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Travel Light and Keep Your Body Tight
By: Michael Carrera, MSc
A vacation from the stresses of everyday life is a great way to relax your mind, regenerate your body and rekindle your spirit. While exercise is probably the furthest activity from your mind, a vacation is the best time to become physically active and enjoy moving your body without the distractions that prevent you from following a regular routine.
How long have you been planning your vacation?
Most people know when and where they are taking their vacation months in advance. A vacation may include a week at a Caribbean resort, time spent visiting family, or simply time spent around the house cleaning up assorted piles of papers that have accumulated over the years. The main message is that if you are not already following a specific exercise program, the time away from your everyday routine is a wonderful time to ignite some powerful lifestyle changes. If you follow a structured exercise routine, your vacation is not the time to fall off the wagon. However, a few bumps along the road are actually recommended.
Start with the end of your vacation
I know the last thing you want to be thinking about is the end of your vacation. Close your eyes for a moment (after reading this paragraph of course) and imagine yourself the day after your beautiful, relaxing but short vacation. How do you feel? Do you feel invigorated, energetic and ready to tackle what life has to offer or, do you feel sluggish and tired as you are forced to carry a few extra inches on your waist? If you imagine feeling the latter, chances are you opted for complete rest and relaxation without the thought of moving your body. But, do you really feel rested and regenerated or do you need a vacation to recover from your vacation?
Three types of “physical actors”
There are generally three types of what I like to call “physical actors”; those who consistently exercise, those who don’t follow a structured exercise program and those who occasionally go for a walk, jump on a bike or throw around a few sets of dumbbells. Over the past ten years, we have been bombarded with the many benefits of physical activity and healthy eating. However, confusion, laziness and of course hectic work and life schedules make exercise often impossible. For those of you who exercise regularly, your vacation is a good time to try something new, exciting and different from your normal routine. For the other two types of “physical actors”, your vacation is the time to break old habits and start active living.
How to pass the time and some unwanted calories
Here are two scenarios: You have worked hard all year to get your body fit and tight for your highly anticipated vacation. You want to have a fun and relaxing time but don’t want your gains to suffer. Scenario two: you just didn’t find the time to exercise but thought about getting your body fit and tight in preparation for your vacation. Both scenarios have taken different routes but have ended up at the same destination. Get the most out of your time away from the “real world” by following some of the following tips.
Tip #1: Be realistic
If you follow an exercise routine, do not plan to follow the routine every day of your vacation. Pack your clothes and try some new activities such as power walking around the sights, yoga or water aerobics. Your goal should be to do something active every day of your vacation. This can be something as simple as taking the stairs instead of the elevator in the hotel to swimming a few laps in the hotel pool.
Tip #2: Plan ahead
Before booking a hotel, I always call and ask about their exercise facilities. My goal is to forget my current exercise program and perform a full-body workout routine at least two days per week. Call ahead of time and ask the concierge about the walking distance to popular sights, whether there are hiking or running/walking routes and if there are any special activities that are available for guests. Also, once you are at the hotel make sure to be briefed on any areas you should avoid and always walk/run with photo id, hotel address and phone number, as well as a water bottle. Remember, when you plan ahead you are more likely to fulfill your goals, so write and even vocalize them!
Tip #3: Travel light and keep your body tight
Maybe you don’t want to spend your time vacationing in a hotel fitness center and aren’t really into sightseeing or swimming. All you really like to do is get up in the morning; walk to the breakfast buffet then lay on the beach until your tired body requests more nourishment. You’ve done this before and are ecstatic when you do but always feel guilty and depressed when you return home. Here’s a recommendation—before leaving for vacation, purchase a lightweight piece of exercise tubing. Tubing is incredibly versatile and great for toning the body. Your goal is to perform eight bodyweight and tubing exercises three to four days a week. Perform two sets of each exercise below, 30 seconds per exercise. This is a great way to kick start your metabolism so it can easily burn some of the hidden calories you are sure to consume during the day. These exercises can be performed by beginners or advanced participants.
Exercise Time
Push-up 30 sec.
Seated Pull 30 sec.
Ab Crunch 30 sec.
Jumping Jacks < 30 sec.
Lower Back Extension 30 sec.
Door-assisted Tricep Extension 30 sec.
Squat and Press (Tubing) 30 sec.
Wall Sit 30 sec.
Tip #4: It’s fine to fall off the nutrition wagon but try not to get stuck under it!
We all have good intentions when we start, but when again are you going to be in the Caribbean, France, Italy etc. I’m sure you get my point. It’s very important to your health and energy level that you practice healthy eating habits while on vacation. While our bodies are very intelligent, they are not smart enough to decipher vacation food from daily living food. In other words, a calorie is a calorie, so when food is consumed in excess of what your metabolism and physical activity level are built for, your body responds by packing on the weight. I agree that vacation is a time to splurge, however be responsible to your body and practice the 70/30 rule. The 70/30 rule has been modified from the popular 80/20 rule. When on vacation, eat sensibly and balance your food intake at least 70% of the time—then allow yourself a treat 30% of the time.
A vacation is a wonderful break from the stresses of life. Our bodies are built to move and you cannot realize the benefits and results of exercising until you make it a substantial part of your lifestyle. When you leave the “real world” behind, take your goals with you and change the way you look and feel. Vacation is a time for rest and relaxation but can also be a time for positive changes in your life. If you exercise regularly, have fun and try something new. If you are new to exercise, travel light and aim to get your body tight. Have a wonderful vacation!
By: Michael Carrera, MSc
A vacation from the stresses of everyday life is a great way to relax your mind, regenerate your body and rekindle your spirit. While exercise is probably the furthest activity from your mind, a vacation is the best time to become physically active and enjoy moving your body without the distractions that prevent you from following a regular routine.
How long have you been planning your vacation?
Most people know when and where they are taking their vacation months in advance. A vacation may include a week at a Caribbean resort, time spent visiting family, or simply time spent around the house cleaning up assorted piles of papers that have accumulated over the years. The main message is that if you are not already following a specific exercise program, the time away from your everyday routine is a wonderful time to ignite some powerful lifestyle changes. If you follow a structured exercise routine, your vacation is not the time to fall off the wagon. However, a few bumps along the road are actually recommended.
Start with the end of your vacation
I know the last thing you want to be thinking about is the end of your vacation. Close your eyes for a moment (after reading this paragraph of course) and imagine yourself the day after your beautiful, relaxing but short vacation. How do you feel? Do you feel invigorated, energetic and ready to tackle what life has to offer or, do you feel sluggish and tired as you are forced to carry a few extra inches on your waist? If you imagine feeling the latter, chances are you opted for complete rest and relaxation without the thought of moving your body. But, do you really feel rested and regenerated or do you need a vacation to recover from your vacation?
Three types of “physical actors”
There are generally three types of what I like to call “physical actors”; those who consistently exercise, those who don’t follow a structured exercise program and those who occasionally go for a walk, jump on a bike or throw around a few sets of dumbbells. Over the past ten years, we have been bombarded with the many benefits of physical activity and healthy eating. However, confusion, laziness and of course hectic work and life schedules make exercise often impossible. For those of you who exercise regularly, your vacation is a good time to try something new, exciting and different from your normal routine. For the other two types of “physical actors”, your vacation is the time to break old habits and start active living.
How to pass the time and some unwanted calories
Here are two scenarios: You have worked hard all year to get your body fit and tight for your highly anticipated vacation. You want to have a fun and relaxing time but don’t want your gains to suffer. Scenario two: you just didn’t find the time to exercise but thought about getting your body fit and tight in preparation for your vacation. Both scenarios have taken different routes but have ended up at the same destination. Get the most out of your time away from the “real world” by following some of the following tips.
Tip #1: Be realistic
If you follow an exercise routine, do not plan to follow the routine every day of your vacation. Pack your clothes and try some new activities such as power walking around the sights, yoga or water aerobics. Your goal should be to do something active every day of your vacation. This can be something as simple as taking the stairs instead of the elevator in the hotel to swimming a few laps in the hotel pool.
Tip #2: Plan ahead
Before booking a hotel, I always call and ask about their exercise facilities. My goal is to forget my current exercise program and perform a full-body workout routine at least two days per week. Call ahead of time and ask the concierge about the walking distance to popular sights, whether there are hiking or running/walking routes and if there are any special activities that are available for guests. Also, once you are at the hotel make sure to be briefed on any areas you should avoid and always walk/run with photo id, hotel address and phone number, as well as a water bottle. Remember, when you plan ahead you are more likely to fulfill your goals, so write and even vocalize them!
Tip #3: Travel light and keep your body tight
Maybe you don’t want to spend your time vacationing in a hotel fitness center and aren’t really into sightseeing or swimming. All you really like to do is get up in the morning; walk to the breakfast buffet then lay on the beach until your tired body requests more nourishment. You’ve done this before and are ecstatic when you do but always feel guilty and depressed when you return home. Here’s a recommendation—before leaving for vacation, purchase a lightweight piece of exercise tubing. Tubing is incredibly versatile and great for toning the body. Your goal is to perform eight bodyweight and tubing exercises three to four days a week. Perform two sets of each exercise below, 30 seconds per exercise. This is a great way to kick start your metabolism so it can easily burn some of the hidden calories you are sure to consume during the day. These exercises can be performed by beginners or advanced participants.
Exercise Time
Push-up 30 sec.
Seated Pull 30 sec.
Ab Crunch 30 sec.
Jumping Jacks < 30 sec.
Lower Back Extension 30 sec.
Door-assisted Tricep Extension 30 sec.
Squat and Press (Tubing) 30 sec.
Wall Sit 30 sec.
Tip #4: It’s fine to fall off the nutrition wagon but try not to get stuck under it!
We all have good intentions when we start, but when again are you going to be in the Caribbean, France, Italy etc. I’m sure you get my point. It’s very important to your health and energy level that you practice healthy eating habits while on vacation. While our bodies are very intelligent, they are not smart enough to decipher vacation food from daily living food. In other words, a calorie is a calorie, so when food is consumed in excess of what your metabolism and physical activity level are built for, your body responds by packing on the weight. I agree that vacation is a time to splurge, however be responsible to your body and practice the 70/30 rule. The 70/30 rule has been modified from the popular 80/20 rule. When on vacation, eat sensibly and balance your food intake at least 70% of the time—then allow yourself a treat 30% of the time.
A vacation is a wonderful break from the stresses of life. Our bodies are built to move and you cannot realize the benefits and results of exercising until you make it a substantial part of your lifestyle. When you leave the “real world” behind, take your goals with you and change the way you look and feel. Vacation is a time for rest and relaxation but can also be a time for positive changes in your life. If you exercise regularly, have fun and try something new. If you are new to exercise, travel light and aim to get your body tight. Have a wonderful vacation!