Holidays for Fit People
5 key tips to have fun without sabotaging progress!
I want our clients at Triage to go on holidays and enjoy themselves.
This week, I had 3 different clients on holidays, and there are plenty more that will be heading away to relax on sunny beaches later on this summer. I encourage this, and often, I'm pretty relaxed with my advice. We don't need you to try to be perfect, but there are some key tips that I use myself to stay fit, lean, and feel my best on holidays.
1. Food Products & Supplements
Key: Bring protein powder or assess availability of food & food-products prior to traveling.
It can
be so simple to hit your protein targets on holidays with a little preparation. Many countries will have a wide range of protein-based products these days, but a little research in advance can ensure you are prepared. When bringing your own, a ziplock bag with some whey protein or individual sample packs can be very useful.
2. Find
Local Gyms & Fitness Amenities
Key: Assess local gyms in advance and consider bringing some light equipment, e.g. resistance bands, skipping rope.
Before I go anywhere, I look up gyms in the area. I encourage my clients to do the same thing, and if they are staying in a hotel, I will look up the hotel to see what the gym looks like. This allows us to create a plan tailored to equipment availability. Similarly, are there
beaches nearby? Outdoor gyms? Hills to run? Nice walks?
3. Meal Distribution
Key: Polarise your meals, e.g. light protein + fruit breakfast, more indulgent evening meal.
Personally, I will often go to the breakfast buffet where I am staying and get something along the
lines of eggs, yoghurt, fruit, and black coffee. This enables me to tick off protein, fibre, and micronutrients early in the day, which saves additional calories, carbs and fats for meals later in the day. This does not mean I am trying to avoid going over maintenance or anything, but simply using a couple of strategies to moderate my intake.
4. Fit Activity Choices
Key: Choose activities for both fun + health, e.g. hiking, swimming, walking on the beach.
While it can be nice to lay at the pool with a book and a good beer, that relaxation is even sweeter if you were previously out for a hike or long walk on the beach. It also allows you to see more of the area you are visiting. Even when I go on a city break, I will often head out for an early
run or long walk to explore the city, which I absolutely love doing. A fit life should not be a chore; it should make your life better!
5. Avoid "Empty the Cupboard" Mindset
Key: Remember, this isn’t your last chance to eat nice food, you can do it when you go home too (avoid all or nothing).
The empty the cupboard mindset puts you in a position where you feel you need to eat as much ice cream as possible... because you can't have it when you're home. Or as much beer as possible... because you can't have it when you're home. Having these foods and beverages more regularly as part of your diet can assist in ensuring you're not trying to binge and eat a year's worth of chocolate in one week!
To conclude, the most important thing is to enjoy your holiday. You should feel better after it, and in my experience, this goal is best served when you keep these fit tips in mind!
Need help with working toward your best shape this summer, and keeping it while on holiday? Pop your details in here
now!
