at home workout

Staying fit and healthy-even on vacation

So I’m on vacation on the beach this week. Does this mean all my hard work goes down the drain? Of course not! If you really are committed to health and the lifestyle (that means this isn’t a diet or a temporary thing-you live this healthy way all the time) you know you feel best when you workout at least 20-30 minutes a day to get your endorphins raging, to lift your mood and give you energy. You know eating grilled or broiled versus fried makes you feel alive. If you go on vacation and have been living the healthy lifestyle a while, you don’t want to have a whole cheat week otherwise you’re in for some pain. You’ll feel bloated, tired, weak and miserable. Is that how you want to be? Didn’t think so.
So come prepared.
Just bring a cooler, book a room with at least a fridge and pack your fave health foods. Yes you can still eat out with everyone, just remember you’ll feel miserable if you don’t choose something broiled. But if you’re by the ocean, fresh seafood tastes better that way anyways. Yes you can still splurge. I’ve had froyo and other treats, but I’ve upped my water intake to help not feel so miserable from them and limit it to one treat a day ( froyo after dinner with cheesecake bites, get a small daquiri at lunch, have fries with my scallops). You should drink a lot of water anyways because you’re probably in the sun more than usual, you are walking a lot and you need to replenish and often. I brought my 1.5 liter bottles and bought 80 cent gallons of spring water to refill them. I’m drinking about 3-4 liters of water.
Sunscreen is your friend.
If you’re wanting to be healthy in life, its not just about what you eat and drink. Take care of your skin, too. I’m using 30 SPF sport. Putting it on every 2 hours. I’m getting a little color but not too much. I’m not burning. Which is key. Don’t come and get burnt your first day and be miserable the rest of your vacation. Each time you burn your also increasing your chances of skin cancer. Be cautious. If you want to be dark, I suggest faux tans. I personally use the Jergens lotion that darkens you over time. Its awesome and you apply it just like normal lotion. No skin cancer to be had.
Foods I brought
So here’s a list of the stuff I brought to stay pretty healthy plus save money:
Oatmeal
Greek yogurts
Babybel cheese minis
Light string cheese
Organic grapes
Mandarin oranges
Balance bars
Nut mixes
Veggie chips from whole foods (like vegan cheddar kale chips)
Whole wheat bread
No added sodium turkey breast
Thin sliced provolone
Laughing cow wedges
100 cal multi grain English muffins
Natural peanut butter
Natural jelly
Microwaveable brown rice packs
Tuna packs
Salmon packs
Gallons of spring water

Working out
You can run on the beach, find a gym that’ll let you work out for the time you are there, get a hotel with a gym or simply work out in your room. Where I’m staying has a treadmill and a Bowflex. That’s it. So I improvised and used the treadmill for intervals of 30 sec sprints 30 sec jogs for a 10 minute mile. Then I went to my room to do bodyweight exercises! Here’s what I did:

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Health is a choice. And its a lifestyle. Don’t stop just because you’re away from home. And you don’t have to deprive yourself of anything. Still stick to 80% whole foods 20% anything else.

Happy travels!

-a

Move of the Day- Squat Lunges!

With or without dumbbells, this is a simple move that will raise your heart rate in no time and can target a lot of muscle groups if executed properly.

Start with feet shoulder width apart, toes pointed out slightly (don’t have them facing directly forwards) and think about raising your toes slightly to put your weight on you heals to engage your hamstrings and glutes properly when you squat.

Bend at your knee, while pushing your booty back, like you are looking for a chair behind you.

IMPORTANT: Try to keep your knees behind your toes. Don’t let them go past them in squats! If they do drastically, you need to push your booty back further. If you are struggling with this and keeping your chest up, work on squats right against the wall (facing the wall). Be about only 6 inches from the wall and squat down. If you touch the wall, correct your posture.

Also! Don’t drop your chest! Squats aren’t just touching the ground, I have seen a couple of people think squatting is folding over and never bending their legs…goodness no.

Stand up from your squat, and immediately step one leg back into a lunge (knee almost touches the ground, but not quite). Bring feet back together and squat again. When you come back up, immediately bring the opposite leg back to a back lunge as well.

Repeat for 4 sets of 10 for a good burn as well as a great leg/bum workout!

 

Here is the move with & without weights! If you add weights, it’ll give an extra workout for your legs as well as a bonus arm workout! I also have it from different angles to ensure you get to proper form.

Let me know if you try this!

Enjoy the burn 😀