When vacation calls, Mai Tais unfortunately don’t replace fruit and guacamole and chips can’t be counted as a true meal (so sad but true).
However, this is written to serve as a gentle reminder that your fitness and nutrition routine should not be thrown out the window! Now is a great time to practice your willpower and dedication. Here are 5 simple steps to stay fit traveling!
1. Don’t think…..just GO!
The easiest tip of them all broken into 4 steps!
1) get dressed 2) put on running shoes 3) step outside your hotel 4)…….RUN or walk! The choice is yours! Where do you want to go and what do you want to discover in this new place? Anyone that pushes back to this easy tip is just making excuses not to go so I want you to resist the urge to ask questions (what route? Is there a trail? How many miles is that?) and just GO!
2. Need a workout? There’s an app for that
The 2nd easiest tip is to utilize your hotel gym, the deck at your vacation condo, or outside on a set of stairs to get in a high intensity interval workout (HIIT). 30 minutes is better than ZERO minutes, so get out there and move!
My go to favorite tools if you are lost on what to do:
a) HIIT Interval Timer (@hitt_android) or Interval timer for iPhone. Pick your favorite 5-10 exercises and rotate them for: 50 seconds of work, 10 seconds of rest for 20-30 minutes
Want to focus on all core work for the beach?
Use these five exercises:
- Squat to Shoulder Press
- Mountain Climbers
- Bicycle Crunches
- Straight Legged Leg Lifts
- Burpees (duh! The best full body exercise around, 0 equipment required, but add dumbbells for a challenge)
b) YouTube – How did we ever survive without it? Search HIIT, TRX, Crossfit or “OMG how do I get a body like that?” ladies Zuzka Light, Kayla Itsines….my workout BFFs. Be prepared to be inspired and maybe pass on your 3rd glass of wine at dinner that night.
c) Nike Training Club app – Download to your phone and narrow down your search to what kind of workout you want (get lean, get toned, get strong, get focused). They offer 15 minute and 30 minute workouts that tell you EXACTLY what to do and for how long. NO EXCUSES!
3. Get in the Orange!
As an OrangeTheory Fitness Coach I can tell you that you can find us almost anywhere you go. If you’re a member, reserve your spot online! New to OTF? Try your first class for free. You’ll be hooked and ready to sign up when you return home.
Find me at OrangeTheory Point Loma and La Jolla. You’ll get in a KILLER 1 hour cardio and strength training workout before you set out on your daily vacay activities. Plus, you’ll burn calories even after you leave thanks to OTF’s EPOC effect.
Same goes for any super fitness chain you belong to. Do your research ahead of time. It could be a short run from your hotel.
4. Plan ahead!
Set a goal for yourself and stick to it! Write it down in your planner, set a reminder for your phone or tell your travel mates your plan (and don’t let them guilt trip you….they’re just jealous anyway).
If you’re training for a particular event, stick to your coach’s schedule as much as possible. I still got in all of my mileage for the NYC marathon last summer even after wine tasting and bachelorette party shenanigans.
It’s possible if you’re dedicated!
5. Be Adventurous
Hike, surf, paddleboard, snorkel, flowride, bike, zipline and more. Once completed:
BRAG. Your friends and coworkers will forgive you as they sit at their desk from 9-5 plotting PTO.
Try out just 1, 2 or 3 of these tips and I promise you won’t come back 15 pounds heavier than you left!