It’s officially summer! School is out and you are gearing up for some family trips, or for you this is the time where you are at the beach all summer long, and you are worried about what you will do to stay fit during these few months. Everyone talks about the bikini body, which of course, most of us want, but whatever that aesthetic visual is for you, you still have to put in the work to either get it, and then to maintain it once you feel you have it. Here’s my take on what you can do to stay fit with summertime and travel.
Remember that staying healthy while traveling does not necessarily mean that this is the time to be perfect on your diet. That’s a nice idea, and maybe you will achieve that eventually, but summer is also a time where we all like to enjoy LIFE! Being outside, hanging out with friends, spending lots of time with family! These are positive things that contribute to our happiness as humans, so it is important to honor that. So set realistic expectations for yourself, for instance, know that you are going to enjoy some rose, as well as the tortilla chips and guacamole. But make better choices this time around than you did in previous summers, so that you can actually enjoy specific moments of your summer, guilt free, and without obsession. Tip: Make at least 3 healthier choices this month, and ones that you feel confident in your ability to stay committed to.
NUTRITION TRAVEL TIPS
With travel, it is really important to put in some adequate preparation before you head off to your destination. For example, research healthier cafes that might be around, or farm to table restaurants. If you are staying in an Airbnb or Home away, that means that you have more control over what happens in the kitchen, which is also great, because you will be sure to stay on point! Pack your own go to snacks so that when you are on an excursion, you have your own snack to dive into that you trust is a healthy option for you. (read below for a list of my favorite travel snacks) For the plane rides that are more than 3-4 hours per leg, prepare some better alternative food options, then throw them in your carry on, so that you have easy access to it, and so you do not feel tempted to eat the terrible choices that are typically offered. Before you leave, practice dining out at a local restaurant where you have to make requests for substitutes, like requesting more veggies and skipping the mash potatoes. If you get in the habit of making these requests at home, it will be easier for you to do the same while traveling.
Set limits for how many indulgences you will allow yourself per week. i.e.- instead of Rose all day , which sounds amazing, but will actually make your body hold on to inflammation, making you feel bloated and tired, maybe restrict your rose and drinking to Saturday and Sunday. Or set a limit for the number of alcoholic drinks you will have per week, i.e. 6-7- this allows you to enjoy that mid week glass of wine if you have a social event to attend to or a date night. Additional tip: for every glass of wine you drink, start with a glass of water with lemon or sparkling water.
Try to challenge yourself and order some healthier options before you allow yourself to indulge. Meaning, before you order the fries, have a salad first, or that fresh fish with market veggies and then wait and see if you are still hungry and really want the fries. I use fries as an example because these are literally everywhere, and a good question to ask yourself is this: if I don’t have fries on this vacation, am I really missing out? If the answer is no, then skip it this time around! Not only will you be doing your body a favor, you will feel really proud of yourself for making that decision.
MY FAVORITE TRAVEL SNACKS
Nuts: I like to make my own mix of almonds, macadamia nuts, & cashews
Jerky: My favorite brand is Epic, but you can go with a brand that you like as long as it does not have additional sugar or soy.
Dark chocolate: YES! you can have chocolate! my favorite brand is HU , but dark chocolate with 75%-80% cacao is best
Seeds: pumpkin seeds & sunflower seeds are my go to, and I often add them into my nut mix.
THE EXERCISE PART OF SUMMER
As far as exercise while traveling: I typically have two approaches to this:
1. If you have been on a steady workout regimen for several months, and you did that in order to prepare for summer in order to feel good on this vacation, like my TRAIN X ARIEL program, where you have already achieved results, then you can be a little more relaxed while on vacation, mainly because at this point you will have developed some new healthier habits. With this type of client, I typically advise them to send me their workout and nutrition plan before they head out, and then to have fun and enjoy themselves because I trust that they will get their exercise in consistently each week, along with eating well using the 80/20 rule. They will enjoy the benefits of maintaining a program that they have already tested, and they can enjoy themselves guilt free without sliding back into old bad habits, or falling off the wagon without the ability to get back on.
2. If you are someone who has just started a new workout program a couple of weeks to a month before this trip, then I suggest that you have a plan to stay committed to while on vacation and during the summer months. Wake up a little earlier, to fit in your favorite streaming app, go to workout classes regularly, and set up a weekly virtual session with your trainer, (one of the things I offer), and commit to an exercise regimen a minimum 4 days out of the 7.
Lastly: Stay committed! whatever that is for you, and add variety! Pick up a summer hobby! Just like you send your kids off to camp, maybe this year, you want to learn how to play tennis! Or you want to join a running, hiking, or cycling group. Get in touch with your inner child and do an activity consistently that you know you will enjoy but that is also a form of exercise, gets you outside, and keeps you moving.
Getting the summer body that you have always wanted is about practicing new habits consistently, and with long term health goals in mind. Finding the right balance of what works for you is key, so if you feel that you are in need of some tips on how to do it, book a complimentary consult with me below, and we can discuss plan and strategy on how to push past your challenges and get you what you want.