Spring Break is just around the corner, which means traveling and spending time outside the normal routine. So, how do you enjoy yourself without sabotaging your diet and fitness progress? Here are some tips to relax, unwind, and stay fit!
1. Pack accordingly
Before you leave for your trip, make sure to pack exercise essentials like workout clothing, running shoes, resistance bands, a jump rope, and headphones.
2. Utilize wait times for movement
Flying to your vacation destination guarantees you will spend hours sitting on the plane (sedentary). Why not utilize your time at the airport to burn some calories? Walk, plank, lunge, & squat!
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| Dr. Hyman planking during a flight delay @ SeaTac |
3. Schedule time to workout (with your travel companions)
A week or more of unhealthy diet choices and no workouts will make it feel impossible to get back on track once you return home. The simplest way to make sure workouts happen is to prioritize them at the start of the day (even before breakfast). 30 minutes of increased heart rate and sweat will do the trick!
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| Nashville vacation marathon training. Great way to see the city! |
4. Hit the hotel gym
If you know your day ahead will not allow for exercise, wake up 30 minutes earlier and visit the hotel gym. Do it bright and early so you don't have time to make excuses (like too tired, too full, etc).
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| Dr. Chimes and baby Jim staying active! |
4. No gym? No problem!
There is legitimately NO EXCUSE not to workout; all you need to stay fit is your own body weight. Try 3 sets of the exercises below, or check out Youtube for some other great options.
15 Triceps dips
15 Lunges
12 Burpees
10 Push-ups
1 Minute plank
15 Jump squats
40 bicycle crunches
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| Pre-breakfast sweat sesh in Cabo |
5. Walk or bike, don't drive or taxi!
Walking and biking are win-wins: physical activity and sightseeing. See your destination by foot or 2 wheels to burn extra calories and mindfully experience your surroundings. |
| I insisted my friend and I walk the 4 miles uphill on a country road to San Gimignano. We earned our pasta for sure! |
6. Chose your indulgences wisely & sparingly
It's easy to fall into the "I'm on vacation, I deserve this!" mentality when it comes to eating. Unfortunately, your body doesn't take a holiday from storing unused calories as fat. Pick a portion of one meal a day for your treat. For example, if you need to have those fries, balance the meal with grilled fish or chicken and a large salad. Need that dessert? Make sure you eat a veggie-loaded entree and pass on the alcohol. Another tip- follow an unhealthy meal with a healthy one. It's all about balance.
