Keeping a health and fitness routine can be somewhat difficult on holidays. Your intentions may be awesome at the start, but soon the holiday vibes roll on in and all of a sudden its 3pm, you haven't gotten up from your pool chair (other than a quick dip in the pool), and now its too hot and/or the energy levels are non existant to even think about training, and the cocktail menu has just found its way into your hands...
Well I am also here to say that there is nothing wrong with that! But also here to give you some strategies to ensure the holiday guilt trap don't get you too!
10 TIPS TO STAYING FIT AND HEALTHY ON HOLIDAY
We all know the importance of hydration. Being on aeroplanes, out in the sun, warmer or humid weather and just being out of our everyday routine, can mess about with your hydration levels.
When you're dehydrated your energy levels plummet, you can feel unwell, and may even get a bit headachey. Last thing you want on your holiday!
Carry a water bottle with you everywhere. Before you have breakfast, drink half a litre of water. Before you go out for a meal, drink a glass of water. Just keep it handy and make sure you drink AT LEAST 2L, 3L is better.
If you train, make sure you have another litre of fluid.
I actually bring Hydrolyte tablets with me and have one a day. This ensures I have the right salt to be able absorb the water I am drinking. And I aim for 3L per day. I also rarely drink alcohol, so if you do have a few drinks remember to have some extra water in between also.
Easiest way to exercise! It don't cost a thing and you get to explore and see things you would miss travelling by car. It does take a bit of preparation and planning, but aiming to get in your 10,000 steps plus per day actually isn't that hard. Go for a walk to a lookout/ location and then get transport back, or walk back again. Google maps works a wonder!
3. ACTIVE ACTIVITIES
Plan some activities that involve moving. Swimming and snorkelling is my favourite. Look for hikes and walking tours, bike riding tours, surfing or kayaking. Most of the time you won't even feel like you are exercising. (Until later when your tired and hungry!)
Utilise your gym at your accomodation. Save some workouts with simple equipment, or even ones you can do in your hotel room. Or check out a local gym. Most places offer a day or week pass, particularly if you are in a touristy area.
My best tip here is to go to the gym as soon as you have woken up and brushed your teeth, before your brain registers and its then out of the way for the day. And keep your routine short and simple. Think supersets, sprints and circuits, 30 minutes max.
Yep! Make sure you get 7-8 hours of sleep per night. Holidays are the perfect way to relax, and nothing is more relaxing than a sleep in. Ensuring you have enough sleep is fabulous for your mental health and also for regulating your hormones too, which are crucial for your energy levels but also your body composition goals.
Moderation is key. Try to make the best food choices and choose one meal per day to splurge. For example, eat well breakfast lunch and dinner and have a dessert. Or have pancakes for breakfast, but keep it light, fresh and healthy for lunch and dinner, skip the dessert.
Same goes with alcohol. We all know that alcohol blunts all fat burning until it is metabolised so make sure you keep it moderate and choose healthy foods when also having a few drinks.
Same goes with your exercise. Don't stress if one day you spend the day lounging. Do a bit extra or walk a bit further tomorrow.
Find your self some fresh and healthy snacks to eat during the day.
Nuts, fresh fruit, rice crackers, nut bars, protein bars. Find the nearest supermarket and have a look around. Not only will it save your waistline but will save your wallet from the mini bar also!
8. KNOW YOUR AREA
Do some research before you go. Find some healthy cafes and restaurants, and save them into your phone so you have them on hand. Make sure you know where the nearest supermarket or fresh food market is so you can go there when you arrive. Find the nearest gym or place to do a daily walk or run. Be prepared and schedule it into you day.
9. READ A MENU LIKE A HEALTH PRO
Every restaurant has healthy options. Yep.
Start with a lean protein, add some veggies or salad. And there is your base! Add a serve or starchy carbs if you have had an active day, such as rice, potato, sweet potato, noodles, bread.
Limit the sauces and dressings, so ask for sauces on the side.
Restaurants typically have large serves. Make sure you don't just eat the plate full. Be mindful of how much you are actually eating. Portion out your food servings, which can easily be done by eyeballing/ estimating it. Your protein serve should be the size of your palm, the salad and veggies can be unlimited! Starchy carbs should be no more than a cupped handful, and fats (oils, butter, avocado, nuts etc) should be the size of your thumb.
10. NO GUILT
If you slip up a few meals, don't stress - you're on holiday, so enjoy it.
If you miss a workout, don't stress - you're on holiday, so enjoy it.
No holiday food and fitness guilt, just try your best, be as prepared as you can be and work with what you have got!
Have yourself some Happy and Healthy Holidays this Holiday Season