Few things can destroy a fitness plan like a vacation. It's great to get some time to relax, but spending a week or more sitting around while eating junk can reverse weeks of progress. But just by paying a little extra attention to what you are eating and doing, you can have a fun time at a great destination while still staying true to your goals.
While traveling to your destination, avoid mindless eating. Often vacationers have to sit for hours in a plane or car, and to pass the time they munch on whatever is at hand.
Before you know it, you've consumed hundreds of fat-soaked calories and have nothing to show for it but a huge dent in your diet and an empty bag of potato chips. While riding in a car or plane, always be conscious of what you are putting in your mouth and find other ways to keep yourself occupied, like reading a book watching movies on a portable DVD player.
In you must much on something, opt for unbuttered popcorn. It's not only light on calories, but can be surprisingly filling.
If you eat out at a restaurant while on vacation, feel free to ask the waiter about the nutritional information of their meals.
If you find that everything at your particular eatery is either covered in thick butter or cooked in lard (which can sometimes be the case), you might just be better off getting a salad.
Try to get a spinach or romaine salad, as they offer more nutrients than most other salad greens. It also doesn't hurt to throw in some chicken or egg whites for protein. For dressing, get oil and vinegar instead of creamy dressings like blue cheese.
But what should you do to get some exercise in? Well, you might see if you can make exercise an actual part of your vacation by exploring bike trails, going rock climbing, or taking a long walking tour. If this isn't an option, you should try packing some portable resistance tubing and a jump rope into your luggage.
When you have a few minutes to yourself in the hotel room, spend some time jumping rope for cardio and attach the tubes to a closed door to get your strength training in. Alternatively, you can familiarize yourself with exercises that require no equipment. For leg exercises, you can do one leg squats.
To do this, just balance yourself on one leg, and then squat down as low as you can, pause, and raise yourself back up. For upper body work, you can do pushups. If you need something a bit more challenging, try one-armed push-ups.
For more upper body work, a sturdy hotel door is a great place to do chin ups.
It's probably unreasonable to expect anybody to maintain the same level of exercise intensity and diet limitations they experience during a normal week while on vacation, but even getting a little exercise in when you can while help stay at least slightly on track and more motivated to get up to speed when you arrive back home.
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