Summer is coming… Which means traveling and vacations are on the way. You’ve worked your butt off to get to that summer body and to show it off but what happens when you make it to that vacation? What happens when you take those week long trips and you’re no longer on your normal routine? Or, maybe you’re still working on that summer body. Don’t fret. Here are some tips to help you stay on track and still enjoy yourself!
Number one is water. It is extremely important to stay hydrated while traveling. To avoid retention and a “puffy” look/feeling during your traveling you’ve got to keep water up. Staying hydrated during travel is also important to help with dehydration which can be caused by stress, low humidity and high/low altitudes. Drinking water will help prevent sickness because it will keep the cells regenerating and normal bodily functions. If you’re flying the cabin is kept in a lower humidity so it makes it easier for bacteria and viruses to enter the body. You can help keep yourself healthy and functioning at peak performance by drinking at least 8 ounces of water for each hour in the air. Your body will thank you and you’ll avoid that “puffy” look when it comes time to hit the beach or slip on that little black dress.
Listen to your body
Listen to what your body is telling you. If you’re full, stop. If you’re hungry, eat, if you’re thirsty, drink. You’re on vacation so its important to enjoy yourself but don’t put all your hard work to get you vacation ready go to waste. You’ll want to try and continue those good habits through your trip. The last thing you’ll want to do is forget everything you’ve learned from eating right. Don’t binge and don’t restrict. Enjoy yourself but not at your health’s expense.
It may be hard to get any kind of rest in while on vacation because there’s tons to do and limited time. Again, you’re on vacation! What’s wrong with a little bit of leisure and rest?
Hit the gym
If your hotel has a gym, USE IT! Make it a quick 30 minute workout. I’m not saying your workouts have to be as intense as usual but a quick jog, walk or lift will help keep your body burning those extra calories and you’ll feel great that you did it.
The 80/20 rule is when you’re perfect 80% of the time and 20% of the time well, that’s for the treats and drinks. Try to keep protein high with each meal. Ask for dressings on the side and be picky! Don’t be afraid to be “that customer”. Who cares?! It’s your body, your meal and how YOU feel at the end of the meal. 9 times out of 10 a restaurant will cater to your needs and if they don’t then get creative. You know what you can eat and you know what is considered clean and healthy. Most restaurants are on the health train now and offer gluten free, farm raised, vegetarian and even keto options. Find a protein, carb, and healthy fats and call it a day and then enjoy your little dessert or drink with a guilt free conscious.
Never be hungry.
When you allow yourself to become hungry that 20% turns in to the 80% real quick. It is imperative that you keep snacks in your purse or bag for quick easy energy to help keep you feeling satisfied. The last thing we want is a binge and to let all your hard work and consistency go down the drain with the feeling of defeat. Also, use your minifridge and microwave in your room if you have one. A lot of hotels will actually bring one to your room upon request. Stock it up. Grab an Uber and go to a nearby grocery store and buy some pre-cooked chicken, fruit and veggies, some trail mix, boiled eggs, packaged oatmeal, protein bars etc.. The list goes on. There are many options out there that don’t need to be “cooked” and are super easy to store in your room or bag.
Don’t stress. You’re on vacation!
At the end of the day, if you’re on vacation or on a work trip. You’ve got a lot going on. Enjoy it! Just don’t use it as an EXCUSE as to why you can’t stick to your goals. There are many ways around the obstacles of traveling. You just have to go prepared and discipled if your priority is in fact to stay on top of your goals. Utilize all the tips above. I know it can be tough to be 100% when you aren’t on your normal routine just don’t use it as an excuse to completely quit the progress you’ve made already. You’ll come back from your trip feeling GOOD rather than like crap, kicking yourself for having to start completely over once you’re home again.
The goal here is to be stronger than your excuses. To help you become stronger and create a lifestyle that is sustainable for YOU all while achieving your goals. To keep you on track and help you become conscious of your actions and that if you feel like you “can’t” stay on track while traveling, you actually can.. You will believe anything you set your mind to. So, go out and show off that bod and practice these tips on your vacation!
Written By Lauren Riggs (@loloriggzfit)
Personal Trainer, Unique Performance, Queen Creek, AZ