Exercise and Your Vacation

So what are you planning this Memorial Day? Here’s me and 2 of my kiddos finding space to do yoga during a back country camping trip.

Putting a small about of effort in before you leave will ensure that your vacation is active (or not), fun, adventurous, and wonderful with memories to last a lifetime without breaking your fitness routine you’ve worked so hard to keep.

Planning a vacation workout is really no different from working out when you are home. You are just in a new place with a slightly (ok largely) different daily schedule. What facilities will be available to you? A hotel fitness center, pool, beach, rocks, water, snow, trees, day trips can all be places to get a workout without taking time away from vacation. Many guides or local shops will have gear available for the activity. When booking your reservations ask about renting or using gear so you can book that at the same time.

Think about how you can add weight to your body, i.e. backpacks, children, shopping bags, golf gear, or pack some exercise bands.Kbands Training

These lightweight, flexible options are easy to pack, carry, and use no matter where you are. I had a client who would bring one on hikes and at intervals pull it out, loop it around a tree, rock, or branch complete a strength set and continue her cardio work. By the end of the hike she was completely done with cardio and strength for the day, not to mention exhilarated by the beauty around her! Most bands come with basic exercise instructions so your workout packs inside your workout shoes.

Let us know how you stay active on your vacation in the comments below.

If you liked this one, try 3 things to bring on your summer workout or fitting fitness around your day.

Plan for Your Vacation in Your Regular Fitness Routine

Vacation is not necessarily a time to let go of your fitness routine instead think about it as an opportunity to help you live an active lifestyle. If you plan for vacation in your routine your hard work preparing your vacation body doesn’t have to end on the day you leave albeit you may chuck the hard work for a few days.

Once you’ve got all the pre-planning preparation down it will be time to start looking at your current workouts so you’ll be ready to tackle your greatest adventure. Whether it be marathon shopping, lounging by the pool, hiking the boundary waters; you need training.

Where is your stamina going to come from? How are you going to stay focused? When I work with clients who have a large event looming ahead we plan their training accordingly. I cycle through the time prior to the trip so they are prepared for whatever they find on vacation.

Even lying by the pool for solid days takes work and it is especially sweet when you know you’ve earned the cycle down week by training hard the weeks before your trip. You can enjoy umbrella drinks, sunshine, and great meals 100% guilt free (remember life is about balance)!

An Endurance Workout

climbing the stairs

Check out the last blog post to review what endurance is then add it to your routines. To add endurance into your regular fitness routine begin by increasing distance, time, or intensity. Each can be added into your cardio routine.

A sample cardio program may look like this:

3-5 min warm-up

1 min walk

2 min run

1 min walk

2 min run

1 min walk

2.5 min run

1 min walk

2.5 min run

1 min walk

2 min run

1 min walk

2 min walk

1 min run

3-5 min warm-up

Continue to add 1:2 min intervals as you add time to your workout

Or

Make the run portion longer in each interval

Eventually, you‘ll increase the run time and decrease the recovery time until the entire workout is a run. Then begin to add walking intervals at the end to bring the total workout time closer to 45min.

Over time you’ll find that you can go longer and faster. Maybe you want to walk on your own from the car to the building, or you’d like to chase your children through the park, maybe you want to swim, walk, or run, maybe you just want to enjoy this beautiful thing we call life. Endurance will get you there.

As always – don’t forget to talk with your health care professional before beginning any workout program.

Endurance

Those of you getting ready to run marathons know this little term. You chase it incessantly. Those who are trying to go further find it elusive and those who’ve got it feel on top of the world. What is it? How do I get it? Where can I find it? What is it? … Endurance!

Some people are made to run long distances but endurance doesn’t just come to those with good genes. We can train for it and build upon what you already have. Endurance is a term we use to describe how far you can go. Strength tells us what we are strong enough to move and endurance allows us to perform movement over extended periods of time.

When you ask your body to perform over an extended period of time, your body must effectively create energy. There are different systems to energy, and I won’t bore you, but when we ask our bodies to go longer we have to dip into our fuel sources. That is why it is so important to eat right. Your body will use what you put in. If you are trying to lose weight it is important to eat well and train long enough to ask your body to dip into your fat (fuel you’ve saved) stores. If you are planning to complete an endurance event it is important you fuel well so your body has what it needs to finish strong. Your brain also needs energy to function well, too. Endurance is physical and mental performance.

Working Out While Traveling

Summer is getting closer and with all the vacations, graduations, weddings, and other trips planned how are you going to stay on track to meet your fitness goals. Not to mention avoid all the traps for putting on pounds? Here are some ideas to help you plan to stay active on your vacation this season.

The best thing about vacation is getting your out of your routine so it is expected that your fitness might not follow your regular plan either, but to help make sure your vacation doesn’t pack on more pounds than days you’ll be gone try some of these tips.

1) Pack along rubber tubing. Easily packable and versatile this simple exercise equipment piece can be used in your hotel room for a complete strength workout.

2) Plan activity into your events. Can you walk, run, rollerblade, bike, swim, etc as part of a fun adventure for the family. For example try viewing the town by bike instead of car or walking to restaurants and shopping. Check out local outdoor, bike, guide, and sports shops to find the best places for local hiking.

3) Local the park and enjoy chasing and playing with your kids or grandkids.

4) Think about your vacation meals. I know, I know, – you are on vacation but… thinking about them ahead of time will help you plan for potential high calorie meals you want to have and make smart choices earlier in the day.

5) Pack healthy snacks. If you can find a local organic foods store (or other grocery store) and purchase some healthy snacks you can take along – like cut veggies, beef jerky, fruit, fat free yogurt / cottage cheese / jello cups, deli salads, soups, etc. If you spend a some pre-trip time checking out possibilities in the store now you’ll be able to whip in, grab what packs well for your trip, and get out quickly but still keep your eating on track.

6) Remember the 80/20 rule. 80% of the time make smart eating and movement choices while on vacation and then relax and enjoy yourself the rest of the time guilt free knowing you have a plan to stay on track and moving forward.