Today, we have an article by our fantastic trainer and coach Brittney Wilinski about staying active and eating healthy while traveling. Great information for any of you traveling out there……….
Brit doing her thing on the beach
Recently, I went on vacation to St.Petersburg, Florida for a week… and let me tell you, the weather was much more beautiful and consistent there! Like myself, I am betting there are quite a few of you who will be traveling, even if it is a 3-day weekend vacation. It is definitely a time for relaxing, having fun with family and friends, and most likely splurging a little more on food and drinks. But what about all that hard work you’ve been putting in at the gym and all the time you’ve been slaving in the kitchen making healthy meals?!
News flash, you don’t have to completely ditch your workout and eating habits just because you are going on vacation! It really is pretty easy to stick to your normal routine for the most part. While I was gone for a week in Florida, I stayed in a condo and was able to go to the grocery store and buy food for the week that I could cook or prepare easily. Some of the main foods I grabbed were: eggs, turkey, chicken, a bunch of veggies, Greek yogurt, fruit, granola, and salsa and guacamole (I love eating my veggies with both of these!). Even when we did go out for lunch or dinner I would try to order something that was more towards the healthier side and stayed away from deep fried, super greasy foods. One day I got a Jerk Chicken sandwich but ditched the bun and put it on a bed of lettuce… it was amazing! Don’t be afraid to ask your servers ‘weird’ or ‘picky’ questions, it really pays off because many times restaurants are very flexible, so you get a healthier meal and they get a better tip 😉 Win, Win!
Eating healthier is one goal to stick to, but there is also the working out and being active part! One thing that I tried to do every single day was walk on the beach. Again this is a win, win situation: I got to enjoy the warm Florida weather and amazing view, while also getting the benefit of being active. Another way to enjoy my vacation while also getting some exercise in was by walking to shops or stores, swimming in the pool or ocean, and playing volleyball or fun pool games that required me to move around a lot.
When I wasn’t outside enjoying myself, I was in the condo doing a quick bodyweight circuit to start my day off! Here is what my circuit consisted of:
1a. Suitcase Goblet Squats 3-4×12
1b. Pushups 3-4×15-20 60s. rest
2a. One leg hip thrust 3-4×10
2b. Suitcase rows 3-4×12 60s. rest
3a. Step-ups 3×12/leg
3b. Suitcase offset carries 3x 45s. rest
4a. Planks 3×6 w/10 sec. hold
4b. Double Leg Lowering 3x 30s. rest
5. Bent over ITY’s 3×15 30s. rest
I used my carry-on suitcase and loaded it up with a computer, book, and some full water bottles for my squats and one-arm rows. You could also do bodyweight squats and add a pause to make it more challenging. For the offset carries I used a larger suitcase that had some shoes in it and added my computer and book to make it slightly heavier. In our room there was a bench and chair; I used the bench for my hip thrusts and the chair for my step-ups. If a bench isn’t available, you can do glute bridges (double leg/single leg/march) from the floor and add a few more reps. To add weight to your ITY’s you could use water bottles or soup cans, or just body weight with more reps. If you are doing body weight or very light weight, you are still getting a great metabolic effect by doing more reps with less rest time.
As you can see, it really isn’t that hard to stay somewhat on track while you are out enjoying yourself on vacation. The main thing is to plan ahead of time what you will do for workouts and figure out where the nearest grocery store is. It wouldn’t be a bad idea to check out some restaurants’ menus to see which ones have healthier food options especially if you are going on a road trip!
Travel workouts can be some of the best and most fun workouts you will have. Be creative and spontaneous and you can get some awesome training in while you are away!