Have Workout, Will Travel

It is that time of year again - where we scurry away from the bitter cold Wisconsin weather and head toward the warmer vacation destinations. But when the new year rolled around, some of us made a pact with ourselves (or perhaps a friend) to get our butts to the gym and lose that winter weight before ever stepping out in that itsy-bitsy yellow polka-dot bikini.

Now that we are over a month into our workout and healthier lifestyle, the question is - how we maintain our eating and workout habits without the usual pitfalls that tend to occur? You could, of course, take a break from your routine so you can relax on your vacation. But the likelihood of you returning to your routine after some time off is pretty slim; you’ve already been in a rut, that’s why you made the pact in the first place right? Don’t worry though - working out and eating right can be maintained while on vacation without taking away all of the fun and excitement that comes with your trip.

First of foremost, let’s focus on what you can eat while on vacation. Trust us, vacation is not a good time to decide to go haywire because when you get back, all you will remember is that you spent your vacation losing that hard-earned tummy. So what is the secret to not blowing your diet? Susan Smith, a nutritional science professor at the University of Wisconsin- Madison, said it is the same as when you are at home. Steer clear of fatty and fried foods with high sugar content. These have little nutritional value and leave you craving more fat and sugar later.

While high caloric foods seem to be everywhere (especially at an all-inclusive destination where buffet-style meals are prevalent), you can still maintain a healthy lifestyle. Smith said studies show that people eat according to plate or bowl size - “It is an unconscious effect,” she explains. By picking up a smaller plate or bowl, you are still able to enjoy the meal without over indulging.

Do not look at buffets as a diet demolisher, but rather a perfect way to be in control of what you eat. Smith states that, “Buffets can be an excellent way to lose weight because there is a great variety of food and YOU can control the portion size, not the chef.” Keep in mind though that just because you took the food does not mean you have to eat it all. There is no “clean plate” policy while on vacation.

Jill Rasmussen, a health and fitness instructor at the YMCA in Menasha suggests packing fresh fruits and vegetables with you on your vacation. This helps you to “avoid fatty and sugary items like chips, candy, or heavy desserts,” explains Rasmussen. These also serve as a filler before meals and help prevent over eating with high caloric foods.

Drinking on vacation - whether it be by the poolside or at dinner - also tends to be a diet buster, with 7 calories per gram according to Smith. However, you can still enjoy your cocktail(s) without the guilt. Rasmussen suggest drinking water first to help hydrate. This is especially important in warmer climates because it prevents you from attempting to hydrate with a tasty beverage which will only dehydrate you and make you drink more. The key is moderation; do not exceed your calorie limit on two or three drinks. Another trick is drinking with dinner; this is a good way to fill up on vegetables on lean meats instead of drinks.

Keeping up with your healthy eating allows you to stay energized and not sluggish. That sluggish feeling can block you motivation, inhibiting you from exercising. Martin Thoma, a personal trainer with Gold’s Gym in Menasha, said incorporating your normal routine into your vacation is as easy as using furniture in your hotel room and packing a resistance band.

Thoma suggest doing the usual push-ups and sit-ups by using a dresser or a chair as a prop. Lunges also are an easy exercise to bring with you on your vacation because no equipment is needed. Usually use dumbbells when performing your lunges? No problem. Using water bottles instead adds the needed weight and also serve as a reminder to stay hydrated. Thoma suggests using a resistance band to assist in the remainder of the routine. The band is extremely versatile and enables anyone to perform the necessary exercise to maintain their workout routine. The band can be used to do seated rows, triceps, biceps, and abdominals. And, Thoma states, “The band can be used to do basically any exercise that would incorporate the use of dumbbells.”

If you find it hard to keep motivated to do your routine because there is so much to do at your destination site, Thoma suggests participating in a local activity whether it be mountain biking, kayaking, snorkeling, or surfing. This enables someone to stay active, feel rejuvenated, but not feel like to they are working out. Some vacation sites, especially all inclusive, will have a agenda where they post different activities that are going on each day. Some will include a hike to a different part of your area in order for you to experience more. It is a great way to learn about a different place while still enjoying the benefits of staying active. Thoma suggests checking out what the place you are wanting to vacation to has to offer before choosing to go there; this way you have an idea of how you are going to maintain your healthier lifestyle.

No matter where you choose to go, your top concern should not be “How am I going to not blow my diet?” If you keep active and eat in moderation you will be able to enjoy your vacation to its full extent and return home guilt-free. Just keep in mind that you probably worked hard to get that body you are taking on vacation with you, so why not return with it?