With summer vacation quickly
approaching, you're probably planning your next getaway. Whether you go
on a cruise, an African safari or a low-key trip to the beach, warm
summer days are the best time to get away from it all.
But wait - did you know that the average person gains almost a pound a day while on vacation?
Between
missed workouts, extra large restaurant meals and indulgent snacks,
lazy vacation days will quickly add inches to your waistline. So before
you pack your bags for your next adventure, read the following 6
Vacation Tips and come home fitter, not fatter.
Vacation Tip #1: Make a Decision
Before you leave home, make the decision that you will NOT gain weight while on your trip.
This
is the easiest step to take to make sure that you avoid weight gain,
but it is also the most overlooked. Instead of leaving things to
chance, harness the power of creative visualization that has been
proven time and time again by go-getters such as Michael Jordan,
Einstein, Napoleon and Andrew Carnegie.
Visualize what
it would be like to return home fitter than when you left. Take a
moment to let yourself feel the excitement that you'd experience.
Remember what accomplishing your goal feels like - this will keep you
motivated throughout your trip and will help pull you through the
inevitable tempting situations that you'll face.
Vacation Tip #2: Get Moving
It's
easy to spend vacation days sprawled out by the pool, but the
inactivity will quickly add up to extra pounds. Choose to be active and
you'll burn calories all day long while indulging in fewer unnecessary
snacks.
The following ideas will get you moving: - Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
- Always take the stairs rather than the elevator. Talk about bonus calorie burning!
- Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
- If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
- If
your trip takes you to a place of natural beauty then go on a hike.
Even while hiking at a slow or moderate pace you'll burn plenty of
calories.
- Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.
Vacation Tip #3: Indulge with Portion Control
You
have no choice but to eat out while on vacation. Whether you're
enjoying 5 star restaurants or fast food diners, you'll be met with the
same problem: huge portions.
While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds.
Use the following tips to keep your portions under control: - When
you order your meal ask for a to-go box. Take half of your meal and
place it into the box before you even begin to eat. This will force you
to eat a healthy portion.
- If you would rather not carry
around a to-go box, ask that your entrée be made into a smaller
portion. If it is dinnertime don't be afraid to ask for the lunch-sized
portion.
- Pay more, and eat less. Take quality of food over quantity.
- Eat meals. Cut out snacking, stick with structured meals.
- Eat slowly, and eat foods that have been prepared slowly - that means no fast food.
Vacation Tip #4: Eat Natural Sweets
 One
of your biggest enemies when it comes to vacation weight gain
is...sugar. The average modern person consumes 46 teaspoons of sugar
every day.
The average person on vacation consumes even
more than that. Even though sugary calories taste great, the sweet
pleasure comes at a high price. Here's what I mean: - Sugar
creates false hunger (as a result of the insulin rush and then ensuing
plummet in blood sugar levels), which causes you overeat.
- Sugar
promotes aging (due to the advanced glycation end products, or AGEs,
that occur when insulin levels are consistently elevated as a result of
eating too much sugar). Sugar has even been dubbed the negative
fountain of youth!
- Sugar weakens your bones -making you
vulnerable for osteoporosis, and weakens your teeth - making you
vulnerable for cavities (both due to the calcium being pulled from your
bones and teeth in order for your body to process sugar).
- Sugar
in excess is stored as fat (after your liver has no more room to store
it, sugar is converted to fat and deposited on your belly, thighs, hips
and the backs of your arms).
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.
Vacation Tip #5: Don't Eat Fried Foods
While
fast food restaurants are definitely convenient, with their low prices
and quick service, it's really not worth the additional pounds brought
on by chips and fries. As you enjoy your vacation keep this in mind:
don't eat fried foods. While this is always a good plan to follow, it
is even more important to abide by while traveling.
A
gram of fat contains 9 calories as compared to the 4 calories that
proteins and carbohydrates carry - so you can see that consuming fried
foods will drastically increase your caloric intake.
Take
an average potato, bake it and you have 110 calories and 0 grams of
fat. Take that same potato, turn it into French fries and you have 380
calories and 18 grams of fat.
Frying food is the
easiest way to dramatically increase the calorie and fat content. And
you know that extra calories and fat end up as extra body fat.
Other disasters that fried foods increase your risk for include: - Heart Disease
- Diabetes
- Clogged Arteries
- High Blood Pressure
- Obesity
- Acne
If I still haven't convinced you to pass on the curly fries, keep in
mind that heartburn and indigestion are not fun...especially while on
vacation. Need I say more?
Vacation Tip#6: Do this Hotel Room Workout
If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout: Body
Weight Squats: Stand with your feet shoulder width apart. Lower down
into a squat position. Make sure that your knees do not go past 90
degrees. Exhale as you straighten your legs and return to the starting
position. Complete 12-15 repetitions. Do Jumping Jacks, High knees, or jog in place for 30 seconds. Body
Weight Lunges: Stand with your feet shoulder width apart. Exhale as you
lunge forward with your right leg. Make sure that your knee does not go
past 90 degrees. Inhale as you return to the starting position and
repeat on the other side. Complete 12-15 repetitions. Do Jumping Jacks, High knees, or jog in place for 30 seconds. Push
Ups: Get into the push up position (depending on your fitness level
choose to go off your knees, push off of the wall, or assume the
traditional position). Inhale as you lower your chest down. Exhale as
you return to the starting position. Complete 12-15 repetitions. Do Jumping Jacks, High knees, or jog in place for 30 seconds. V-Ups:
Sit on the edge of a chair or bed and lean back. Exhale as you drive
your knees in toward your chest, squeezing your abdominal muscles.
Inhale as you lower your knees back down with control. Complete 15-20
repetitions.
- Do Jumping Jacks, High knees, or jog in place for 30 seconds.
Well,
now you have 6 tips that will keep away the unwanted vacation pounds.
You may even end up losing a pound or two while away. But let's be
honest, you want to lose more than a pound or two. You want to lose all
of those extra pounds.
You may feel that the secret to
achieving weight loss is just that - a secret. A mystery. You try, and
try, and try but your goals are never met. Your dream body continues to
stay out of reach.
In my experience the people who are
unable to lose weight aren't failing due to laziness. In fact, those
frustrated with their weight often put in a lot of effort - but on the
wrong things. - A fad diet.
- The latest exercise gizmo.
- An ineffective routine at the gym.
It's not that you aren't willing to put in the effort - you're just doing the wrong thing.
Think
about this for a moment...What if this was the summer that you took
control of your body? The summer that you threw your fat clothes
away...the summer that you were proud to put on a bathing suit...the
summer that your doctor congratulated you on your improved health...the
summer that your family and friends - and that special someone -
showered you with compliments. It's possible. Even more possible than you think. The thing is that you need to direct your effort in an effective way.
This
is where we come in. You see, for us weight loss isn't a mystery. It's
our passion. Our trainers have a proven method that will dramatically
transform your body into one that you are proud to be seen in. However,
it's not going to be easy. You'll work hard, you'll sweat and you'll
even feel sore. And before you know it you will be telling everyone you
know about the amazing results you've achieved. So as you plan
your next vacation, why don't you also give yourself the gift that you
really want - a new body. A tighter body. A stronger body. A healthier
body. We are here to help you do just that. Call
(408) 354-5808 or email Mary today to start
your fitness program that will greatly improve your life. Together we will
come up with a fitness plan that is uniquely yours, one that fits your
lifestyle and brings you promptly to your goals - something that you
will appreciate while on vacation and at home. You deserve it.
For more
inspiration and motivation like your read above, check out my Workout blog or follow me on Twitter | 
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