In my last post I talked about how to travel without disembarking from your fitness goals. Well, there are also some days you just don’t feel like working out and you need tell yourself that you will at least try to do 10 minutes. If you can’t make it to the gym or you’re on the road and don’t like running or hiking, try this quick 10 minute circuit that can be done anywhere:
Fat-Burning Circuit: Perform each exercise for 45 sec and rest for 15 sec in between each one. Repeat 2x
A1: Air Squats
A2: Push Ups
A3: Squat Jumps
Now, wasn’t that fun?
Traveling doesn’t mean that you have to lose sight of your fitness goals.
I’ve run in a lot of really cool places, the beaches of Puerto Rico, the streets of London, wooded trails in North Carolina and many more. I’ve hiked and walked in some great places, too. As a matter of fact, when I travel – my workouts are always pretty interesting. Traveling does bring some challenges because it also forces you to make changes to your normal routine but those changes can actually be really great for your fitness goals. Why? Because it reminds you that fitness can be fun!
Fitness on the go doesn’t have to be stressful or as carefully planned during our every day lives. Plan your work outs into your vacation so that you can really SEE the place you’re in. It can be as easy at putting on your sneakers and exploring or it can take a bit of planning; here are some of ways to fit workouts into your vacation and make them fun:
- Check a map before you go. Know where you’re going to be so that you can plan your walks or workouts ahead. It will also help you plan your day, knowing how long your walk/run will be.
- Check your location for studios – I love hopping into a local yoga class while I’m away
- Ask the concierge. There’s always a fitness-buff on staff, they’ll point you in his/her direction
- Check out the hotel gym, come up with a creative circuit of exercises that are certain to make you sweat. Do it twice.
- If you’re somewhere warm – SWIM. Need I say more?
- Take advantage the landscape around you. Run hills, hike in the woods, walk on the beach. Enjoy your surroundings with the person/people you’ve traveled with!
Nutrition might be a little bit trickier, you’re not always preparing your own food and vacation is generally a time to indulge! I’m not discouraging eating out or having a few drinks, but try not to binge every meal! Here are some tips to eating while traveling:
-Research restaurants and grocery stores
-Use apps like “Healthy Out” to find healthy options
-Find a hotel room with a kitchenette to make simple meals
-Pack snacks like dried fruit, nuts, protein powder and homemade bars
-Pack supplements like vitamins and fish oil
-Pack work out clothes!
Drink Plenty of Water:
-This will help keep you full and curb your appetite
Here’s an old recipe from my friend, Silvia, that I tried recently. I take no credit other than replicating the recipe and devouring! It’s super easy and if you aren’t avoiding carbs or gluten, you can also add a slice of bread or two and if you are avoiding those, wrap it in lettuce! You can also dress it up as you wish, I added a little guacamole to mine and a slice of tomato!
Tuna and Feta Cheese Cajun Patties
2 cans drained tuna
1 egg white
25 g feta cheese
tsp Cajun spice
Optional: colored peppers, onion or carrots
Chop vegetables if adding
Mix in a bowl with tuna, egg white and cheese and separate into patties
Cook in pan and keep flipping them until crispy on both sides
It’s post holiday season and we’ve all set out on our new years goals. We’re bombarded by fitness ads and diet trends to get us back on track after indulging on cookies and candy for the past month. I know I can count on my fingers and toes how many “cleanses” and “12 week challenges” I’ve seen plastered all over social media. But what happens after these cleanses and challenges end and you go back to back to living life without strict rules?
Let’s be honest, most people gain weight back, some times more because they make so many changes so fast that it’s not sustainable. Plus, a lot of these cleanses or challenges require so many supplements and chemicals…are you really “cleansing” your body? I know I have been sucked into these 21 day quick fixes and detoxes because it seems so appealing and the before and after pictures are enticing, but whatever changes I made, never stuck. Also, a lot of them made me feel downright sick, because even though I love a bowl of mashed potatoes, at least those potatoes come from the earth and not a pill packet.
The best way to make real changes is to do it slowly and figure out what works for you. For example, you want to do a cleanse to help you clean up your diet. Well if you are someone that eats out 3 times a week, drinks two cans of a soda a day and haven’t seen a vegetable since moving out of your parents house, that’s a lot to change all at once. Pick one and only one. Maybe it’s cutting back to only 1 can of soda a day for 3 weeks. Then cut back to 1 every other day, then one every 4 days, until soda is not even in your diet anymore. Then pick something else like adding in veggies at one meal a day.
If that’s not enough for you, go on your own self implemented cleanse, the best one you can give yourself that can last the rest of your life: cut out processed foods and eat more whole foods. More whole grains, vegetables and lean proteins. I know, crazy right? It’s what your body needs in the long run, you’ll get results and it doesn’t have to end of after a couple weeks or months!!!!
If you need some ideas on whole foods to try out, here’s a list of 125 for you!!