no excuses

Travel Tuesday #TT — Trainer Tips on How To Stay Fit While Travelling

 

I LOVE, LOVE, LOVE to travel #NoSurpriseThere.

I can have suitcases packed, children ready to fly and a reservation at the kennel for the dog in 4.5 minutes. #notkidding

 

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I guarantee that some of the items I’ll have packed are extra clothes for working out and shoes for running. I love to eat on vacation and may even sample a ‘special drink’, but I will never change my health and fitness workout routines. I never have to buckle down before a vacation either to drop those ‘extra few bathingsuit’ pounds because I make sure my lifestyle supports my goals before vacation.

 

But that can’t be said about so many people who work out hard to drop a couple of pounds before they travel, only to put it all back on and them some during their vacation. #stopdoingthat

 

The number one reason, sorry…excuse, people use to avoid being fit is that they don’t have time to exercise. Vacation is the elimination of that excuse because you have all the time in the world –taaadaaaaa!

 

So, for the happy vacationers and the weary business travelers, here are some tips to help you stay fit on vacation or when you are heading to your next conference.

 

ProTip #1

While waiting for my flight I always walk the through the terminal-always! No need to sit at your gate only to get on the plane and sit some more. I find out what time the flight is supposed to start boarding and I walk until I need to return. This isn’t a full out power walk that will raise eyebrows or the suspicions of over zealous TSA agents, but a walk to keep my muscles moving and my blood flowing.

 

ProTip#2

Traveling by car. Every rest stop I get out and move around. If it’s only stopping for gas, I will walk a few laps of the gas station parking lot and likely throw in some walking lunges – oh and yes, people will stare #whatevs . Get the blood flowing, and stretch out my legs. When we’re stopping to eat. I will always walk after my meal. Nothing worse than having a meal then sitting for another 5 hours in a car. You can always add 15 minutes on your rest stop breaks to walk. Calf raises on parking curbs are another great move along with wall push-ups.

 

ProTip #3

Always pack healthy snacks. I’ll be the first to admit that if I see a donut and there is a empty spot in my stomach, I will be saying, “Get in my belly.” I will want it. I always pack apples, nuts, protein powder and bars, cut up veggies. Don’t give into snack temptation. A 600 calorie muffin is not worth it.

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Sharing Moment: Once I had gotten to the airport, gone thru security to realize I left my snack bag in the car. It was close to boarding time but I jetted back to the car and went thru the whole shoe removal security line again. All for the sake of having my healthy snacks!

 

ProTip #4

Know before you go. Find out what your hotel or resort offers in terms of fitness equipment, so you can have an idea of what you will do.

Not keen on equipment? Go for a run, do a body weight workout in your room, pack an exercise band/ jump rope or run the hotel stairs.

Sharing moment: I stayed at a hotel once and they were renovating the gym. I would run a set of stairs, do walking lunges across the hallway on each floor, run the next set of stairs, walking lunges. I have been known to do circuit workouts in hotel parking lots. Push ups, squats, sprints, burpees, lunges. You do what you can with what you have!

 

ProTip #5

Recon the restaurants. Get an idea of what food is available and look for the healthy options that are available.

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I like to have an idea of what I will order so I don’t get tempted by something creamy or deep-fried. Just about every restaurant is willing to accommodate food preferences. Ask for turkey bacon, see if they will swap out the creamy side dish for veggies or a side salad. Don’t be afraid to ask. Most restaurants are happy to cater to guests with special dietary needs which includes healthy eaters.

 

ProTip #6

Talk to your hotel resort about fitness options where you are staying. Are there running trails or paths near your hotel/resort? Is there a great gym close by that the locals rave about? Are there activities that the hotel offers like aquafit, fitness classes, yoga, hikes? I just found out aout this “Hotel Hike” workout at the Aria hotel/resort in Las Vegas – it is a series of exercises intended to work the same muscles you would target during an actual hike. Be prepared to walk a whole lot of stairs (this is my kind of workout!!) Your instructor leads you through the mammoth hotel and the outdoor spaces at CityCener which passes a few Starbucks (woot woot!)

 

Getting sidelined from your workouts while you travel sets you back. It lines you up for more work when you get home. Do something everyday, try new things as well.

 

Fail to plan…plan to fail.

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Your health and fitness success is only determined by you!

 

You are where you are by the choices you make.

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Here is a workout to try next time you are traveling. Let me know what you think!

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QUESTION – 2 parter:

-what do you do to stay fit while you are traveling? (share your tips in the comments)

-know of a fun/different hotel/resort workout? share it!!!

 

 

 

 

Winners show up!

When it was 100 degrees in the shade, your fellow boot campers sweated it out.

When it is cold, snowing or raining, your fellow boot campers bundled up and gave it their all.

When you skipped a boot camp class because you weren’t feeling it, your fellow boot campers showed up.

When you sat at the pool or patio, your fellow boot campers ran faster.

When you were too tired to show up, your fellow boot campers showed up and pushed themselves.

When you see your fellow boot campers losing weight/inches, running faster/farther, doing more push ups and squats; it’s because they didn’t make excuses, they showed up.

5 Beat the Belly Bloat Tips:

Avoid Gluten

Gluten that is found in wheat (as well as rye, oats and barley) which makes up the majority of the breads, cereals, crackers, etc. many of us eat way too much of it and often don’t realize it. It’s hard for your body to digest and can add to that bloated feeling as well as the bloated appearance right where you don’t want it.

There are now lots of gluten-free grains such as brown rice, quinoa, millet, buckwheat, rolled oats as well as gluten free products such as Ezekiel breads.  If you want a sure fire way to avoid gluten, stick to fresh produce, salads, veggies, fruit.

Chew, chew, chew

Scarfing down you meals is not only unpleasant for others to watch, you also take in too much air and force your digestive system to work overtime. Take your time, chew your food, enjoy your food and allow your body to digest your food.  Remember your parents telling you to chew your food once for each tooth in your mouth? There is an added benefit here as well.  Taking time to chew your food will give you the impression you are full faster and when it takes about 20 minutes for your brain to get the full message from your belly, every second counts to avoid over eating.

Avoid the Carbonated Drinks

Uhm…you are trying to avoid bloating.  Don’t fill your belly with bubbles. (And sugar, stuff that has NO nutritional value)

Water

“Oh yeah…here she goes again.  Water, water, water.”   Ever chew on a high fibre anything?  It’s like saw dust.  It’s lacking moisture so get the benefit of fibre but help your digestive system out by putting good fluid in with it.

Flush it out

Already Bloated?

Here’s a fix: Peppermint.

I love peppermint for how it helps you relax and that includes your digestive system.  Water, lime and peppermint makes a great drink cold or as a hot tea.

Healthy Recipe: 

Healthy Hot Chocolate–Boot Camp Style!!

(2 variations)

I love this recipe.  Make it and let me know if you like it too!!

Ingredients
~ 1 scoop Chocolate Boot Camp Protein Powder
~ 1 Cup unsweetened Vanilla Almond Milk
~ Cinnamon
~ Vanilla extract

Directions

1. In a small sauce pan heat almond milk over low heat.

2. Slowly add Chocolate Boot Camp Protein using a wire whisk to mix

3. Add in Cinnamon and Vanilla Extract to Taste (optional) 

4. Heat for a few minutes but do not bring to a boil

Option #2

1 package of sugar-free hot chocolate mix

1 scoop Chocolate Boot Camp Protein Powder

1.5 cups of boiling water

Mix/whisk well and add a splash of unsweetened almond milk

Enjoy!!