Travel Fit!

Summertime is here! Time for that much needed vacation and a break from the daily grind! I've got some tips to help you keep on track with your fit and healthy lifestyle while enjoying your vacation at the same time. Remember just because you are on vacation doesn't mean it's a no exercise, eating and drinking free for all! It is important to continue to make health conscious decisions even if you are basking in the sunshine on a remote island. Keep these quick tips in mind and you'll be able to stick with your fitness plan AND enjoy your relaxation time.

-Consider your exercise alternatives when booking your vacation accommodations. Many hotels provide some form of fitness center, whether it is just a room with a treadmill or a full blown cardio and weight area, you will more than likely have an onsite option for maintaining your exercise program. If this isn't the case there may be a nearby gym that gives discounts for hotel guests. Check the hotel website to see what your alternatives may be.

-Check with your home gym to see if they have an affiliate program. Through these programs you can find other fitness centers nationwide where you can work out for free or at a discount just for being a member of your gym!

-Staying in a more remote location? Check out the area for hiking trails, beaches to walk on, nearby parks etc.

-Bring your gear. Be sure to travel prepared, always bring your sneakers and some workout clothes with you so that you are prepared for some activity in your day!

-Create a "Fit Kit" to carry with you when you travel. Be sure to pack your resistance band and a jump rope. Both of these items are lightweight and easy to pack and can enhance the diversity of your workout options while on vacation!

-Don't let your vacation be a free for all! Avoid the temptation of thinking, I'm on vacation, I don't have to exercise or eat healthy. You are just setting yourself up for frustration when you return home! Your goal is to lead a fit and healthy lifestyle. That means everyday of your life, not just when you're home! You still need to take care of yourself even if you are taking a break from your normal everyday routine.

-Do relax and enjoy your time, splurge here and there, but keep your fit and healthy lifestyle plan in your mind and stay tuned to what your body needs and wants. Remember to listen to your body, eat when you're hungry, and when you're full... Stop!

-Use your vacation as a time to try something new. If you usually work out indoors, take it outside. Take a walk through a local park, or kick it up a notch and go for a hike. Rent a bike and explore the area either by street or find some local biking trails. Take to the water, if you're staying at the beach get out there for a swim, or take advantage of your hotels pool or a local community pool. Rent a Kayak or canoe for the day and get a great upper body workout! Try to walk as much as possible instead of driving from location to location.

-Staying at the beach? Get out for a jog or walk in the morning and enjoy the serenity. The beach is also a great place to put yourself through a little circuit training workout so be sure to pack up your resistance band! Or just get out there and play, the beach is a great place for throwing the Frisbee, hopping in on a beach volleyball game, or getting out there and building a sandcastle!

-When traveling to your location remember to pack healthy snacks with you so that you can eat healthy during your trip. Granola bars, fruit, bags of veggies, these are some ideas of quick snacks that will travel well, and if you have your own snacks you can avoid the high calories and price of airport food or fast food joints.

-Remember you don't have to eat everything that is handed to you. When traveling by plane it is easy to just eat whatever snacks the flight attendant is passing out. Remember that it is o.k. to say no, again listen to your body.... If you're not hungry... don't eat!

-Try not to eat just because you're bored while traveling, this can happen often on planes and on long car rides.

-Eating out can be tricky, being prepared ahead of time and knowing the menu of your restaurant of choice can help you avoid overindulging. Enter the restaurant with a plan, check the menu ahead of time, find a couple of options for healthy meal choices that you would like to try. Skip the bread if it is served before the meal, even request that none be brought to your table so it doesn't sit there and stare you in the face! Split your meal with someone, or have the server pack up half of the meal immediately so you aren't tempted to eat the whole thing.

-Order an appetizer as your meal, the portion size will be smaller. Skip dessert if possible, however, if you've got to have some share it or eat only half. Don't give in to having dessert at every meal! Substitute the starch that comes with your meal for some extra veggies.

-Don't be afraid to ask for what you want at a restaurant. Ordering a salad? Choose the healthiest dressing (avoid anything creamy) and get it on the side. Dip your food into it rather than pouring the whole thing over your meal.

-Going on a cruise? As a former "Sports Afloat Coordinator" for Norwegian Cruise Lines I can tell you that these ships come equipped with phenomenal fitness facilities. Check out the gym and get involved in some of the onboard activities, try out a new class. Yoga is a great one to try out on vacation, you get to stretch relax and get a workout in! There are usually always games going on too, basketball, water volleyball, table tennis and even rock climbing depending on your ship! When booking an excursion choose the most active ones. A lot of times the ships will have incentive programs for exercisers, usually you can get a prize at the end of the week if you complete a certain number of classes, so get involved!

-Another note about cruises, it is not uncommon for the average cruiser to gain up to 7 pounds in one week at sea! I'm not kidding! There is food available around every corner and at any time of day. Keep that in mind on your next cruise to keep you in check when you've feel the need to hit up the chocoholic midnight buffet!

-Do something out of the ordinary, how about horseback riding, snorkeling, renting a jet ski, get crazy have fun and stay fit!

-Do something active everyday. Yes you're on vacation, but getting out and moving is going to help you maintain your fit lifestyle! Use your fitness plan as a way to enhance your enjoyment of your vacation spot and come home feeling refreshed and vitalized!

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Healthy Travel Tips

I spent several years in outside sales, selling mutual funds. At times it was difficult to maintain my health properly as I traveled. It's very easy to get caught up in eating unhealthy meals and be inactive on the road. Don't be this person. As a former business traveler I found my job performance always improved if I was maintaining a healthy life on the road. Listed below are simple, effective tips to maintain your proper health as you travel.

Find fitness friendly hotels - Look for hotels with quality workout equipment. You certainly can get a great workout without using a ton of equipment, but finding a hotel with good equipment helps your motivation.
Increase your exercise knowledge - One of the reasons people don't spend more time exercising during their travels is because they don't know what exercises are available to them. People often run, which is great, but weather or injury may limit your ability to run. There are a plenty of great cardio and body weight exercises that can easily be done in the comfort of a hotel room. You just have to learn them. The link to my website below provides effective cardio and body weight exercises you can perform in a small space.
Increase your nutrition knowledge - You don't need to be a nutritionist, but understanding the positives and negatives of different foods is an important part of living healthy on the road. This will make your food choices significantly easier, if you know what you are doing to your body.
Stay motivated - Write down reasons why you want to be healthier or maintain your health and keep the list close by. This will add to your motivation and keep you from venturing on a "slippery slope" to bad health.
Don't overeat - It's easy, when you are eating out, to overeat. This is one of the biggest causes of obesity in our society. Stop when you are full and if you are at a restaurant ask the server to remove your plate to avoid continuous picking.
Remove half the bun - This is one of my favorites. If you are eating a sandwich, take away half the bread. If you have ever noticed, a lot of places give you a whole lot of bun with your sandwich and only half the bread is generally still sufficient.
Walk when you can - If you are going to a meeting, and it's a mile or less walk there (weather permitting), don't drive. A 1 mile walk at a moderate pace (3 mph) could burn roughly 70-80 calories for a 120lb female and 115-125 calories for a 200lb male.
Pack a lunch - If you are traveling and don't have lunch plans, pack your lunch. This can save you time and money, plus, you'll avoid unhealthy chain restaurants.
Get your sleep - Not getting enough sleep can lead to eating high sugar foods for energy and result in sedentary days because you are so tired. Getting a proper night of sleep (consistently) will do wonders for your health and, if you are a business traveler, your job performance.
Shun the mini bar - Hotel mini bars are tempting and chock full of delicious yet unhealthy snacks. Sometimes people are so hungry they have to eat something. If you are this way, plan ahead and take healthy snacks with you when you travel.
Pack your equipment - This may sound obvious, but have a checklist of items you need to exercise with, such as, gym clothes, shoes, a resistance tube, weights, and anything else.
Enjoy your new surroundings - Finding local parks and recreation areas will help you get away from the confinements of your room and clear your head of stress. Plus, they are fun and can be a great experience.

Just because you travel doesn't mean you can't lead a healthy lifestyle. It just means you may have to think differently. One of my favorite quotes about good health is from Zig Ziglar, who said, "You pay price of bad health; you enjoy the price of good health."

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