meals
Spending the day in your bikini may leave you tempted to skip meals, but don't go there. For one thing, it's a vacation, so you should be enjoying yourself — and the local fare. Plus, going hungry is sure to put you in a bad mood, and you deserve to have a sunny outlook while you're away.
Dine out wisely but enjoy yourself.
Don't Give Yourself a Free Pass on Calories. You may wish calories didn't count on vacation, but the fact is, they do. It’s totally okay to try the local cuisine and have treats here and there and eat out as well, but the key is to mostly fill up on quality food and leave those indulgences as an extra only. That burger and fries may sound like the perfect poolside meal, but do your body a favor and nourish it with vitamin-rich foods that will provide enough energy to get you through all the extra vacation excitement. If you are fueling your body properly with a lot of fruits and veggies and lean protein, then you won’t have as much room for the hot dogs, ice cream sundaes or sugary cocktails. Each day, know which treat you are most looking forward to and try to eat mostly healthy for your other meals. And when you dine out, no need to fill up on bread that’s not worth it to you — ask the waiter to hold the bread, sip lots of water and focus mostly on enjoying the company of those you are traveling with, rather than putting all of your attention on your food.
Don't Explore Unfamiliar Areas Solo
If you're traveling to a new spot, chances are you'll be eager to get out and explore. Still, it's smart to educate yourself on the area by talking to the hotel concierge or doing a bit of research beforehand. Keep safety in mind and avoid wandering off alone unless you're sure that it's a secure area. Love to hike? Learn which trails are monitored, or consider a guided tour instead.
Don't Ditch Your Exercise Routine
Dodge any possible excuses by packing plenty of exercise gear to get you through your trip. By sticking to your regular workout routine, you'll maintain the progress you've already made and feel better about any unhealthy choices that you make throughout the trip.
Let me help you:
I can give you workouts to do on the road, stay on track and keep getting stronger, even while having fun on vacation. If you know you’ll be gone for an extended amount of time, I can come up with a few short and effective workouts — designed just for you — that you can do using minimal equipment in your hotel room or in the hotel gym. In addition, I can also arm you with some meal advice and nutrition tips to keep you feeling great, wherever you are.
