Squeezing in exercise while on vacation or visiting relatives

Trying to continue an exercise program while on vacation can be a bit tricky,  but you shouldn’t drop your healthy lifestyle altogether just because your clock is set for leisure.  Here are some tips to help keep you on track while visiting the islands or family.

-Hit the gym or pavement as early as possible.  I am not a fan of getting up early, but the best way to ensure that you will stay on track with your workout plan is to get your workout “knocked out” first thing in the morning.  Plus, you will have the rest of the day to visit or hang by the pool.

-Forgive for slacking.  Because vacations are about relaxing do just that and give yourself a break from being too hard on yourself.  Missing one or two exercise programs is not going to put you back to square one. As long as you are not entirely skipping all of your exercise routines you are still good to go.  Use this as an opportunity to cross-train and try new forms of exercise.  Cruise ships and resorts are famous for yoga, spin and even classes on surfing.

-If you are visiting relatives and your activities surround spending time with family, then you REALLY are going to need a stress reliever.  I like to slip out first thing in the morning and go for a run before the sun and my hosts will miss me.  That way you are not excluding any family members or friends that you are visiting.  Of course, you could always invite them along for the ride.

Upper body exercises that can be done anywhere

Today was not a banner day for me. After spending the bulk of my morning at one of Kaiser’s medical facilities, I found myself bound by red tape and a roll of time. This morning, while I SHOULD have been at my trainers working out, I was sitting in a small cramped room waiting for my dermatologist to grace me with his presence. Instead, I made use of my confined space and used it to my advantage. The first order of business, push-ups!

Using the wall in place of a germ-infested floor, I positioned my body as I would for a push-up on the floor.  While the resistance was less effective than a traditional push-up, I opted to up my reps.  The nurse immediately took notice of my forced workout breathing and lightly tapped to inquire if I was ok.  To her astonishment, I replied that I was squeezing in my workout under the circumstances of time and life.

The reason I wanted to share this story, was to let you know that you don’t have to be in a gym to engage your body and increase your muscle tone.  These simple exercises can be done while watching your favorite television show, or in my case waiting on a delayed physician to enter the room. Hey, they said no food or drinks in the waiting room, not exercise! 

Here is a video of how to properly execute these same push-ups that I did today!

Why I like MTV's Reality Series: I Used to be Fat

I really have to give MTV props for creating some reality programs that are well, realistic. In MTV’s latest weight loss series, I Used To Be Fat, cameras follow overweight (and in some cases obese) young people trying to slim down and change bad eating habits in just 120 days. While this is a very lofty and intense goal for anyone, producers do an incredible job of illuminating what can happen when families ignore the need for a healthy diet and exercise early on in their child’s life.

One of the most impressive and inspiring shows that I have seen was Episode 105, ‘Jordan.’ This once 272lb 18 year-old male was one of the first challengers to realize that change begins with you.  While he did give in to his junk-food weakness at one point,  he did understand that he himself would have to overcome his emotional tie to food.  His personal trainer was also a big part of his success. Not only did he help Jordan understand his eating issues but he gave Jordan the tools to overcome and succeed.  It’s a strong message to all fitness instructors, personal trainers and lifestyle coaches that your job is not just to teach individuals how to lose weight, but how to change lives.

Don't waste those calories on beverages

If you are keeping your calories in check to lose weight, you may want to take a closer look at the liquids you are drinking.  I mean, who wants to pass up the opportunity to eat dessert when you’ve already used up those calories on a soda or latte?

Don’t forget about those sports drinks or smoothies either.  The benefits of battling dehydration is cancelled out by loads of sugar and processed ingredients.  Here is a shocking breakdown of how many calories are in your favorite drinks.

-One 12 ounce glass of juice = 170 calories
-One 16 ounce sweetened iced tea = 120 calories
-One 8 ounce glass of wine = 70 calories
-One 12 ounce fruit smoothie = 300 calories (ouch!)

This above exercise was to open your eyes to those hidden calories that are lurking in your beverages and robbing you of shrinking your waistline. Ok, so now I am going to step down off my soapbox and offer some healthier drink options.

-If you are a coffee addict like me, then you will want to start backing off the sugar and substitute heavy cream and whipped toppings for low-fat or fat-free milk.

-Water, water and more water.  Keep a bottle with you at all times. If you have never been a fan, try adding a squeeze of fresh fruit to liven things up. I find that water is really an acquired taste.

-Replace sweetened iced tea with unsweetened green tea.  Honestly, this is one of the most refreshing beverages to me.  I know it’s hard to avoid the sweetened stuff in the South, so try just adding a splash of sweetened to a whole glass of unsweetened iced-tea.    

-I can already feel the boos coming at me from this one, but let go of the soda. Yes, I’m talking to you “diet soda” drinkers too! Water is ALWAYS better.  If you must indulge, limit it to less than one every other day and eventually to seldom.

Limit your alcohol consumption.  Hey, life is stressful enough.  Especially now that you are avoiding sweetened tea, diet soda and over-sugared sports drinks.  But if you must, keep it to less than two. You’ll dodge those calories and a hangover!

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*Always consult your physician before beginning any new diet or exercise routine.